Shoulder Injury

[ChrisR]

Hey all, I just read the 'Shoulder Impingement' thread and was so impressed by everyone's help for the poster that I thought I'd jump in with my own problem, looking for advice. Hopefully I can return the favor at some point.

I've had shoulder problems for a few months now, and am just now thinking of calling a doctor. It started in my left shoulder and seemed to match an Internet description of Bursitis. I rested a week, took some Motrin, and changed my sleep posture and it went away completely.

However, right after, it started on the right shoulder. It feels the same as the left but rest and changing my sleep posture didn't seem to help. Plus it feels like 'things are slipping around in there' when I move my arm backwards and sometimes upwards. I've been trying different workout routines, so I can keep up with my fitness (I'm still very much in progress and don't want to quit) but the pain is getting old. It's now grown to a steady pain, not just when I move it wrong.

Has anyone had this? How long does it usually take to heal, especially with total rest? Are there variations on exercises I can try to keep moving forward while I try to heal?

It seems like pushups hurt, but incline DB press does not. I tested this just last night. I've been doing weighted, forward leaning, dips for several weeks and have seen nice increases, but I think that's starting to be bad juju as well. I already stopped doing flyes and BB Bench because they aggravated it.

Thanks up front, this seems like a great community for advice.

C

[aidan]

Where is the pain exactly? If the pain is in the front of your shoulder and you can aggravate the pain with pressure from your finger, it is likely bicepital tendonitis. The tendon for the long head of the bicep runs through a groove on the top of the humerus. This often becomes inflammed with certain movements (ie. bench press, etc). This actually happens to me a lot when I do heavy sets of bench. Then the pain continues with a variety of other movements. I take an NSAID before working out (until the pain resolves), and I had to change the movement so that I don't lower the bar all the way to the chest. Of course I don't get the full benefit of the movement, but the pain eventually resolves. Then when I start to feel better, I go back to the full movement (which usually leads to the pain again after a week if I'm doing heavy sets).

[Bill Hartman]

Guys,

You're both dealing with some secondary impingement issues. DB are more comfortable because they require greater stabilizer recruitment but will most likely become painful as well.

First, drop the painful exercises until you are symptom free.

Next substitute rotator cuff ex. (ext. rotation variations, scaption, etc.) and scapular stabilization ex. (push up plus, Y,T,I,W's, etc.) for your regular shoulder and chest stuff.

Alternate sets of rows with sets of external shoulder rotation.

Ice after each workout and every 2 hours for 20 minutes as needed.

Bill

[ChrisR]

Thanks to you both. The place where I can touch to create pain is right on the top of my shoulder, which feels structurally different than the other one (bonier). If I push down on my right shoulder, with my left hand, it causes pain directly below and slightly to the front.

I mentioned the other shoulder before so I just pushed down on my left shoulder with my right fingers and something in my right shoulder actually slips out of place and back when I stop pushing. I can prevent it by tensing and it doesn't hurt but it's definitely new.

I'll look up the exercises Bill mentioned but between the two of you it sounds like I can at least do other exercises that don't directly aggravate it.

I've never bothered with Motrin before a workout but will give it a shot. I go to see the Doc on Wednesday.

Thanks again!