Hey guys, I had put off posting this for a few reasons, one being that I have been absent from the boards for quite some time and two being its another shoulder thread, and so many go unread. I have had great luck with help from yall so Ill give it a go again. Not entirely sure where to start… in my absence I have trained about 75 percent consistently, diet has been way out of whack and all that.
Sometime mid to late last year I started having mild discomfort in the front of my shoulder during front raises. I pretty much ignored it and moved on and dealt with it. At this time I was doing 5/3/1 and after the overhead press would superset lateral raises, front raises, and overhead press with DB’s. Looking back I think my form was off with the bar tracking a little too far forward on the OH Press, and a little out of whack on the lateral raises.
I cant quite remember the exact progression, but at some point I added in direct bicep movements, and the pain progressed some, to pain in the front of the shoulder after non supported curl movements. (I found that preacher curls, even done maximally, do not seem to cause much aggravation of the area)
Around the end of the year I pretty much had a constant pain in the front of my shoulder when I decided to take time away from training to take a break, be around family, take a vacation, holidays etc. That was sometime around the beginning of December.
During the same time (unrelated or not, which is one thing that is really bugging me that I am not sure) I have had a tight knot and pain in my back, around my shoulder blade towards the inside of the back. Im not familiar with what muscle is exactly causing the issue here, but after some time off work and from the gym it started to feel better. Actually it was pain free after a week off work, so I believe it was due to stress at work, as well as a crappy work position of always being on the phone, having my right arm extended for mouse use, as well as always looking left to stare at the computer screen. I started to think about that this year after returning to work and I believe the pain came on when I switched desks at work, to a much worse set up and less ergonomic. I have since started massaging the area with a tennis ball nearly every day and have fixed my work situation as best I can, and the pain is nearly gone, but still nags if my posture slips or I dont roll it out or am overly stressed.
This brings us up to the first of the year, front of the shoulder is pain free, and I am doing my best to keep the pain in the rear of my shoulder near the shoulder blade pain free and relaxed. I was having liposuction the fist half of january to rid myself of some lingering crap from spending the bulk of my life on this planet as a fat blob so I stayed out of the gym until that was done and well.
A week after my surgery the Dr. gave me the green light for upper body work, and I figured it was a good time to clean the diet back up and diet in honor of my 30th birthday to be in the best shape ever. That first week was mostly BI-TRI work and immediately the pain in the front of my shoulder was back. I started taking ibuprofen in the AM and icing the front of the shoulder for 5-15 minutes after working out depending on time available. usually after ice im pain free for the rest of the day, sometimes its a little sore for the day and ill pop another ibuprofen if it flares up.
I think that sums it up for the most part.
Movements that cause pain directly : bench press, floor press, lateral raise, hammer curls. the pain is also accompanied by weakness during these movements as well. While I may not have pain doing, for example, DB OH press, I have pain trying to hoist a DB into a starting position.
I have been trying to educate myself on the shoulder and well… we all know how complicated that joint is. I ping pong between bicep tendonitis, impingement, some sort of rotator cuff issue.
I freely admit that I haven’t spent enough time with upper body pulling movements, but now I have band system to mimic a pulley system so I have already begun more rowing and such.
My Current Plan:
I have a small electro massage device, and I plan on trying to use that on the area in the evenings. I plan on icing the area after workouts, mid day and trying to do so at night, after the electro massage. I am considering bumping the ibuprofen from one pill a day (I believe 200mg) to one 3 times a day.
I believe I know most of the trigger type movements, so I will be avoiding known curls that cause a flare up, horizontal pressing, and some of the shoulder work that was causing issue, and add in light or no weight rotator cuff rehab work.
I have also tried stretching more in the chest and doing more foam roller work and trying to work the chest with the tennis ball and the shoulder area as well, as these items have been inconsistent at best in my training.
Oh, and depending on how this goes I may go ahead and see an Ortho, but the only one I know of, which I have used when I nearly severed my finger, does not have any appointments until the end of the year, so I figured I would come up with a plan to try and fix the situation in the mean time, and maybe save myself a trip, who knows.