Shoulders Hurt - Now What ???

Training Over 35 Lifter
1

My shoulders are aching and weak when I lift. My left should clearly has pain when I lift.
I can still lift, it just hurts and feels weak. And, my shoulders ache during the day.
I’ve decided to take a month off to rectify this before making it worse.

My question: should I expect this to go away with the month off ? Should I do anything else to help the healing process ? Did I do this by reaching a max amount of weight that I should never attempt again ?

A few facts…

I’m 55 yrs old (dang-it !)
Been lifting and running last 2 yrs (Have done so off & on since I was 12)
I’m in pretty good shape: 5 ft 7 inch at 163 pounds. Reasonably low body fat.

I always lift three times a week for six weeks then take a week off, then start a new routine.

My last six weeks I did a 3-4 rep max with max weight through six exercises. My new routine now is 8X8X8 at 60% max weight (8 reps X 8 sets X 8 exercises).

My max 4 rep bench press is but a mere 195 pounds. Max cable tricep extension is 160.

The new routine at 60% max weight does not hurt my shoulders nearly as much, but I do feel it.

I pretty much know the answers here…just looking for others ideas and experience with this. Any advise is greatly appreciated.

2

Have a massage therapist who does sports therapy or deep tissue work, work on you and explain whats going on.

Increase anti-inflamitories and anti-oxidants. Take fish oil!

Naproxin can be useful in pain relieve as well as reducing inflammation that can be part of the condition as a cause or perpetuator. A muscle relaxant may be useful in addressing the problem - these are low cost prescriptions.

Do some stretching and become aware of what muscles are tight. These problems can easily involve the neck and upper arms, as well as the upper back and scapulae.

3

I’ve been fighting this for a while. Saw a well-respected orthopedist (he replaced my ACL about 6 years ago), and he gave me a cortisone shot and suggested physical therapy.

I just started seeing a chiropractor who is also a weightlifter. His diagnosis agreed with the orthopedist’s: rotator cuff impingement and some tendonitis. Unlike the orthopedist, he knew better than to try to tell me to take a month off of lifting. He wouldn’t do it, and he knows I won’t do it. Instead, he’s going to help me recover while working around my training.

So, my current regimen: Religious internal and external rotator cuff rehab work, along with band traction, pullaparts, dislocations, foam rolling, and self-ART with a lacrosse ball. DHA, EPA, glucosamine, chondritin, MSM, ibuprofen, naproxen sodium, frequent icing, occasional heating, and starting Monday, 2 sessions a week with the electrostim at the chiro’s office, to get the swelling down and keep it down.

I’m also avoiding movements that really aggravate the shoulder: using a safety squat bar when possible, avoiding band squats with a straight bar, not doing lateral raise movements, pullovers, being careful with rows, watching my bench form like a hawk (though the chiro pointed out a few things I may still be doing that’ll hurt me…having a chiro that can stop by my team’s gym is a godsend).

However, I still recommend seeing an ortho, just in case you’ve got more than inflammation. Inflammation is painful, and unfun, but a partial tear is worse.

4

Good info MCL!