T Nation

Longterm Shoulder Pain


#1

So i started lifting about a year ago and very soon after i began i hurt my shoulder. I have visited two osteopaths, both of which gave me two different diagnosis.

To cut a long story short my pain releif from all of this expensive treatment was short lived. The second guy
said that i have no real injury and that it was all down to muscle tightness.

Is there anybody on here with a similar experience who has trained with pain for a long time? I have full Rom and no loss of strength either.

Thanks


#2

The pain also starts to die away the next day after lifting.


#3

welcome to the world of lifting weights. You’d struggle to find anyone who’s put time in under the bar who hasn’t battled some sort of long term shoulder pain.

Start paying a lot more attention to your shoulder health in general. Warm up properly, pick exercises that don’t hurt, and do prehab/rehab movements before/after training.


#4

Ok Thanks yogi.


#5

I’m not sure what type of pain you are referring to so am guessing it is a typical tendon impingement associated with push work, e.g. benching, dips, etc, or maybe just poor technique/bad luck on a lift. If so, some form of myofascial release can work wonders in a relatively short period. I speak from experience as I’ve suffered this in both shoulders at different times over the last 5 years, and am currently recovering from what has been the longest bout yet. I generally find this treatment, e.g. ART, corrects the underlying issue, however, more traditional physio treatments like ultrasound also work well in conjunction by targeting the inflamed tendon itself. Finally, more long term, I genuinely believe you need to consider working on reducing inflammation in the body through proper diet. I personally believe this is vital for older lifters.

It goes without saying that doing things that avoid the problem in the first place is of paramount importance. I messed up my recovery somewhat by trying to ‘train around’ the problem and never fully allowing it to recover. When I pinched the tendon doing work on the heavy bag 2 months ago I predicted 10 days max recovery. This was a naïve estimate. Age, as well as lack of a proper recovery plan, has prolonged the episode and totally wrecked my martial arts hobby. Suffice to say if I could wind back the clock I would have handled things differently and would actually be in a training session now instead of typing this message. Good luck with sorting the shoulder out.


#6

[quote]JamesBrawn007 wrote:
I’m not sure what type of pain you are referring to so am guessing it is a typical tendon impingement associated with push work, e.g. benching, dips, etc, or maybe just poor technique/bad luck on a lift. If so, some form of myofascial release can work wonders in a relatively short period. I speak from experience as I’ve suffered this in both shoulders at different times over the last 5 years, and am currently recovering from what has been the longest bout yet. I generally find this treatment, e.g. ART, corrects the underlying issue, however, more traditional physio treatments like ultrasound also work well in conjunction by targeting the inflamed tendon itself. Finally, more long term, I genuinely believe you need to consider working on reducing inflammation in the body through proper diet. I personally believe this is vital for older lifters.

It goes without saying that doing things that avoid the problem in the first place is of paramount importance. I messed up my recovery somewhat by trying to ‘train around’ the problem and never fully allowing it to recover. When I pinched the tendon doing work on the heavy bag 2 months ago I predicted 10 days max recovery. This was a naïve estimate. Age, as well as lack of a proper recovery plan, has prolonged the episode and totally wrecked my martial arts hobby. Suffice to say if I could wind back the clock I would have handled things differently and would actually be in a training session now instead of typing this message. Good luck with sorting the shoulder out.[/quote]

Well i had some ultrasound and accupuncture and it worked for a while but the shoulder was very easy to upset. The second guy i saw did some massage and again it helped but only in the short term.

The pain is deep in shoulder blade right now but it moves around, comes and goes. God knows what i can do. I can’t afford more treatment so im screwed on that front. Its tough man :frowning: just hope i can keep training.


#7

Could you give as much information as possible, since with the information you have given us it’s hard to say what the problem could be. Please post your trainings scheme, so i can see if there might be a problem there.


#8

[quote]Odin338 wrote:
Could you give as much information as possible, since with the information you have given us it’s hard to say what the problem could be. Please post your trainings scheme, so i can see if there might be a problem there.[/quote]

Well I injured myself doing something too heavy and the shoulder hasn’t been the same again. The first osteopath I visited said I had sprained my caracoclavicular lligament. After failing to resolve my pain with his services I visited another guy who said I haven’t sprained anything. He found some other issues such as a rib that wasn’t moving properly and loosened various muscles for me. Again, only temporary relief.

So I don’t really know what to do now and it would appear that neither do these so called “professional” sports injury therapists. I have tried the doctor but they find any execuse not to help you in my country. I have full Rom and strength still so they say I’m fine

I tried to start doing this three days a week but the increased volume has shatterd my strength. Either that or the 3100 cals I’m eating isn’t enough to gain strength on it.


#9

Well, diagnosing a problem like this is very hard for sports injury therapists, because it could just be a symptom of a bigger problem, or it could just be the full problem itself. If you hurt your shoulder like that during exercise, i am afraid it could be a tear in your labrum, however i can’t say for sure, so all i can say is go back to a physical therapist which is specialised in shoulder injuries.


#10

[quote]Odin338 wrote:
Well, diagnosing a problem like this is very hard for sports injury therapists, because it could just be a symptom of a bigger problem, or it could just be the full problem itself. If you hurt your shoulder like that during exercise, i am afraid it could be a tear in your labrum, however i can’t say for sure, so all i can say is go back to a physical therapist which is specialised in shoulder injuries.

