what does your strengthening routine look like just now?
[quote]rds63799 wrote:
what does your strengthening routine look like just now?[/quote]
I havent been able to finish one yet. I am supposed to do some stretching then do internal and external rotations, wall press etc. but during the stretching it hurts so i stop doing it. When I dont stretch, rotator cuff works also hurt my shoulder. Still in inflammation process maybe.
My guess is you already have a tear which is why everything is painful. Go see a surgeon with your MRI or get a second opinion. Impingement is very quick fix if its in the early phase… Partial tears can feel better over time but they don’t heal…
[quote]Swolle wrote:
My guess is you already have a tear which is why everything is painful. Go see a surgeon with your MRI or get a second opinion. Impingement is very quick fix if its in the early phase… Partial tears can feel better over time but they don’t heal… [/quote]
So if I got a supraspinitus problem that took more than a couple of years to straighten out and it feels fine now, does that mean that it’s torn and simply asymptomatic?
[quote]Fletch1986 wrote:
[quote]Swolle wrote:
My guess is you already have a tear which is why everything is painful. Go see a surgeon with your MRI or get a second opinion. Impingement is very quick fix if its in the early phase… Partial tears can feel better over time but they don’t heal… [/quote]
So if I got a supraspinitus problem that took more than a couple of years to straighten out and it feels fine now, does that mean that it’s torn and simply asymptomatic? [/quote]
What was your problem that took so much time?
[quote]Swolle wrote:
My guess is you already have a tear which is why everything is painful. Go see a surgeon with your MRI or get a second opinion. Impingement is very quick fix if its in the early phase… Partial tears can feel better over time but they don’t heal… [/quote]
Okay, I will. I can imagine what they wil say is that this injury takes time, nothing to worry about. What gets me down is losing my gains.
[quote]rb33 wrote:
[quote]Swolle wrote:
My guess is you already have a tear which is why everything is painful. Go see a surgeon with your MRI or get a second opinion. Impingement is very quick fix if its in the early phase… Partial tears can feel better over time but they don’t heal… [/quote]
Okay, I will. I can imagine what they wil say is that this injury takes time, nothing to worry about. What gets me down is losing my gains. [/quote]
The impingement can be a front-to-back imbalance, a bone spur, calcium deposit, etc. I saw my GP for my shoulder injury in 2010, sent me for an xray and to his orthopedic doc, who was way too knife-happy for my taste. I went to someone else who was very good with sports injuries. He ordered an MRI found I had a zillion things wrong with my shoulder.
He did a good read of my MRI, gave me a guided set of cortisone shots and signed me up for PT. It was the best thing I ever did. I had zilch for ROM, so they worked on that first. I had a ton of exercises I did there and at home. As soon as the ROM was back, they worked on my strength. The object was to get me in the best possible shape and no surgery.
My recovery was so good, I skipped the surgery. I had to change up some exercises and worked on doing more back related exercises. I spent almost 4 months in PT and was basically out of the gym for 6 months. I lost a lot, but it came back gradually and I have little to no shoulder pain at all.
Rob
[quote]beachguy498 wrote:
[quote]rb33 wrote:
[quote]Swolle wrote:
My guess is you already have a tear which is why everything is painful. Go see a surgeon with your MRI or get a second opinion. Impingement is very quick fix if its in the early phase… Partial tears can feel better over time but they don’t heal… [/quote]
Okay, I will. I can imagine what they wil say is that this injury takes time, nothing to worry about. What gets me down is losing my gains. [/quote]
The impingement can be a front-to-back imbalance, a bone spur, calcium deposit, etc. I saw my GP for my shoulder injury in 2010, sent me for an xray and to his orthopedic doc, who was way too knife-happy for my taste. I went to someone else who was very good with sports injuries. He ordered an MRI found I had a zillion things wrong with my shoulder.
