I’ve had an ongoing shoulder problem for a couple of months now. Just had my MRI back and the joint itself looks fine, which I’m very happy about.
I have just tried to do 3 sets x 6 rep press ups and I still have a uncomfortable rubbing/dragging feeling under my Clavicle right under the AC to be precise. Does anyone know any good rehab exercises for this?
Thanks for your help!
So there was no swelling of the AC joint at all? Do you have any problems with the AC joint, such as pain? or does it feel unstable when you prod it?? Do you feel the AC joint itself grind as you move your shoulder?
How is your rotator cuff? I guess a tight supraspinatus tendon could be rubbing against the underside of your AC joint but this would be more likely if you had a condition such as osteolysis of the AC joint.
Did the MRI report mention anything about an impingement? This is what it sounds like to me. Go over the report if you have it, or ask the doctor for a copy if you don’t.
Rob
Thanks for your replies.
I originally went the Doc’s with this issue only for him to tell me that I have a torn labrum. The MRI was clear of any labrum damage and he also said the AC joint was fine - I’ll see if I can get a copy of the report.
Mr Stern, supraspinatus feels ok to me no obvious trigger point that I can find. There is no swelling, just rubbing and clicking/grinding. The only pain I get is during pushing movement specifically push up’s and after training it can be a little sore too.
This problem is driving me mental!!!
so is it all pushing movements? Or just push ups? Any pain in the front of the shoulder?
definitely sound like there’s tendon rubbing going on. How’s your shoulder posture?
[quote]rds63799 wrote:
so is it all pushing movements? Or just push ups? Any pain in the front of the shoulder?
definitely sound like there’s tendon rubbing going on. How’s your shoulder posture?[/quote]
Press up’s and even dumbell press off the floor, but to a lesser extent. No pain in the front of the shoulder that I have notice so far, but being honest I’ve been training very, very light. I’ve been seeing a physio and the only problem he can see is that my scap’s don’t work in symmetry. My posture seem’s ok, don’t get me wrong it’s not fantastic.
If the tendon is rubbing, do you have any ideas what I could do to prevent this?
well it sounds to me like the pain is coming from having poor control of your scapula, so I would say that scapula stability is the name of the game for you. I would think that the usual shoulder health stuff, ie strengthening mid/lower traps and serratus, would probably work. So something like:
-YTWLIs (less is more with weight for these, do your reps very slow and controlled. If you’ve never done these before you will not enjoy them at all. Really try and feel the muscles around your shoulderblade working)
-prone trap raises (give these real, serious attention) I find these work really well with a resistance band. It might take you a few attempts to feel the sweet spot of the ROM that really works your mid/lower traps. Persevere, you’ll get it. I find the actual ROM that hits the part you want to hit is only like ten inches or so.
-scap push ups (nice and slow reps, very controlled) - these might hurt, if they do then we’ll think of something else
-band pull aparts - do about ten million of these.
the bad news is you may have to drop pressing for a while.
Also, get a lacrosse ball and get it up into your shoulder. Put it between you and a wall and really try and work it in deep. Try it with your hand behind your back. That’ll make you scapula stick out and’ll let you get in at some of the muscles underneath. Be warned, that is really going to hurt. The relief is pretty much immediate though.
I hope that helps, let me know how it goes.
well it sounds to me like the pain is coming from having poor control of your scapula, so I would say that scapula stability is the name of the game for you. I would think that the usual shoulder health stuff, ie strengthening mid/lower traps and serratus, would probably work. So something like:
-YTWLIs (less is more with weight for these, do your reps very slow and controlled. If you’ve never done these before you will not enjoy them at all. Really try and feel the muscles around your shoulderblade working)
-prone trap raises (give these real, serious attention) I find these work really well with a resistance band. It might take you a few attempts to feel the sweet spot of the ROM that really works your mid/lower traps. Persevere, you’ll get it. I find the actual ROM that hits the part you want to hit is only like ten inches or so.
-scap push ups (nice and slow reps, very controlled) - these might hurt, if they do then we’ll think of something else
-band pull aparts - do about ten million of these.
the bad news is you may have to drop pressing for a while.
Also, get a lacrosse ball and get it up into your shoulder. Put it between you and a wall and really try and work it in deep. Try it with your hand behind your back. That’ll make you scapula stick out and’ll let you get in at some of the muscles underneath. Be warned, that is really going to hurt. The relief is pretty much immediate though.
I hope that helps, let me know how it goes.
[quote]rds63799 wrote:
well it sounds to me like the pain is coming from having poor control of your scapula, so I would say that scapula stability is the name of the game for you. I would think that the usual shoulder health stuff, ie strengthening mid/lower traps and serratus, would probably work. So something like:
-YTWLIs (less is more with weight for these, do your reps very slow and controlled. If you’ve never done these before you will not enjoy them at all. Really try and feel the muscles around your shoulderblade working)
-prone trap raises (give these real, serious attention) I find these work really well with a resistance band. It might take you a few attempts to feel the sweet spot of the ROM that really works your mid/lower traps. Persevere, you’ll get it. I find the actual ROM that hits the part you want to hit is only like ten inches or so.
-scap push ups (nice and slow reps, very controlled) - these might hurt, if they do then we’ll think of something else
-band pull aparts - do about ten million of these.
the bad news is you may have to drop pressing for a while.
Also, get a lacrosse ball and get it up into your shoulder. Put it between you and a wall and really try and work it in deep. Try it with your hand behind your back. That’ll make you scapula stick out and’ll let you get in at some of the muscles underneath. Be warned, that is really going to hurt. The relief is pretty much immediate though.
I hope that helps, let me know how it goes.[/quote]
Thanks for your help, I really appreciate it!! I’ll get going on these immediately, would you do any release/stretching for Pec minor??
