T Nation

I Hate My Shoulder

I take that back as I do not hate my shoulder, I just hate the pain in it, and the doctors who told me not to lift for a few weeks. So the question is, what do I do now. I am thinking that I will do a leg day once a week, but how should I spend the rest of my time.

I was thinking that perhaps I should take these next few weeks and try and do some cardio and who knows maybe try and add some abs in to what used to be a decent power-lifting program. Any ideas will be appreciated.
Zach

Work any part of the body that does not cause pain to the affected part. If there is a range of motion you can work the shoulder in, do that. Work the other shoulder, do isolation work on the affected arm. If you can work the core and lower body, do that.

Stu

I second Stu.

Depending on how injured your shoulder is I would keep it simple and do deadlifts and squats. Again, depending on how injured your shoulder is.

It really depends on what the underlying causes are for the shoulder pain. Read some of the great articles on this site on shoulder health. Take your doctors advice, then come back and use smart training to bring your shoulder back up to health.

Deadlifts with a (presumably) weak shoulder? Sounds like not a good idea. Sure your legs and back may lift the weight but whats supporting it? Arms. What are those connected to the body with? Shoulders. Like Zagman said you should read Shoulder Savers Part I and so on (forgot how many there are) and try and self diagnose which planes of movements cause pain and which don’t.

Try and figure out in an educated way, not guess and check, whats causing the pain. Going to a specialist for a consult once you have an idea what it may be isn’t a bad idea either if you have a history of shoulder pain and not just an injury. Don’t let them talk you into anything crazy or expensive just ask their opinion. They know their stuff but first and foremost they’re trying to make money.

8 Weeks to Monster Shoulders
by Alwyn Cosgrove and Chad Waterbury

It comes in 2 parts, 1 is treatment for shoulder problems, and part 2 is building all around shoulder strength.


First section addresses, 2nd section works on the foundation.

You won’t immediately feel better, it’ll be tough, and this workout requires you fill your passion bucket til it overflows. Then suck it up and struggle through rehabbing.

If and after you complete this I recommend you work on moves that do not cause you pain and also I have found that shrugs, BB front and back, and various other types helped build more support. Feel free to message me if you have any other questions relating to your shoulder issue. Maybe I can give you some personal input.

Enjoy.

[quote]Skrussian wrote:
Deadlifts with a (presumably) weak shoulder? Sounds like not a good idea. Sure your legs and back may lift the weight but whats supporting it? Arms. What are those connected to the body with? Shoulders. Like Zagman said you should read Shoulder Savers Part I and so on (forgot how many there are) and try and self diagnose which planes of movements cause pain and which don’t.

Try and figure out in an educated way, not guess and check, whats causing the pain. Going to a specialist for a consult once you have an idea what it may be isn’t a bad idea either if you have a history of shoulder pain and not just an injury. Don’t let them talk you into anything crazy or expensive just ask their opinion. They know their stuff but first and foremost they’re trying to make money.[/quote]

Yeah, I agree. That’s why I stated “depending on how injured your shoulder is”. We don’t know exactly how injured the shoulder is. My shoulder is “injured” right now. I’m still doing deadlifts, front squats, military, bench, everything. Perhaps I’m not as injured as the OP.