He did a good read of my MRI, gave me a guided set of cortisone shots and signed me up for PT. It was the best thing I ever did. I had zilch for ROM, so they worked on that first. I had a ton of exercises I did there and at home. As soon as the ROM was back, they worked on my strength. The object was to get me in the best possible shape and no surgery.
My recovery was so good, I skipped the surgery. I had to change up some exercises and worked on doing more back related exercises. I spent almost 4 months in PT and was basically out of the gym for 6 months. I lost a lot, but it came back gradually and I have little to no shoulder pain at all.
Rob[/quote]
I see. I am glad you made it. That’s what I am planing to do: stregthen my back. I have nothing wrong with my shoulders except type 1 supraspinatus impingement according to the MRI result. Maybe I should see a physiotherapist. Thank you for your share.
Which shoulder?
[quote]Shadowzz4 wrote:
Which shoulder?[/quote]
The right one.
[quote]Swolle wrote:
My guess is you already have a tear which is why everything is painful. Go see a surgeon with your MRI or get a second opinion. Impingement is very quick fix if its in the early phase… Partial tears can feel better over time but they don’t heal… [/quote]
Swolle, thank you very much for your detailed and informational posts. I learned a lot and they really helped.
Question: how do you build/target your pecs and front shoulders now? You have a very impressive physique, and I’d appreciate knowing what all you do now that presses are out.
Thanks… and here’s some background info on my pain if interested. Thanks in advance.
I’m facing similar pain. Only on horizontal presses. Pain is at the very front of the shoulder between the pec and bicep.
Went to a highly rated orthopedic surgeon. He performed manual tests, x-ray and MRI. No tearing or anything. He said maybe slight biceps tedonitis. That’s what most other people I’ve talked with think it is.
I’ve tried icing, friction massage, ultrasound, supplements, rests - months at a time - but it’s always kind of there. And it REALLY flares up with even a light bench, flat or dumbbell.
So, I’ve just given up on them. Shoulder presses with dumbbells are no problem. But can’t incline at all.
Problem is, my chest has shrunk a lot, and the front of my shoulders, along with my triceps, have a bit.
[quote]rb33 wrote:
[quote]beachguy498 wrote:
[quote]rb33 wrote:
[quote]Swolle wrote:
My guess is you already have a tear which is why everything is painful. Go see a surgeon with your MRI or get a second opinion. Impingement is very quick fix if its in the early phase… Partial tears can feel better over time but they don’t heal… [/quote]
Okay, I will. I can imagine what they wil say is that this injury takes time, nothing to worry about. What gets me down is losing my gains. [/quote]
The impingement can be a front-to-back imbalance, a bone spur, calcium deposit, etc. I saw my GP for my shoulder injury in 2010, sent me for an xray and to his orthopedic doc, who was way too knife-happy for my taste. I went to someone else who was very good with sports injuries. He ordered an MRI found I had a zillion things wrong with my shoulder.
He did a good read of my MRI, gave me a guided set of cortisone shots and signed me up for PT. It was the best thing I ever did. I had zilch for ROM, so they worked on that first. I had a ton of exercises I did there and at home. As soon as the ROM was back, they worked on my strength. The object was to get me in the best possible shape and no surgery.
My recovery was so good, I skipped the surgery. I had to change up some exercises and worked on doing more back related exercises. I spent almost 4 months in PT and was basically out of the gym for 6 months. I lost a lot, but it came back gradually and I have little to no shoulder pain at all.
Rob[/quote]
I see. I am glad you made it. That’s what I am planing to do: stregthen my back. I have nothing wrong with my shoulders except type 1 supraspinatus impingement according to the MRI result. Maybe I should see a physiotherapist. Thank you for your share. [/quote]
I’m soon going to be called out for being ridiculous with what I’m about to say but I don’t care it needs saying.
You cannot focus on the shoulder joint. If you have an ongoing shoulder, elbow, wrist issue, that isn’t immediately obvious in origin you need to look at your whole body.
I can not tell you how many times I have had people with very similar symptoms to you and yes maybe there is an actual bony issue there. BUT. Time and time again, I look at the hips.
