Shoulder pain

[FuriousWO]

I've been getting a pain in both my shoulders on chest/shoulder day. It's not a sharp pain but a bad ache deep in my shoulder. If you put your finger on the point of your shoulder and then moved down your arm about 1-1.5" and press hard, it's deep in there.

When I do cable crossovers, chest dips or pec dec man it hurts and continues to ache between sets and exercises. But oddly enough I can move into supersets of side laterals and front raises and the nagging ache magically goes away.

Any thoughts on what this might be and how to cure it?

 

[Kubrick]

I have the same problem. I went to the doc and it turns out my rotator cuff is torn. I've been pushing through it but will go under the knife soon. Good luck man.

 

[FuriousWO]

Damn that's exactly what I didn't want to hear. That sucks Kubrick, sorry to hear. Guess I'll just keep pushing through like you said and see what happens

 

[biebs111]

same issue for me. it has gotten so bad on my left shoulder that my shoulder will actually pop out of the socket during certian movements. basically the doc said that at my age it is best to just lift untill it is physically impossible before considering surgery.

 

[FuriousWO]

A very noob question, is this something that some GH would help heal or surgery only?

 

[kjetil1234]

Sounds like the problem is with your subscapularis. If it's weak and not holding the head of the armbone in socket, you may eventually have arthritis. Especially in exercises like dips, the humeral head will drive forward in socket (anterior humeral glide is likely your diagnosis)

Train subscapularis. 8 reps 2 sets, twice a weak. Don't kill it, it's a small muscle. No failure.

 

[FuriousWO]

I'm looking up exercises now, thanks

 

[kjetil1234]

I'm looking up exercises now, thanks

Internal rotations in the cable rack. Make sure only humerus(arm bone) rotates and not anything else.

GL man

 

[kjetil1234]

Do external rotations too while you're at it.

 

[FuriousWO]

@kjetil1234 did both internal and external rotations today, 3 sets of very light weight 10 and 20 lbs on the cable. The internal ones on my right shoulder brought out the same ache after a couple sets with just 10lbs. Hoping after a few weeks the muscles get stronger and it feels better.
Thanks for the help

 

[kjetil1234]

Two sets is enough, are small muscles. Progress is critical.

The internal rotation should be 33% stronger than the external. And the external should be 8 reps of 10% of your max bench or horizontal pull.

So if you bench 315, you'll need 8 reps of 32 lbs external rotation and 8 of 43 lbs in internal rotation for the rotator cuff to be strong enough to support the arm bone in the socket while using the big muscles (pecs lats etc)

Good luck bro


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[FuriousWO]

Thank you for all the help.
I'll report back in a few weeks

 

[FuriousWO]

@kjetil1234 I've been doing these moves 2x week and my shoulders are feeling better. I still get some discomfort but nothing like it was. Thank you for the advice

 

[Masters Power]

Do a couple of sets of 15 of these prior to the workouts that are causing problems. They have helped me a bunch.

 

[FuriousWO]

Cool I'll do those at home before I get to the gym. Thanks

 

[nicktemplar001]

Do u do any exercises for your rotator cuffs?
It is a neglected area I find......shoulder pain such a common theme in gym heads.
I found that a dedicated shoulder routine with:
Press behind neck
Military press
Front/lateral raises with a few seconds hold......(not a swing.......so not too heavy a weight)
Dumbell press
Helped to strengthen my shoulders and pull me out of the repetitive cycle of shoulder issues; which I was plagued with on my left hand side as my bench increased.
Hope you sort it dude.

 

[Ach3r0n]

I had a shoulder impingement in both shoulders that lasted for many months. Rest did nothing for it. After doing internal/external cable rotations for a couple months and making some changes to my bench (e.g. bar lower on my chest, powerlifting style as opposed to bodybuilding style; stopping the eccentric phase a couple inches above my chest), it slowly started to improve. Overhead presses never exacerbated the issue for me, but many with shoulder impingement can't do them without causing more problems, especially the behind-the-neck variety, so be cautious with those. FWIW, shoulder impingement is partially genetic as well. Some people simply have less room in there and are more prone to impingement. :/

 

[woodenfeet]

I had a rotator cuff strain well I still have it slightly,a strain is apparently caused by a muscle imbalance of the rear delts which I can relate as I never did my rear delts what I did was rest for a cpl of months which I thought was all was needed I was so wrong you have to do rotator exercises so I went back the gym did cuff exercises before every training session trained my rear delts and also dropped the weight for a few weeks and now I'm slowly upping the weight seems ok for now,you have to sort it out as a tear can possibly end your lifting for good athletes have had to retire from sport because of it


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[weighted chinup]

I had a rotator cuff strain well I still have it slightly,a strain is apparently caused by a muscle imbalance of the rear delts which I can relate as I never did my rear delts what I did was rest for a cpl of months which I thought was all was needed I was so wrong you have to do rotator exercises so I went back the gym did cuff exercises before every training session trained my rear delts and also dropped the weight for a few weeks and now I'm slowly upping the weight seems ok for now,you have to sort it out as a tear can possibly end your lifting for good athletes have had to retire from sport because of it


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Good insight right here ^^.

Rear delt work is very useful for maintaining shoulder health and preventing rotator injury, and something that most guys would benefit from, both for aesthetic purposes & for injury prevention.