Shoulder Pain

In the past 2-3 weeks I have suddenly developed pain deep in my left shoulder while squatting. The pain is most pronounced while getting into position under the bar and bringing my hands in towards my shoulders. This is also accompanied by sharp pain in my left upper palm area while gripping the bar. This has forced me to change the bar position on my back (bringing it up higher) which has decreased the amount of weight I can use with good form. Anyone familiar with this or have any suggestions?

I’ve had similar issues with pain spanning the length of my brachialis tendons, from origin to insertion on each arm. I’ve found low-bar back squats and benching make it a considerable issue if done too often. I’ve read around these forums and others, and hear that some of the fixes range from using elbow sleeves when you squat and bench to using anti inflamatories and taking a deload. I’ve gone to my PT with this issue before, but he wasn’t able to do much aside from tell me that my external rotators are too weak.

I’d love to find out more about this, because it seems to be a common issue with PLers.

Well your shoulders are just beat up from heavy pressing and squatting. I would suggest switch to a buffalo bar or a safety squat bar, it alleviates shoulder pain. Also, rehab the shit out of them. Mine are like that right now. I just rehab them and rub tons of blue heat on them

Start working on your shoulder mobility, flexibility, and add in soft tissue work daily. It won’t happen overnight, but your shoulders will go back to normal if your willing to do the work.

In the meantime, either do high bar squats, front squats, or unilateral work until your shoulders get up to par.

I don’t have access to an SSB, cambered/buffalo bar etc. so my only options are mobility and rehab exercises. Do you have any specific exercises that your recommend or links to sites that you have used for shoulder mobility work?

[quote]bparis wrote:
I don’t have access to an SSB, cambered/buffalo bar etc. so my only options are mobility and rehab exercises. Do you have any specific exercises that your recommend or links to sites that you have used for shoulder mobility work?[/quote]

You don’t actually know what the problem is, so I would go to a doctor. Self-diagnosis on a complicated joint like your shoulder isn’t possible. What I have thought were muscle tears were really inflamed tendons, and what I thought were rotator problems were actually much more complicated, much worse things.

If I was you, I’d deload, and stop doing the movement that hurts it. Rest it, ice it, take fish oil, etc. If it’s not better in 4 weeks, go to a doctor before you start doing some rehab movement that might actually hurt you more than help.