Injured my shoulder with Lateral Raises!

[Friend-O-Mine]

Hi Guys,

2 days ago I did my normal shoulder day. I think I held the lateral raises on the eccentric motion maybe a little too long. But the pain was not anything "out of this world"

The next day when I started my next workout (First exercise is barbell incline press). I did a quick warmup set of 12 reps with the empty barbell and I felt some pain.

Then did a second warmup set with empty barbell of 10 reps and this time felt serious pain in my left shoulder. Decided to abort the workout and to go home.

I think it was the lateral raises that harmed me because I feel it on the side of the shoulder (same muscle that gets targeted during lateral raises).

Damn. I may have to skip arm day today entirely. This is going to set me back. =(

 

[Xlgx]

Opportunity to focus on back and lower body

 

[ambulldog]

Rest my man. Even a mild shoulder discomfort can feel like you tore the fuck out of something.

Taking a few days or a week off wont set you back.

Lesson learned. When you feel pain, not tightness, on your first warm up set its likely not a good idea to do another set

 

[Friend-O-Mine]

Thanks. Yeah I wasnt even going to go to the gym that day because I still felt sore but wanted to "stay on track" with the program I was following. Ironic because if I had just waited the one day I would have been able to get right back today, instead now I will be sidelined for God only knows how many days.

The last time I took 4 days off I lost strength big time like I had to drop my weights by 10 or 15 lbs on the barbell. =(

Well at least I am not on a cycle.

 

[ambulldog]

Thanks. Yeah I wasnt even going to go to the gym that day because I still felt sore but wanted to "stay on track" with the program I was following. Ironic because if I had just waited the one day I would have been able to get right back today, instead now I will be sidelined for God only knows how many days.

The last time I took 4 days off I lost strength big time like I had to drop my weights by 10 or 15 lbs on the barbell. =(

Well at least I am not on a cycle.

A few days or a week are much better than weeks

 

[Kimpe]

How high do you take your lateral rases? Do you lift the weight's above shoulder level?

 

[Friend-O-Mine]

no, not above shoulder level. I think it was just that I held the eccentric too long. I even felt that my side delts where not happy about that.

Feels alot better today. I might just move forward to leg day but even with squats I have to pull back my elbows and that may activate the shoulders. I will try it with a broomstick at home first (Will be working out tonight at 8pm)

 

[jessmac]

I hurt my shoulders like once amonth. It's the worst. But then going too light just seems like a waste of time.

 

[MindlessWork]

How heavy was the weight? I go no more than 25lbs on the laterals as I'd be asking for an RC injury (already strained but did not tear the right one a few years ago, so there's one strike).

 

[Friend-O-Mine]

I was only going 15lb dumbells in each hand and going for high volume. Oh well. Its been a learning experience. I think I am good to go to workout tomorrow. I feel recovered.

 

[Friend-O-Mine]

How heavy was the weight? I go no more than 25lbs on the laterals as I'd be asking for an RC injury (already strained but did not tear the right one a few years ago, so there's one strike).

How many reps and sets do u normally do for side lateral raise?

 

[ambulldog]

None

 

[MindlessWork]

I was only going 15lb dumbells in each hand and going for high volume. Oh well. Its been a learning experience. I think I am good to go to workout tomorrow. I feel recovered.

15lbs isn't too bad, but make sure that you keep the motion controlled.

 

[Brandaddy]

I have a really good impingement in my shoulder I got from doing dumbbell presses. It can be extremely annoying in everyday life like grabbing stuff out of shelves and opening doors. Unfortunately I've just been working through it so it hasn't gotten any better the last few months

 

[ambulldog]

I have a really good impingement in my shoulder I got from doing dumbbell presses. It can be extremely annoying in everyday life like grabbing stuff out of shelves and opening doors. Unfortunately I've just been working through it so it hasn't gotten any better the last few months

Surgery is in your near future for certain

 

[TorroXL]

Take it easy my man. If you feel you need medical attn, go get it. You don't wanna end up like me.

 

[Brandaddy]

Surgery is in your near future for certain

Unfortunately, you're probably right. My dad, uncle, and grandpa have all had fucked up rotator cuffs from lifting.

 

[MindlessWork]

How many reps and sets do u normally do for side lateral raise?

I go 3 or 4 sets with 8 reps per set.

 

[MindlessWork]

Take it easy my man. If you feel you need medical attn, go get it. You don't wanna end up like me.

Yup, totally agree and soon will be meeting with an orthopedist about my right shoulder as an old injury had made a lot of bone spurs needing removal. Getting to hurt when spurs dig into the muscle.

 

[Throwback]

I was only going 15lb dumbells in each hand and going for high volume. Oh well. Its been a learning experience. I think I am good to go to workout tomorrow. I feel recovered.

Ice it before bed and first thing in the morning for about 10 days. 800mg ibuprophin fisrt thing in morning and last thing at night....10 days.
Keep shoulder movement loosened up but use minimal weight.
Inflamation can feel like u really fucked it up. ...just went through this on my r side. Injured it doing the same thing.
Xrays and mri revealed inflamation inside the cuff area.
It was so bad i had to use my left arm to get my right one to start moving from some positions.
Did the above and in a lil over a week it was brand new.