Shoulder partially dislocated? Or just strained?

MojoWorkin · 07-15-2008, 03:55 PM

1. When did the pain begin?

I think I hurt myself yesterday doing a pullover exercise with a barbell.

2. What were you doing at the time? Or did the pain come on gradually over time?

I am just starting the NROLFW (which I love) and I'm 40 and kind of out of shape.
I laid on my back with my head over the edge of the bed (I don't have a weight bench yet) and lifted the barbell over my chest, then I put it behind my head, when I did this it felt like my shoulder joint was coming out of the socket! It hurt too!

I only had 2 five lb plate on the bar, (I'm new to this, please don't laugh!) it wasn't much weight but in that position I guess it strained my shoulder. I yelled "OW" really loud and my husband came running. My shoulder sort of "popped" back into place -- it was the weirdest feeling! But then it stopped hurting.

I realize I might have been doing the exercise incorrectly. Maybe I lowered it too far behind my head? I was aiming for parallel with my body but I didn't have someone there watching me so I don't know if I did it perfectly.

3. Where, anatomically, is the pain?

Inside the front of my left shoulder. From looking at diagrams of the anatomy of the shoulder on the web, I would guess that it is one of the following:

subscapularus
supraspinatus
Superior GlenoHumeral Ligament
Corocoacromial ligament
Glenoid

I don't know which one for sure.

4. What does the pain feel like? Sharp? Dull? Aching? Stabbing? Shooting?

It's not a severe pain. It is sore, like achey. Also, the joint feels "loose" which is really why I'm worried. I don't feel like I should pick up anything heavy with that arm.

5. Is the pain constant, or intermittent, or only on certain motions?

It doesn't really hurt too much, just when I move it certain ways. Like, if I lift my elbow up in front of me, or if I put my elbow behind me, or if I move my elbow in a circle. It also hurts if I lay on my left side.

Also, when I put my arm straight at my side, but rest my hand on my lap, I have a really odd sensation that my shoulder is "slipping" a little, like the arm bone could come out of the joint again. I worry that it is "loose" or something. Maybe I'm just imagining that part.

6. What motions make your pain worse?

see above

7. What, if anything, makes your pain better?

It feels ok if I am not doing the actions described above.

8. Does your pain radiate to any other part of your body?

No, it's just in the shoulder.

9. What things could you do before, that you cannot do now because of your injury?

Not sure yet, I only hurt it yesterday. I don't know if I am confident that I can lift weights on it again, but I haven't tried yet. I feel worried that it could happen again.

10. What is your main concern regarding the pain and its consequences?

I'd like to continue with the NROLFW program, I don't want this to stop me. I'm really enjoying it and I feel great (apart from this little setback). I've only been doing it for 2 weeks.

I have been told that once you partially dislocate your shoulder you are at risk for future (possibly worse) dislocations. I don't want that to happen. I hope I didn't do any perm damage to my shoulder.

Maybe there are exercises I could do to strengthen my shoulder so this doesn't happen again? How long should I rest it before I resume the NROLFW program?

11. Have you ever injured that part of your body before? If so, how?

No, I have never had any injury of any kind before, which is prob why I'm worried about something that is very likely not a big deal. :-)

12. Is your pain getting worse over time? And if so, how much worse over what time period?

It hurts a little more today than it did yesterday.

Thanks!

UConnJulie · 07-15-2008, 04:05 PM

Sounds like you subluxed it and it spontaneously relocated. Very common with that exercise (and why I think it's a terrible exercise!!). The pain is likely from the trauma and probably some impingement. The important thing is to allow the inflammation to come down, and to make sure all your rotator cuff and scapular stabilizing muscles are firing properly to prevent future issues.

Do you have any plans to see a doctor?

MojoWorkin · 07-15-2008, 07:48 PM

Hi! Thanks for answering so fast! :-)

I was going to wait a few days to see if it felt better before going to the Dr. It doesn't hurt that bad. But I just want to know if it is likely that it will be ok in the future or if I should be concerned?