I have NEVER seen someone have a shoulder issue like your describing that was not extremely weak in the glutes and even weaker on the right side.
That’s all I’ll say.
Shadowzz4, you’re right that that generally speaking most people have weak glutes and tight hips, I agree with you on that.
But your mantra of “strengthening the glutes” that you post in EVERY SINGLE THREAD is fine for long term posture correction, but if it has gotten to the stage where somebody actually has an injury in their shoulder or whatever, then they need to do some rehab for that joint!
So from now on, instead of just saying “glutes” every time anyone posts anything, why not use that as an addendum to telling them the specific rehab work they need to fix the actual injury they have? Hmmm?
sorry not trying hijack just a quick question ,I have a type 2 SLAP tear,whats the risks of not getting surgery right away,I already had a labral tear fixed same shoulder 11 yrs ago,thanks guys
[quote]rds63799 wrote:
Shadowzz4, you’re right that that generally speaking most people have weak glutes and tight hips, I agree with you on that.
But your mantra of “strengthening the glutes” that you post in EVERY SINGLE THREAD is fine for long term posture correction, but if it has gotten to the stage where somebody actually has an injury in their shoulder or whatever, then they need to do some rehab for that joint!
So from now on, instead of just saying “glutes” every time anyone posts anything, why not use that as an addendum to telling them the specific rehab work they need to fix the actual injury they have? Hmmm?
[/quote]
Here is the thing. The glutes/hips are the most important part of the equation. Obviously you don’t get it.
This is my point. If you have a shoulder injury and need to do internal and external rotation BS whatever. It’s very probable unless it was a traumatic injury that the issue at the hips is what was putting the shoulder in a bad position to start with.
So now you have an actual injury that needs rehab. Ok. Are you still not going to focus on fixing the root cause?
You don’t understand the importance of fixing the hips. It is THAT important. The other issue is that, when you address the hips, many people find out there is no issue in the shoulder at all. Pain and impingement is just gone. Thats why.
And it’s not going to hurt anything. Lets take a chance and MAYBE try to get to the root of the problem. OR not, I don’t care do whatever you want.
Thats why I think its worth saying because it is very unusual to focus on fixing the hips when there is a shoulder issue.
[quote]Shadowzz4 wrote:
[quote]rds63799 wrote:
Shadowzz4, you’re right that that generally speaking most people have weak glutes and tight hips, I agree with you on that.
But your mantra of “strengthening the glutes” that you post in EVERY SINGLE THREAD is fine for long term posture correction, but if it has gotten to the stage where somebody actually has an injury in their shoulder or whatever, then they need to do some rehab for that joint!
So from now on, instead of just saying “glutes” every time anyone posts anything, why not use that as an addendum to telling them the specific rehab work they need to fix the actual injury they have? Hmmm?
[/quote]
Here is the thing. The glutes/hips are the most important part of the equation. Obviously you don’t get it.
This is my point. If you have a shoulder injury and need to do internal and external rotation BS whatever. It’s very probable unless it was a traumatic injury that the issue at the hips is what was putting the shoulder in a bad position to start with.
So now you have an actual injury that needs rehab. Ok. Are you still not going to focus on fixing the root cause?
You don’t understand the importance of fixing the hips. It is THAT important. The other issue is that, when you address the hips, many people find out there is no issue in the shoulder at all. Pain and impingement is just gone. Thats why.
And it’s not going to hurt anything. Lets take a chance and MAYBE try to get to the root of the problem. OR not, I don’t care do whatever you want.
Thats why I think its worth saying because it is very unusual to focus on fixing the hips when there is a shoulder issue.
Believe me I’ve tried the whole focus on the shoulder joint or whatever. It does nothing. Literally nothing.
You wont find many instances that are not traumatic injuries where the hips are not the root cause of a shoulder issue.
[/quote]
[quote]Shadowzz4 wrote:
[quote]rds63799 wrote:
Shadowzz4, you’re right that that generally speaking most people have weak glutes and tight hips, I agree with you on that.
