1. My shoulder has been aching since Tuesday, when I had an upper-body workout.
2. The aching started several hours after my workout, my shoulder felt tight after doing light lateral raises to loosen up between sets of dumbell bench and lat pulldowns.
3. The pain feels like it is in the joint of my shoulder, directly in the middle or slightly to the back. (see pictures)
4. The pain is a mild ache that gets worse when I lie down and gets very strong when I raise my arm directly laterally (and I can feel rubbing in my joint). raising it straight out in front or diagonally up does not increase the pain.
5. I can feel it very slightly all the time, but it gets much worse at night and when raising the arm.
6. see above
7. I haven't tried much to help the ache besides ibuprofen, which seems to help.
8. The pain is only in the shoulder.
9. I haven't worked upper body since the injury.
10. I'm mainly concerned about healing from this and balancing out muscle/strength imbalances that may have caused this. I also can't wait to get back to the gym, because I've had this happen before and it has taken 2 weeks to feel good enough to lift again.
11. I've had this happen to both shoulders at different times, and it typically happens when I'm increasing strength and am lifting more than I ever had before. typically I would get shoulder aches after barbell benching or shoulder pressing (in front of head). I started doing light shoulder raises and rotating the shoulders with light weights trying to strengthen the shoulders. I've also focused on back more to try to correct chest-back imbalances.
12. The pain isn't getting worse but in the past it has taken a couple weeks to get back into the gym and then another couple weeks to get back to strength again.
A little extra info: I included front, back, and side pictures so you can see if I'm imbalanced. I'm 6'0", 180 lbs, max bench: 260 lbs, max squat: 315 lbs, max deadlift 335 lbs.
What can I do to strengthen and add size to the shoulders to prevent this, how can I fix the imbalances, and what is I/O, T, Y etc. in the other injury posts?
Thanks much
shoulder injury.JPG