One thing I forgot to mention: it hurts when I drive, when my left arm is held out in front of me and I'm gripping the steering wheel. But it's actually feeling kind of better now. Maybe it will be ok.

I def won't do that particular exercise again, but is there something I should do to strengthen/protect my shoulders so it doesn't happen again in a different circumstance?

I am totally loving NROLFW, I don't want to knock it, but I wish the authors had put in a warning saying that this might happen when doing this exercise, and how to take precautions avoid it. Also, I worry now that some of the other exercises in the book might have similar kinds of risks? Is this something I should be worried about? My husband told me he jacked up his back pretty bad lifting weights in his 20s and he's been going to a chiropractor ever since.

I am loving the fact that this method seems to produce such excellent results in such a short period of time but I also don't want to hurt myself. Thanks for any advice. :-)

UConnJulie · 07-15-2008, 09:30 PM

There is lots of information on this subforum about healthy shoulders. You want to add in some direct rotator cuff strengthening exercises and scapular stabilization exercises as part of your warm up routine.

As for a sub for that exercise ... what equipment do you have access to? A good comparable exercise is a close grip lat pull down if you have it.

Joe Cannon, MS, CSCS · 07-16-2008, 02:35 PM

Pullovers are horrible for the shoulders. I have had injuries like this in the past. I think everybody should do rotator cuff exercises to reduce injuries like this.
Joe Cannon, MS, CSCS, NSCA-CPT
My website Joe Cannon - Home

Aoife · 07-16-2008, 02:45 PM

If you decide to try pullovers again, once you strengthen them (I have issues too) try light dumbbells on the floor, with something like a step or other box-like object/folded blankets/towels/etc right above your head to stop your range of motion.

For other stuff, I wouldn't recommend exercises on the bed. Use the floor instead if you have nothing else to use.

MojoWorkin · 07-16-2008, 03:18 PM

Hi! Thanks again Julie. I will search this forum for more shoulder strengthening info.

You said: "A good comparable exercise is a close grip lat pull down if you have it."

I was doing the pullovers as a sub for the lat pulldown b/c I don't have access to a lat machine, NROLFW suggested this, but I figured out quickly I better get access to a lat machine! :-)

Joe: Thanks, I am going to look into this. If you have any suggestions for specific exercises I'd be very happy. :-) If not, I'll do a search.

Thanks Aoife (love your username btw). I will look into getting a weight bench.

My shoulder is feeling better today, still a little sore when I move certain ways. Mostly I worry that I will dislocate it again. Do you guys think this is likely?

Aoife · 07-16-2008, 03:24 PM

Strengthen it and learn to hold your shoulders correctly and you shouldn't have problems. I've found that keeping up with external and internal rotations with the thera-band, doing the YTWLs (you'll see those in the book), and then slowly building up the weight in all the push and pull directions has made a huge difference for me. I can now do pullovers very carefully with a whopping 8 pounds (db in each hand). lol.

I would guess that what happened to you was too much ROM and way too much weight.

MojoWorkin · 07-16-2008, 04:00 PM

Thanks, I'm glad you said you do it with "a whopping 8lbs" dbs, that makes me feel better. :-) I am so out of shape it's embarassing but I am on my way to getting fit and that makes me feel good. I think this has just pointed out to me that I need to be patient and careful b/c getting hurt would derail my plans and be a setback, which I def. don't want. Thanks. :-)

UConnJulie · 07-16-2008, 04:22 PM

You can get inexpensive bands at Wal-Mart and use that to do lat pull downs ... a better sub IMO ...

Aoife · 07-16-2008, 04:54 PM

Yeah, bands are better. Plus, then face pulls are also an option, which I've found to be good for the shoulders. And a lot of exercises become available for prehab and the progressive resistance makes them all pretty safe.