Thanks again.
[quote]RunnerUK wrote:
[quote]rds63799 wrote:
well it sounds to me like the pain is coming from having poor control of your scapula, so I would say that scapula stability is the name of the game for you. I would think that the usual shoulder health stuff, ie strengthening mid/lower traps and serratus, would probably work. So something like:
-YTWLIs (less is more with weight for these, do your reps very slow and controlled. If you’ve never done these before you will not enjoy them at all. Really try and feel the muscles around your shoulderblade working)
-prone trap raises (give these real, serious attention) I find these work really well with a resistance band. It might take you a few attempts to feel the sweet spot of the ROM that really works your mid/lower traps. Persevere, you’ll get it. I find the actual ROM that hits the part you want to hit is only like ten inches or so.
-scap push ups (nice and slow reps, very controlled) - these might hurt, if they do then we’ll think of something else
-band pull aparts - do about ten million of these.
the bad news is you may have to drop pressing for a while.
Also, get a lacrosse ball and get it up into your shoulder. Put it between you and a wall and really try and work it in deep. Try it with your hand behind your back. That’ll make you scapula stick out and’ll let you get in at some of the muscles underneath. Be warned, that is really going to hurt. The relief is pretty much immediate though.
I hope that helps, let me know how it goes.[/quote]
Thanks for your help, I really appreciate it!! I’ll get going on these immediately, would you do any release/stretching for Pec minor??
Thanks again.[/quote]
it’s my pleasure man. I should probably point out I’m not a physio, just a very injury prone dude so if your physio tells you to do something different to what I’ve said then definitely do what the physio tells you!
Pec minor stretching certainly couldn’t hurt, but to be honest I’ve never really noticed any benefit from any stretches I’ve ever done ever. I find activation work/strengthening does a million times more good so I would spend my time doing that if I were you.
Case in point: I used to do a TON of stretching and foam rolling before a workout, then I’d do some activation stuff and get lifting. I decided to try doing just the activation stuff without the stretching or foam rolling and there was ZERO difference in terms of how I felt during my workout and my mobility. Other people’s experiences may vary but I think ten minutes of activation work is better than two hours of stretching.
One thing that I definitely noticed the benefit of was ART. You should try and find someone in your area that does that. It’s horrible while you’re getting it done, and it sucks for a day or two after but it really does leave you feeling better once the short term unpleasantness wears off.
[/quote]
it’s my pleasure man. I should probably point out I’m not a physio, just a very injury prone dude so if your physio tells you to do something different to what I’ve said then definitely do what the physio tells you!
Pec minor stretching certainly couldn’t hurt, but to be honest I’ve never really noticed any benefit from any stretches I’ve ever done ever. I find activation work/strengthening does a million times more good so I would spend my time doing that if I were you.
Case in point: I used to do a TON of stretching and foam rolling before a workout, then I’d do some activation stuff and get lifting. I decided to try doing just the activation stuff without the stretching or foam rolling and there was ZERO difference in terms of how I felt during my workout and my mobility. Other people’s experiences may vary but I think ten minutes of activation work is better than two hours of stretching.
One thing that I definitely noticed the benefit of was ART. You should try and find someone in your area that does that. It’s horrible while you’re getting it done, and it sucks for a day or two after but it really does leave you feeling better once the short term unpleasantness wears off.[/quote]
The physio I’ve been sent to isn’t bothered about getting me back training. He said as long as I can eat, sleep and wash without pain that’s his job done!!!
So again I really thank you for taking the time to offer me some advice.
[quote]RunnerUK wrote:
The physio I’ve been sent to isn’t bothered about getting me back training. He said as long as I can eat, sleep and wash without pain that’s his job done!!!
So again I really thank you for taking the time to offer me some advice.
[/quote]
aha! NHS physio was it? I have had some awful experiences with NHS physios. Don’t get me wrong, I am a HUGE believer in the NHS, it’s saved my life in the past, but the physios are no good for sports injuries. They just want to get you pain free, and they don’t care about your ambition to get a 200k bench or whatever.
They do a lot of good for helping the general public; doing things like rehabbing stroke victims, people who have been in accidents etc, but for sports injuries for people who don’t make a living from sports they are no use.
Find yourself a good sports therapist. They’re physios that specialise in athletes. They’re private so they don’t come cheap, but when you find a good one they’re worth their weight in gold.
I’d give you the number for mine but he’s based in Glasgow so it might not be any use to you…
[quote]rds63799 wrote:
[quote]RunnerUK wrote:
The physio I’ve been sent to isn’t bothered about getting me back training. He said as long as I can eat, sleep and wash without pain that’s his job done!!!
So again I really thank you for taking the time to offer me some advice.
[/quote]
aha! NHS physio was it? I have had some awful experiences with NHS physios. Don’t get me wrong, I am a HUGE believer in the NHS, it’s saved my life in the past, but the physios are no good for sports injuries. They just want to get you pain free, and they don’t care about your ambition to get a 200k bench or whatever.
They do a lot of good for helping the general public; doing things like rehabbing stroke victims, people who have been in accidents etc, but for sports injuries for people who don’t make a living from sports they are no use.
Find yourself a good sports therapist. They’re physios that specialise in athletes. They’re private so they don’t come cheap, but when you find a good one they’re worth their weight in gold.
I’d give you the number for mine but he’s based in Glasgow so it might not be any use to you…[/quote]
Your dead right mate, NHS great organisation, but when it come to sport injuries - useless!!! I’m based in Liverpool, so it would be some journey! I’ll find a sports physio with a bit of luck. Again mate thanks so much for your help.
no worries man, let me know how you get on
[quote]rds63799 wrote:
no worries man, let me know how you get on[/quote]
Will do mate.