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I had labrum surgery a few years ago on my left shoulder, my right I suffer from impingement from time to time. The biggest takeaway that I had was when I do any shoulder/upper body exercises, to squeeze your scapular muscles together and bring the shoulders into proper alignment when doing exercises - helps to prevent you from getting too wild with range of motion, etc. Just that focus really forces me to use better form, lighter weights and has overall improved my strength with less discomfort or injury.
It was less what I did, more that I avoided - things like overhead tricep stuff, crazy range of motion when lifting, military presses (though now I'm back to them with better ROM) - than what I did which was a lot of lateral raises (of every variety), dumbbell rows, etc. Anything that takes your shoulders up and 'out' (that's a feeling - not a technical term I don't think) I avoided for a long time. Other favorites are things like putting your hand flat on a ball on the wall, and rolling it up, down, side to side - rinse and repeat. I always hated that.
For me, it is an overuse thing probably coupled with bad form. I do not like to give the body a break but I know that I need to rest. I am looking into a physical therapist because I am wondering if there are any exercises I can do that would help. For now, I am going to lay off the push ups and other exercises that put stress on the area. I think that if I did not exercise for a week, it would feel a lot better but I do not want to do that.
For me, all my discomfort, physical symptoms and severe back pain were linked to my anxiety and repressed emotions when I was in IB. I also used to think that my back was damaged and I was getting ready for major surgery but after a lot of research, I found the link between mind and body, I worked with my emotions and limiting beliefs and all my symptoms disappeared. How long have you got this discomfort? Does it go and come back?
That is not it for me. It is an overuse thing.
tbh, let it rest of a while. Assuming this is lifting related. Give it a week or two, then continue with the shoulder exercises you do, with dramatically less weight. Like literally 5lbs. Maybe even just starting out with bands.
I had a loose tendon in my right shoulder from swimming in highschool, but once I stopped swimming in college, it started to tighten/heal up.
Is the discomfort present when you're not working out? Or just when you do certain exercises?
I've found that it's imperative to listen to your body, especially when you're doing weights. if it hurts, do not push it!
Also forgot to add stuff about warm ups. Helps get the blood flowing in the muscle group - im usually pretty loose all the time, but when changing sets that focus a different muscle group i always do 1-2 sets of super light weight, hitting 15-20 reps.
I bet Isaiah_53_5 💎🙌💎🙌💎 would have good input too.
Yeah I fucked up a shoulder a couple years back. Find some exercise that doesn't use that muscle, tendon, etc so you can keep moving. Depending on what the injury is, stretching is an enormous, enormous help. Shockingly so. Worth going to a physical therapist or doctor for either a diagnosis, some movements that will help increase mobility, or both (preferably!). A cortisone shot also can work wonders. It really depends on the nature of the injury, receiving medical advice on an online forum is usually a road to trouble, especially when "my arm hurts" is the extent of the issue being disclosed.
I agree with with your comments. I am going to see someone to diagnose it but I am just not sure which type of person yet. I will have to call around to see what my options are. (Physical therapist, MD specializing in sports injuries, etc) I like the idea of a cortisone shot, as it might let me do my normal exercises. Sadly, I cannot jump rope at the moment. For now, I am just taking a break from activity that hurts the area. The injury may not be exactly in the shoulder: it could be in the upper tricep.
Whatever the problem is, I feel like taking a couple weeks or a month off from strenuous activity is a better course of action that "give me meds and lets get to it!" In the scheme of things, the short term pain of not being able to do what you love/like for a few weeks is vastly outweighed by getting 100% mobility back, and not spending the next 3 years doing everything at 60% because you didn't let the injury heal itself.
I had a separated shoulder due to a snowboarding accident. Could not do any overhead pressing for a few years. I now prioritise rotator cuff excersises (internal/external rotations on a pinweight cable) with strict form before I do any delt/pressing movements. I'm back to 100% and do overhead movements again. Doing rotator cuff movements really helped with my general shoulder stability and it gives you a bit of a warm up and pump before delt excersises.
Nothing wrong with skipping excersises for the problem area for a few weeks as well. If you feel something is off better to rest than to push through it and give yourself a real injury.
Echo what everybody else has said.
Also, tried this stretch the same day I was benching and I was able to bench pain-free for the first time in years. I think mine is a case of shoulder impingement caused by lack of shoulder mobility. Have since been benching without pain. Having trouble linking it, look up
"FIX Shoulder Pain/Impingement NOW" on YouTube, it's a video by VintageGenetics.
I had some shoulder issues few years prior, related to lifting.
Layed off the flat bb bench for 3 or so years and used dumbbells exclusively, dont really have any issues now and I picked flat bb bench up again now with better form
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