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Thread: Shoulder Injury

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    Unhappy Shoulder Injury

    Hi guys, I have been doing dougs 4 day split for a few months (after a few months of a beginner program from my gym) and had quite good results on adding muscle & losing fat.

    That was until 3-4 weeks ago I hurt my shoulder doing a flat bench press. I had done a 5 min cardio warm-up, stretches and light bench pressing first with an empty bar, so thought I had done everything correctly!

    The pain is in my left shoulder at the front. I am now getting a clicking in my shoulder when I stretch out my arm and fully rotate it past my ear (like a windmill).

    I have checked out Diesel Crew's rehab routine but should I be doing this now? (Check on youtube)

    Basically I need to know how to repair this so I can start training again asap...I get married in two months and want to look good for my honeymoon!

    Any advice on exercises I can do for back & chest without using my shoulder, rehab etc would be great.
    Also advice on what steps I should take would be much appreciated.

    So frustrated right now!

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    I have had same problem. Mine is a rotator cuff injury, which sounds exactly the same as yours.
    i have been given 6 exercise's to do and they have really helped.
    But you got to let your shoulder rest. Google rotator cuff exercise, there is alot on you tube.

    Jizz

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    Thanks, I'll google those...have you seen the Diesel crew re-hab videos? Wondering if I should be doing these or not.

    How long have you had to stay away from anything involving the shoulders and how long do you think before weight training again?

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    yeah those seem fine, anything for strengthing your rotator cuff muscle's. You can still train ,just no bench press or lat pulldowns etc.
    Work on your legs and abs , even your arms. Just go easy on the shoulder. About a month and mine improved greatly, but i keep getting it back, according to the sports physio i have bad posture and that is why i keep injuring my shoulder. I have been shown proper form while lifting and this has also helped.

    You should also get a foam roller and use it on your back muscles . http://www.youtube.com/watch?v=fYS_Yme2_M0
    This also improves posture.
    Hope this helps.
    J

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    Just joined M&S Nathan1337's Avatar
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    Hey, I see someone else already has this covered but I also hurt my shoulder, I was doing lateral raises from Doug's split, I took a week off and still trained arms, legs, abs and some back, by the next week I was fine. I think in my case I may have push my shoulders a little too much. Good luck and hope you recover well.

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    Thanks guys, Posture could be an issue as I'm a graphic designer and at a computer all day.

    I have some pain after trying circuit 1 of the diesel crew program even with a really light weight. I guess I'll try the stretch exercises more but should I continue through if there is light/moderate pain? Is it worth getting Physio too?

    Nathan, I wish I could get back with a week off but I've already had about 3 weeks off and haven't recovered.

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    I did the same thing, let it recover properly. The worst thing you can do is push it too soon and slow your recovery. I used acupuncture to help speed my recovery, just a thought. It still is an issue for me sometimes its the kind of injury that can be nagging.

    edit: also if you keep your diet where it needs to be you will lose very little muscle size and still lose fat while you recover so dont think your going to die if you dont lift its better to heal. I actually dropped a decent amount of fat while i was recovering and not lifting.
    Last edited by jsfl321; 06-17-2013 at 09:54 AM.

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    i dont Know about working through the pain, but i do it. i dont know if i will do more damage and end up not being able to lift at all , which would defeat the purpose. My friend is a physio and she diagnosed me for free and also told me what exercise's to do. i found that although i have not stopped chest and shoulder exercise altogether, i find lifting heavy really makes it hurt the next few days.
    But like i said the rotator cuff exercise's have really helped ease the pain, id steer clear of painkillers as you may mask the pain and inflict more damage.
    If in doubt, go see a Physio.

    Sorry i cant help more.
    J

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    M&S Injury Advisor yitmy's Avatar
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    This.

    Sounds like several cases of GO TO THE DOCTOR.

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    Couldn't agree more.

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    M&S Injury Advisor yitmy's Avatar
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    Quote Originally Posted by zstadt View Post

    This.

    Sounds like several cases of GO TO THE DOCTOR.
    Maybe so, or maybe by answering the questions, we can determine what is the root of the problem. Sure you can go to the doctor who spends about 5 minutes if you are fortunate regarding the particular issue and may ask the same questions before coming to maybe the same conclusion or more likely "stop the activity and take these...if the problem comes back then see me in 2-3 weeks and I probably will send you to someone else"
    A home gym consisting of Bowflex Power-Pro XTL and power blocks(5-90). Also been working out consistently at a community center-JCC since November of 2014. Nice to have the home gym to fall back on off days.

 

 

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