Need some serious help guys. I’m currently deployed and have seen a doctor about half a dozen times but there is nothing he can do until I get back to the states and see a specialist.
Here is a quick run-down. Injured right shoulder over a year ago, believe it was due to a muscular imbalance with the combination of too much pressing movements. Stop exercises that aggravated it which was any kind of shoulder press or bench press. Then after a period of a few months I was slowly able to work my self back into doing pushups then DB Bench.
But after about 2 months the problem came back again and worse, and ultimatly ended up affecting my other shoulder as well.
I completly stopped lifting as I could not really do anything anymore, everything agravated it! I’m going on 4 months of no lifting now and the imbalance is getting worse and now my right shoulder is considerably lower. I’ve been doing basic stretching, rotator cuff exercises, postural exercises, and as much back and upper back movements with bands that pain allows.
Left and right shoulder have pain to the front (anterior shoulder pain)
Clicking, popping, and catching in both shoulders
Right shoulder seems to pop at the ac joint when I do certain movements.
Right shoulder feels unstable and is more severe pain wise.
I can pinpoint my left shoulder pain more easlily (front shoulder/where bicep connects) while right is aching exept when I use it.
I know most of you are going to say “go see a doctor” but I already have an there is nothing they can do until I return to the states. Any help is appreciated
Thankyou in advance, here is a few pics where you can really see what I am talking about.
One problem I can see right now is that your right pec minor is short. This is what is pulling your shoulder down. (Google it and look at images. Seem familiar? It is usually more obvious on the right because the lungs are different sizes.) I suspect that your training program is unbalanced in favor of a lot of pressing. Really common. Basically everything in the back of your body (rhomboids, lower traps, serratus) creates a stable base for pressing. If these are weak, then you are trying to push a car while on rollerskates. Getting stronger at pushing just means you will be able to injure yourself more completely later. Let pain be your guide because you are on the verge of probably serious and permanent injuries. And by permanent I mean you get to roll out of bed every morning an figure out how to tie your shoes, forever. Without the proper stabilization a (anterior) shoulder dislocation is a real possibility and you heading down a well trodden path of chronic shoulder problems, at best.
What to do? You could do a bunch of wall slides (facing the wall and away) as well as other pec mobs, but the real issue you need to find a GOOD trainer and take the 4-6 months of time to fix it. You’ll end up with a really solid back out of it and a lifetime of benefit. This means finding someone who has a proven track record of coaching various athletes (like one of the T-Nation authors) and has the education to back it up. Yes it will cost you.
Rant: Lifting well is not easy. It is t is very technical and hard though most people can suck at it and get stronger. The popular notion that it is for meatheads with too many hormones contradicts the fact that serious lifters are extremely competent athletes. Once things get out of whack in training, poor form or imbalances plus a good work ethic mean serious injury. Done right, it is a very safe sport though. You will not figure this out on your own and vet your sources carefully. Some one who says “No pain no gain” means the speaker has never seen a serious injury and is too stupid to listen to any further.
No Bro Science for you any more… You have a real problem that requires a real fix.