[/quote]

What baffles me the most is that the last guy I saw said my mobility and over all shoulder health was excellent. Is it possible to experience pain and yet still have a very healthy shoulder? That is a concept I’m struggling to wrap my head around.


#11

Well for every problem there is a reason. My father has a pinched nerve in his spine and he can feel the pain in his leg too, so i guess it could be possible, but i don’t think you have a pinched nerve, and even then there must be a problem causing a nerve to be pinched. Do you remember what the second guy said about tight muscles and which once were tight?


#12

[quote]Odin338 wrote:
Well for every problem there is a reason. My father has a pinched nerve in his spine and he can feel the pain in his leg too, so i guess it could be possible, but i don’t think you have a pinched nerve, and even then there must be a problem causing a nerve to be pinched. Do you remember what the second guy said about tight muscles and which once were tight?[/quote]

He said the lats, neck, traps and pecs were tight. He also said my ribs wernt moving prop erly. He put my arm across me whilst lying on my back which gave off that crack you here off joints sometimes. The pain went mainly for a bit but it came back to a lesser degree. Rather than feeling it the original spot on the front of my shoulder the pain seems to have manifested itself in the shoulder blade now.


#13

Most people mistreat there body at one time while they’re young and live with the result the rest of their life. I have a knee pain short of an MRI has no damage that anybody can see. I’ve have a surgically repaired shoulder that used to pop out once a month that I’ve never really had pain in and if popping out wasn’t a problem could’ve progressed nicely. I say that to say sometimes you may just have something for almost no reason.

If I’m careful, my routine is correct, sit properly, sleep on my back a full night, and put my weight on the perfectly aligned spot on my foot when going up steps my knee will be almost fine. It looks like that’s what your shoulder is for you. I suggest you rework any programs around carefully strengthening while not overworking your shoulder and start looking at your posture for various activities throughout the day. If you have to a little bit of ice/heat/ every now and then Ibuprofen. That should minimize any pain and if your lucky maybe you’ll get rid of it.

Also look into inflammatory diet it can be a huge help


#14

[quote]Airtruth wrote:
Most people mistreat there body at one time while they’re young and live with the result the rest of their life. I have a knee pain short of an MRI has no damage that anybody can see. I’ve have a surgically repaired shoulder that used to pop out once a month that I’ve never really had pain in and if popping out wasn’t a problem could’ve progressed nicely. I say that to say sometimes you may just have something for almost no reason.

If I’m careful, my routine is correct, sit properly, sleep on my back a full night, and put my weight on the perfectly aligned spot on my foot when going up steps my knee will be almost fine. It looks like that’s what your shoulder is for you. I suggest you rework any programs around carefully strengthening while not overworking your shoulder and start looking at your posture for various activities throughout the day. If you have to a little bit of ice/heat/ every now and then Ibuprofen. That should minimize any pain and if your lucky maybe you’ll get rid of it.

Also look into inflammatory diet it can be a huge help[/quote]

Thank you mate.


#15

[quote]dimebag87 wrote:

He said the lats, neck, traps and pecs were tight. He also said my ribs wernt moving prop erly. He put my arm across me whilst lying on my back which gave off that crack you here off joints sometimes. The pain went mainly for a bit but it came back to a lesser degree. Rather than feeling it the original spot on the front of my shoulder the pain seems to have manifested itself in the shoulder blade now.[/quote]

I hope you have been stretching and preferably also foam rolling those muscles.

Could you internally rotate your arm behind your back, and try to touch the lower part of the trapezius as high as possible with your thumb, and see if there is any winging of the scapula going on?


#16

[quote]Odin338 wrote:

[quote]dimebag87 wrote:

He said the lats, neck, traps and pecs were tight. He also said my ribs wernt moving prop erly. He put my arm across me whilst lying on my back which gave off that crack you here off joints sometimes. The pain went mainly for a bit but it came back to a lesser degree. Rather than feeling it the original spot on the front of my shoulder the pain seems to have manifested itself in the shoulder blade now.[/quote]

I hope you have been stretching and preferably also foam rolling those muscles.

Could you internally rotate your arm behind your back, and try to touch the lower part of the trapezius as high as possible with your thumb, and see if there is any winging of the scapula going on?
[/quote]

I was told everything was fine. The osteopath said that my shoulder health and posture are fine. So on the face of it nothing seems to be wrong with me.


#17

If the neck, pecs, traps and lats are tight, i honestly doubt that your posture can be healthy. I don’t believe that a pain or complaint can’t have a cause.


#18

I used to have quite a bit of pain in my shoulders from doing some 5-6 CrossFit sessions per week. I’ve been using the shoulder prep/rehab system from Crossover Symmetry for a while now and my shoulders are now basically pain free. Maybe worth looking into. It’s rather expensive, but I think there are cheaper alternatives.


#19

[quote]sebbesen wrote:
I used to have quite a bit of pain in my shoulders from doing some 5-6 CrossFit sessions per week. I’ve been using the shoulder prep/rehab system from Crossover Symmetry for a while now and my shoulders are now basically pain free. Maybe worth looking into. It’s rather expensive, but I think there are cheaper alternatives.[/quote]

I used to have shoulder issues as well when I was doing too much. When I eased my routine, started doing some mobility work and L-Flys it went away.