I tweaked for my left shoulder 2 weeks ago (Workout was based around Bench Press & Pull-Ups).
I have a feeling I did something during pull-ups vs the actual bench press but I’m unsure. My left shoulder has been a bit tender since that workout, but I just gave it some rest. Thought it was just a tweak.
Yesterday I tried to OHP. I was warming up with the barbell and everything felt fine. My warmups usually go 95x6, 115x5, 135x3, then move onto work sets. 95lbs hurt my left shoulder TREMENDOUSLY. I couldn’t even get to 3 reps and I decided to stop and call it a day. Since I’ve started lifting I’ve never felt pain in my shoulders at all. Yesterday was the first time in my life.
I can do squats (back/front), deadlifts(and all variations), and I can row without any pain. But doing any sort of press (even push ups) and chin-ups hurts TOO MUCH.
I looked online and did a few of those tests and based on those tests it seems that I have a shoulder impingement. I am more of an “overhead athlete” and overall my mobility is fine, but I think my lats are a bit tight compared to everything else. My right arm can raise (like a front raise) to the side of my ear without my ribs flaring. My left arm can only raise until neck height until I have really bad pain in my shoulder.
I don’t know if it’s a frozen shoulder or impingement. It hurts even when I try to reach back to my wallet.
The Hawkins test - I did this and my right arm can reach across and elbow can go up high with no pain at all. My left arm however hurts to reach across and can barely raise it 2 inches before it starts hurting like hell!
BASED ON THIS. My plan is to do a shit ton of mobility work for my lats, triceps, shoulders, pecs, traps and really hammer my range of motion.
WHAT CAN I DO TO WORK AROUND MY INJURY?
My right shoulder feels just fine though. Should I just do a lot of front/side/rear raises, tricep push downs, to keep the triceps and shoulders somewhat strong? Should I do one hand DB Presses for my right arm and just do the other stuff for my left arm until its healed up?
I have no problem putting all my focus towards back squats, front squats, deadlifts, and rows for the time being.
This is my first BIG injury, so I’m a bit lost on how to work around it.
Any advice would be appreciated fellas!