But your mantra of “strengthening the glutes” that you post in EVERY SINGLE THREAD is fine for long term posture correction, but if it has gotten to the stage where somebody actually has an injury in their shoulder or whatever, then they need to do some rehab for that joint!
So from now on, instead of just saying “glutes” every time anyone posts anything, why not use that as an addendum to telling them the specific rehab work they need to fix the actual injury they have? Hmmm?
[/quote]
Here is the thing. The glutes/hips are the most important part of the equation. Obviously you don’t get it.
This is my point. If you have a shoulder injury and need to do internal and external rotation BS whatever. It’s very probable unless it was a traumatic injury that the issue at the hips is what was putting the shoulder in a bad position to start with.
So now you have an actual injury that needs rehab. Ok. Are you still not going to focus on fixing the root cause?
You don’t understand the importance of fixing the hips. It is THAT important. The other issue is that, when you address the hips, many people find out there is no issue in the shoulder at all. Pain and impingement is just gone. Thats why.
And it’s not going to hurt anything. Lets take a chance and MAYBE try to get to the root of the problem. OR not, I don’t care do whatever you want.
Thats why I think its worth saying because it is very unusual to focus on fixing the hips when there is a shoulder issue.
[/quote]
actually I do. I understand it very well indeed. I have done it myself and helped a zillion others do it too, in real life and in this forum. You’re being condescending, and kind of a douche. But that’s fine, people on the internet often are.
You’ll notice I said I agree that fixing the glutes and hips is important for the long-term correction of the issue. Or maybe you didn’t notice it, and just launched into your diatribe.
However, if someone has a problem with the rotator cuff muscles, then they need to fix that too. Simply telling them to fix the glutes is missing a massive part of the rehab process.
I suggest you write to Eric Cressey, Mike Robertson etc and tell them all why their corrective exercises they use for shoulder health are BS. I’m sure you know much more about it and have far more experience and better credentials than they do.
Now fix your glutes, and your attitude.
[quote]rds63799 wrote:
[quote]Shadowzz4 wrote:
[quote]rds63799 wrote:
Shadowzz4, you’re right that that generally speaking most people have weak glutes and tight hips, I agree with you on that.
But your mantra of “strengthening the glutes” that you post in EVERY SINGLE THREAD is fine for long term posture correction, but if it has gotten to the stage where somebody actually has an injury in their shoulder or whatever, then they need to do some rehab for that joint!
So from now on, instead of just saying “glutes” every time anyone posts anything, why not use that as an addendum to telling them the specific rehab work they need to fix the actual injury they have? Hmmm?
[/quote]
Here is the thing. The glutes/hips are the most important part of the equation. Obviously you don’t get it.
This is my point. If you have a shoulder injury and need to do internal and external rotation BS whatever. It’s very probable unless it was a traumatic injury that the issue at the hips is what was putting the shoulder in a bad position to start with.
So now you have an actual injury that needs rehab. Ok. Are you still not going to focus on fixing the root cause?
You don’t understand the importance of fixing the hips. It is THAT important. The other issue is that, when you address the hips, many people find out there is no issue in the shoulder at all. Pain and impingement is just gone. Thats why.
And it’s not going to hurt anything. Lets take a chance and MAYBE try to get to the root of the problem. OR not, I don’t care do whatever you want.
Thats why I think its worth saying because it is very unusual to focus on fixing the hips when there is a shoulder issue.
[/quote]
actually I do. I understand it very well indeed. I have done it myself and helped a zillion others do it too, in real life and in this forum. You’re being condescending, and kind of a douche. But that’s fine, people on the internet often are.
You’ll notice I said I agree that fixing the glutes and hips is important for the long-term correction of the issue. Or maybe you didn’t notice it, and just launched into your diatribe.
However, if someone has a problem with the rotator cuff muscles, then they need to fix that too. Simply telling them to fix the glutes is missing a massive part of the rehab process.
