Shoulder Injury Question

October 1, 2008 on 12:46 am | In Strength Training | No Comments

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 fullbody routine, and then went to a split routine. When I started doingthe split routine, I think I was unconsciously overworking myshoulders. 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 therewas no bruise. It hurt very much to put my arm out straight androtate it over my head. I think I may have gotten some rotator cufftendonitis from overuse. I immediately ceased work outs for a weekand iced the shoulder everyday. It started to feel better and so the next week I exercised again with a full body routine. The next dayboth 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 myshoulder. The pain overall is getting better though, and I was justcurious if you think I’ve started training again too soon? Should Ibe ok to continue?  Is pain a good indicator of if my shoulder hashealed or not? I think you get the idea I’m getting at. Sorry so long, and thanks in advance. -Rick B.
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As you mentioned in our email exchange, congrats on the upcoming wedding (I’ll say that first in case my wife reads any the site)! 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 (www.dieselcrew.com):

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

Stretch
capsule-stretch2.JPG

Done Standing
standing-pcstretch.JPG

I also prefer to include band dislocations, if you don’t have a band, a dowel or bar would do sufficiently.
banddislocations.JPG

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.

- J.HASHEY, CSCS –