ugh...potential future shoulder problem???

[vin]

I started to notice to 'click' (inaudible, but I can feel it (if that makes any sense)) during certain motions: if I rotate my shoulder back as far as it can go (leaving my arm hanging down), on its way back I get the click; also on a lot of eccentrics I get it - During my morning workout I noticed it with my dumbbell incline presses and pull ups (both only on the eccentric portions).

For now, it's just kind of annoying and weird, but I'm worried that it could be a sign of something worse to come. If I press my fingers against the front of my shoulder during the shoulder rotation, I can definitely feel it (and if I press hard enough I can make it go away).

Any help appreciated!!

[Q.]

Growing old... I know it well!

[Hawkson]

I read that a way to prevent shoulder injury is to do the cuban press.

Form a T with your arms/shoulders and have your forearms hang directly down at a 90 degree angle. Using a light bar(lightest one possible) rotate the bar towards your head in a circle formation. At the end of the lift your forearms should be pointing directly upwards with the bar slightly above your forehead. Keep a 90 degree angle with your forearm and upper arm at all time.

Use a light weight because this workout hurts no matter who you are.

Supposedly it works the muscle opposite your rotator cuff. By increasing its strength you can supposedly limit injuries to your shoulder.

Its a really humiliting exercize as well.

[Bond007]

You can also try to incorporate some scapular strengthening exercises like I'm doing here. These are the exercises Bill H. showed me at the retreat and they've been doing wonders for my shoulders. To be honest, vin, I believe that all my shoulder problems started with an inaudible snap or click in both shoulders. I simply ignored it and went on lifting in the same manner that I always had. It was the beginning of my doom!

Good luck!

[vin]

Originally posted by Bond007:
You can also try to incorporate some scapular strengthening exercises like I'm doing here. These are the exercises Bill H. showed me at the retreat and they've been doing wonders for my shoulders. To be honest, vin, I believe that all my shoulder problems started with an inaudible snap or click in both shoulders. I simply ignored it and went on lifting in the same manner that I always had. It was the beginning of my doom!

Good luck!

Wow that's frightening!
I read somewhere that doing internal/external rotations are good as they strengthen the rotator cuffs. I like these simply because they are so easy to fit into my workouts (I basically do my usual workout and throw these in at the end). Hawkson's exercise looks similar and also kind of simple/not too intense (which I like).
It REALLY sucks to be afraid of going 100% on some exercises because you are worried about pain or some other weird sensation.
Anyway - thanks for all the words of wisdom. For the time being, I'm going to add those few exercises I mentioned above to my workouts. If the situation doesn't improve, I may need to devote more time and energy to prehab (Bond's workout).

[Bill Hartman]

The pops and clicks can sometimes be related to progressive instability that develops over time due to postural adaptations, repetitive use and overuse as a result certain exercises and activities.

There can also be dysfunction in the rotator cuff. Many times in clinic we can resolve the popping by treating the subscapularis (the muscle in the front of the shoulder that holds the humeral head in place during presses and overhead movments). As the muscle function is restored, there's less atypical joint play during dynamic activities.

Also, over time the shoulder capsule laxity will change and allow greater anterior and superior translation of the humeral head. Above it is the coraco-acromial ligament and the acromion. Between the humeral head and the previously mentioned structures are important things like the supraspinatus and subacromial bursae. If it gets to the point of impingement on the cuff and bursae, there can be a progressive wear n tear much like repeatedly rubbing a rope across a sharp rock. The result = tendonosis and or cuff tear.

To make a long story short, get your posture checked and make sure you're keeping the scapular muscles strong especially the external rotators, lower and middle traps in your case (haven't you been swimming a lot?? triathalons, right?).

It could be a sign of things to come or a wake up call to re-evaluate your training.

Bill

[vin]

Originally posted by Bill Hartman:
The pops and clicks can sometimes be related to progressive instability that develops over time due to postural adaptations, repetitive use and overuse as a result certain exercises and activities.

There can also be dysfunction in the rotator cuff. Many times in clinic we can resolve the popping by treating the subscapularis (the muscle in the front of the shoulder that holds the humeral head in place during presses and overhead movments). As the muscle function is restored, there's less atypical joint play during dynamic activities.

Also, over time the shoulder capsule laxity will change and allow greater anterior and superior translation of the humeral head. Above it is the coraco-acromial ligament and the acromion. Between the humeral head and the previously mentioned structures are important things like the supraspinatus and subacromial bursae. If it gets to the point of impingement on the cuff and bursae, there can be a progressive wear n tear much like repeatedly rubbing a rope across a sharp rock. The result = tendonosis and or cuff tear.

To make a long story short, get your posture checked and make sure you're keeping the scapular muscles strong especially the external rotators, lower and middle traps in your case (haven't you been swimming a lot?? triathalons, right?).

It could be a sign of things to come or a wake up call to re-evaluate your training.

Bill

Well, after seeing Mike Mejia a ways back and getting my posture evaluated, I've changed my routine quite a bit. I've eliminated almost all shoulder work, and added a couple of exercises that I'm pretty sure are good for my scapular retractors - reverse push ups, seated rows and also the rows where you are laying on the machine on your stomach and pulling the bar up. I did upright rows today for the first time in a long time (a year? Maybe).
I *was* swimming a lot, but that's over now as the triathlon has come and gone and my access to a pool has been made much more difficult with my move to Brooklyn.
Now that I'm volunteering at a PT clinic, maybe I should get a referral from my Doc and get an appointment...

[Bill Hartman]

Ask them to show you how they assess posture using yourself as the patient. Maybe you'll get some answers that way and score some points for being "curious".

Bill

[Bond007]

Originally posted by Bill Hartman:
The pops and clicks can sometimes be related to progressive instability that develops over time due to postural adaptations, repetitive use and overuse as a result certain exercises and activities.

There can also be dysfunction in the rotator cuff. Many times in clinic we can resolve the popping by treating the subscapularis (the muscle in the front of the shoulder that holds the humeral head in place during presses and overhead movments). As the muscle function is restored, there's less atypical joint play during dynamic activities.

Also, over time the shoulder capsule laxity will change and allow greater anterior and superior translation of the humeral head. Above it is the coraco-acromial ligament and the acromion. Between the humeral head and the previously mentioned structures are important things like the supraspinatus and subacromial bursae. If it gets to the point of impingement on the cuff and bursae, there can be a progressive wear n tear much like repeatedly rubbing a rope across a sharp rock. The result = tendonosis and or cuff tear.

To make a long story short, get your posture checked and make sure you're keeping the scapular muscles strong especially the external rotators, lower and middle traps in your case (haven't you been swimming a lot?? triathalons, right?).

It could be a sign of things to come or a wake up call to re-evaluate your training.

Bill

Yeah, looking back, I can easily say "That was me!" I ignored those warning signs, mostly because I didn't know that they were warning signs. You'd have thought that as the popping and grinding turned into pressure then pain while lifting, I would have woken up and smelled the coffee. But, no. Get it straightened out now!

I must say that I was very lucky that through all the years I had that inconvenient popping noise, I never did do any damage to my rotator cuff. I guess I'm thankful for something!

[Q.]

I still say you guys are just getting OLD!
HAHAHAHAHAHAHAHAHAHAHAHA....

Actually, when I get a printer working again, I may just print all this up since my right shoulder feels/sounds like snap, crackle and pop often but, since it's not hurting right now, I just ignore it.