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| ASK SYNERGY |
| 6.15.08 |
| To ask us a question email: Ask-Synergy@Synergy-Athletics.com Note: Questions may be published on the site and should pertain to sports or training. |
QUESTION: I am writing to ask a question about a shoulder injury. I
just started lifting weights about 2 months ago. I started with a full
body routine, and then went to a split routine. When I started doing
the split routine, I think I was unconsciously overworking my
shoulders. One day I woke up and my right shoulder hurt quite a bit.
There was a very small point (about the size of the end of my finger)
that if I pushed on it would hurt as though deeply bruised but there
was no bruise. It hurt very much to put my arm out straight and
rotate it over my head. I think I may have gotten some rotator cuff
tendonitis from overuse. I immediately ceased work outs for a week
and iced the shoulder everyday. It started to feel better and so the
next week I exercised again with a full body routine. The next day
both shoulders hurt a little in the same place, but it was not that
bad. 2 days later I exercised again and the shoulders feel better,
and it no longer hurts to rotate my arm over my head, although I do
feel a little tightness on top of my shoulders and on the side of my
shoulder. The pain overall is getting better though, and I was just
curious if you think I've started training again too soon? Should I
be ok to continue? Is pain a good indicator of if my shoulder has
healed or not? I think you get the idea I'm getting at. Sorry so
long, and thanks in advance.
- Rick B.
ANSWER: As you mentioned in our email exchange, congrats on the
upcoming wedding (I'll say that first in case my wife reads any Ask
Synergy)! Now to the business. I'm glad you are doing the lifts you
listed, compound full body lifts. Many beginners jump on the machines
and waste their 45 minutes at the gym with conversations.
The shoulder issues are not uncommon. I've used some rehab
protocols, but there really isn't much better out there than this one done
by Jim Smith CSCS of the Diesel Crew:
Since this is a rehab protocol, it isn't for you to do every week, only
until the shoulder is better. It does take significant time to do the full
protocol and should be done until the issues are better.
Once your shoulder is better, as you say it is getting there, you should
make sure you warm-up sufficiently before your lifts. Basic rules of
warm-ups, start with a general dynamic movement to get the blood
flowing(X-jacks, Seal-jacks, regular jumping jacks, body weight
squats, etc). After you get the blood flowing and more motor units
activated, work in some of the shoulder movements from the above
video as a sort of shoulder "prehab." I always do the posterior rotator
cuff and capsule stretches as pictured here:
Starting point of the stretch
Finishing point of the stretch
Also done standing
I also prefer to include band dislocations, if you don't have a band, a
dowel or bar would do sufficiently
Grab a band or bar as shown, and bring it over your head and behind
you while keeping your arms straight. Once you get more flexible,
place your hands closer together.
After the warm-up and shoulder prehab, move to a specific
warm-up, such as tossing around a med ball (slams, rotational tosses,
chest passes) and some dynamic jumps. The warm-up should take
10-15 minutes. Rick, you are definitely on the right track to obtain
your goals. Good luck with your training goals and the upcoming
wedding.
just started lifting weights about 2 months ago. I started with a full
body routine, and then went to a split routine. When I started doing
the split routine, I think I was unconsciously overworking my
shoulders. One day I woke up and my right shoulder hurt quite a bit.
There was a very small point (about the size of the end of my finger)
that if I pushed on it would hurt as though deeply bruised but there
was no bruise. It hurt very much to put my arm out straight and
rotate it over my head. I think I may have gotten some rotator cuff
tendonitis from overuse. I immediately ceased work outs for a week
and iced the shoulder everyday. It started to feel better and so the
next week I exercised again with a full body routine. The next day
both shoulders hurt a little in the same place, but it was not that
bad. 2 days later I exercised again and the shoulders feel better,
and it no longer hurts to rotate my arm over my head, although I do
feel a little tightness on top of my shoulders and on the side of my
shoulder. The pain overall is getting better though, and I was just
curious if you think I've started training again too soon? Should I
be ok to continue? Is pain a good indicator of if my shoulder has
healed or not? I think you get the idea I'm getting at. Sorry so
long, and thanks in advance.
- Rick B.
ANSWER: As you mentioned in our email exchange, congrats on the
upcoming wedding (I'll say that first in case my wife reads any Ask
Synergy)! Now to the business. I'm glad you are doing the lifts you
listed, compound full body lifts. Many beginners jump on the machines
and waste their 45 minutes at the gym with conversations.
The shoulder issues are not uncommon. I've used some rehab
protocols, but there really isn't much better out there than this one done
by Jim Smith CSCS of the Diesel Crew:
Since this is a rehab protocol, it isn't for you to do every week, only
until the shoulder is better. It does take significant time to do the full
protocol and should be done until the issues are better.
Once your shoulder is better, as you say it is getting there, you should
make sure you warm-up sufficiently before your lifts. Basic rules of
warm-ups, start with a general dynamic movement to get the blood
flowing(X-jacks, Seal-jacks, regular jumping jacks, body weight
squats, etc). After you get the blood flowing and more motor units
activated, work in some of the shoulder movements from the above
video as a sort of shoulder "prehab." I always do the posterior rotator
cuff and capsule stretches as pictured here:
Starting point of the stretch
Finishing point of the stretch
Also done standing
I also prefer to include band dislocations, if you don't have a band, a
dowel or bar would do sufficiently
Grab a band or bar as shown, and bring it over your head and behind
you while keeping your arms straight. Once you get more flexible,
place your hands closer together.
After the warm-up and shoulder prehab, move to a specific
warm-up, such as tossing around a med ball (slams, rotational tosses,
chest passes) and some dynamic jumps. The warm-up should take
10-15 minutes. Rick, you are definitely on the right track to obtain
your goals. Good luck with your training goals and the upcoming
wedding.
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| Today's Topics 1. Shoulder Rehab and Prehab 2. Summer Training Update |
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Summer Update: The summer lifting program is almost full! Athletes
from around the area have been coming for their pre-program testing
and some fun with the tires. If you are interested, there are 3 slots left.
Check out the Strength Training Page and send us an email!
It's going to be a INTENSE summer and I'm predicting many big
gym records will be set with this group!
from around the area have been coming for their pre-program testing
and some fun with the tires. If you are interested, there are 3 slots left.
Check out the Strength Training Page and send us an email!
It's going to be a INTENSE summer and I'm predicting many big
gym records will be set with this group!
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