I suggest you write to Eric Cressey, Mike Robertson etc and tell them all why their corrective exercises they use for shoulder health are BS. I’m sure you know much more about it and have far more experience and better credentials than they do.
Now fix your glutes, and your attitude.[/quote]
Your right I didn’t see where you said that. But he still needs to address the hips first. Then he can do some rotator cuff work.
To rb33:
I’m dealing with a particularly nasty AC injury and wrist injury at the same time. The wrist injury prevents me from gripping bands, so shoulder rehab is very difficult. It’s been 15 weeks (almost 4 months), and I’ve lost 12 lbs, my body fat is the same. Basically, I went back in time 18 months in terms of gains. On top of that, I can only type one handed, which severely affects my job and study efforts at home.
-
Do not get discouraged. Once you achieve a weight, it’s easier to get it back then to reach it. I was 197 for the longest, but then I hit 210. I lost 10 lbs, then easily gained it back. Now I’m 198 again and pretty weak, but WHEN I heal, I’ll get it back again. So will you.
-
MRI showed nothing for me. Labrum, RC muscles, and tendons all healthy. Just a little inflammation at the AC joint … yea right. Bitch has been hurting for 4 months I haven’t done a single pushup since. Find rehab that woks; scapular wall slides, overhand band pulses … there are so many things out there.
The “hips” comment is a valid one. I have a bad pelvic tilt and I’ve been working to fix it … but again, I can’t use my shoulder or my right hand. It’s difficult to do anything, and very discouraging. Maximal regression. Just don’t quit and become one of those guys who “used to lift”.
[quote]rds63799 wrote:
[quote]Shadowzz4 wrote:
[quote]rds63799 wrote:
Shadowzz4, you’re right that that generally speaking most people have weak glutes and tight hips, I agree with you on that.
But your mantra of “strengthening the glutes” that you post in EVERY SINGLE THREAD is fine for long term posture correction, but if it has gotten to the stage where somebody actually has an injury in their shoulder or whatever, then they need to do some rehab for that joint!
So from now on, instead of just saying “glutes” every time anyone posts anything, why not use that as an addendum to telling them the specific rehab work they need to fix the actual injury they have? Hmmm?
[/quote]
Here is the thing. The glutes/hips are the most important part of the equation. Obviously you don’t get it.
This is my point. If you have a shoulder injury and need to do internal and external rotation BS whatever. It’s very probable unless it was a traumatic injury that the issue at the hips is what was putting the shoulder in a bad position to start with.
So now you have an actual injury that needs rehab. Ok. Are you still not going to focus on fixing the root cause?
You don’t understand the importance of fixing the hips. It is THAT important. The other issue is that, when you address the hips, many people find out there is no issue in the shoulder at all. Pain and impingement is just gone. Thats why.
And it’s not going to hurt anything. Lets take a chance and MAYBE try to get to the root of the problem. OR not, I don’t care do whatever you want.
Thats why I think its worth saying because it is very unusual to focus on fixing the hips when there is a shoulder issue.
[/quote]
actually I do. I understand it very well indeed. I have done it myself and helped a zillion others do it too, in real life and in this forum. You’re being condescending, and kind of a douche. But that’s fine, people on the internet often are.
You’ll notice I said I agree that fixing the glutes and hips is important for the long-term correction of the issue. Or maybe you didn’t notice it, and just launched into your diatribe.
However, if someone has a problem with the rotator cuff muscles, then they need to fix that too. Simply telling them to fix the glutes is missing a massive part of the rehab process.
I suggest you write to Eric Cressey, Mike Robertson etc and tell them all why their corrective exercises they use for shoulder health are BS. I’m sure you know much more about it and have far more experience and better credentials than they do.
Now fix your glutes, and your attitude.[/quote]
Well thank you, i started doing kettlebell swings with very little right hand support, squats and good mornings with resistance bands. Kettlebell swings are great to handle the pelvic tilt i guess. I feel it when i do them.