Yet another shoulder question

[David.W]

Hello yet again...
What do you think this is, and how can I correct it?

When I raise my right arm parallel to the floor (palm down, lateral) I get an ache in the shoulder, it feels like the lateral deltoid area. When I raise the arm higher (think between 9 oclock and 11) I reach max pain. If I make the very same motion with the arm but palm faces up I get almost no pain and very little pain in in the above mentioned area.

I still have mobility and can function, but heavier lifts are just aggravating, the pain is about 1 month old, and although it has reduced it wont go away. I think I did it dipping,. I tell you, between this and my back im not getting much done these days.

Thanks,
David.W

[John Izzo]

You may have classic signs of shoulder impingement. I know it all too well...and thankfully had corrective surgery. YOu should see a doctor or orthopeadist to advise on the severity of your problem and prescribe aggressive PT.

[Eric Cressey]

Check out the last Q&A here:

http://ruggedmag.com/index.php?type=Article&i=2&a=7

And then check out the first Q&A here:

http://ruggedmag.com/index.php?type=Article&i=9&a=7

[David.W]

Wow great read! Thanks for the quick replies guys.

Eric im not that great with translating terms like "horizontal adduction" or "chronic anterior positioning of the scapula". Its really hard for me to turn this into a path to success.

I read this article here about weak points by Scott Hudson, A.T.C., C.S.C.S. and it sums up alot of my current issues. Im not sure if its a rehab or prehab though.
http://www.mensfitness.com/fitness/100

Can you recommend a decent rehab I can attach to a program?

Thanks,
David.W

[spankdat]

Originally Posted by David.W

I read this article here about weak points by Scott Hudson, A.T.C., C.S.C.S. and it sums up alot of my current issues. Im not sure if its a rehab or prehab though.
http://www.mensfitness.com/fitness/100

Thanks for posting this link David, looks like prehab to me.

Can you recommend a decent rehab I can attach to a program?

Eric,

I have very similar issues and would appreciate this as well. I've seen significant improvement since incorporating information and suggestions I've synthesized from various authoritative sources such as yourself, as well as Bill Hartman, but that's just me winging it. I realize the individual specificity aspect of this, but a general template would be very helpful and at least validate (or invalidate) what I've been doing. Thanks.

Also, I'm seriously considering purchasing your Magnificent Mobility DVD, but I may need to ask you some individualized questions first. I rarely buy anything sight-unseen or unbrowsed.

Steve

[Eric Cressey]

Originally Posted by David.W

Eric im not that great with translating terms like "horizontal adduction" or "chronic anterior positioning of the scapula". Its really hard for me to turn this into a path to success.

Horizontal abduction = reaching across your chest (think DB fly)
Chronic Anterior Positioning of the Scapula = Rounded shoulders...they sit forward

[Eric Cressey]

I'm not really in a position to write up a full-on corrective program, but if you guys want to put one together based on what I've written, I'd be happy to critique it.

[David.W]

Eric thanks for the offer to critique, im seeing this as an oppurtunity to learn some technical terms as well. So keep in mind I dont have the experience or knowledge alot of guys here possess, heres my thoughts so far based on the recommendations in your article.

Basically, to treat impingement, you need to strengthen the external rotators (infraspinatus, teres minor, and posterior deltoid)

Cuban curls (no overhead press), 3x12-15 tempo 402
Low External Rotation (bands), 3x12-15 tempo 402
Standing cable rows (to neck). 3x12-15 tempo 402

Additionally, you need to really stretch all the internal rotators (pecs, lats, anterior delts, subscapularis, teres major)

ART Session! Ive located one near my home and my insurance policy covers me for massage, so if they dont specify the style of massage, its free. Ill keep up the stretching in martial arts class as well.

Simultaneously, you have to kill down the inflammation in the involved structures by limiting irritating activities (overhead movements, horizontal adduction, and protraction especially).

Check! But whats protraction?

I will be doing the above mentioned routine at the end of my current routine which looks like this:
daily warm up...
http://www.ahs.uwaterloo.ca/~m cgill/...adersguide.pdf
workout...
http://www.mensfitness.com/fitness/workout/81

Im rehabing a lower back injury as well, but all is going great! I just wanted you to see the bodyweight workout incase there was anything counter productive there. Please keep in mind my symptoms are acute. Thanks again!

critique season is now open!

David.W

[David.W]

This looks like a relevant read regarding shoulders...

Shoulder Savers 1-3
http://www.t-nation.com/readTopic.do?id=1053531
http://www.t-nation.com/readTopic.do?id=1055409
http://www.t-nation.com/readTopic.do?id=1153915