T Nation

Shoulder Pain with Certain Exercises

Some advice would be massively appreciated please.

Approximately a year ago I started to get pain running from the top of my shoulder running down in to my arm when decline benching or dipping. The pain seemed to be focussed in a line between the front and middle delts.

When I stopped these exercises the trouble cleared up until about August this year when I started to get the pain when flat benching. I decided to take a couple of months off from training to see if the rest would solve the problem.

Three months later and I went for my first workout since then and the trouble flared up as soon as I lowered an empty olympic bar to start my warm up. The next step for me is to go and get checked out by my doctor and then get referred to a consultant (with a probable 12 month waiting list being the UK N.H.S)

My question is around what training I will be able to do to try and keep my sanity in that period to get back into the gym. The pain only occurs when doing chest pressing movements and overhead movements seem fine. The last thing I want now is for it degenerate further so that those movements are also causing me trouble.

I was looking at a recent article on complexes and am wondering how effective they would be if carried out up to five times per week and what the end result would be from them for an extended period?

Also, are there any alternative exercises I can use for the chest which may not exacerbate the problem as all other body parts are fine to train (other than the normal joint issues that 30 years of soccer causes.)

Thanks in advance for any responses.

Merry Christmas

Si

It sounds to me like a rotator cuff issue. You have four muscles(supraspinatus, infraspinatus, teres minor and subscapularis) in your shoulder which basically keep your shoulder in its socket. Usually many lifters neglect these small muscles while really hitting the larger muscle groups around them pretty hard. This can sometimes lead to inflamation or tearing of these muscles which causes pain.

I would stay away from the bench press and maybe even overhead presses until you take care of the problem. You don’t want to mess around and permanently injure yourself. Assuming the issue is with the rotator cuff muscles, I would do the exercises necessary to build them back up.

Just do a search online for rotator cuff exercises and you will find some you can do with those big rubberbands as well as dumbells. I am in dental school and have a masters degree in anatomy, but I am in no way a specialist or a doctor, so definitely see your doctor. Just my 2cents

[quote]NemesisEnforcer wrote:
It sounds to me like a rotator cuff issue. You have four muscles(supraspinatus, infraspinatus, teres minor and subscapularis) in your shoulder which basically keep your shoulder in its socket. Usually many lifters neglect these small muscles while really hitting the larger muscle groups around them pretty hard. This can sometimes lead to inflamation or tearing of these muscles which causes pain.

I would stay away from the bench press and maybe even overhead presses until you take care of the problem. You don’t want to mess around and permanently injure yourself. Assuming the issue is with the rotator cuff muscles, I would do the exercises necessary to build them back up.

Just do a search online for rotator cuff exercises and you will find some you can do with those big rubberbands as well as dumbells. I am in dental school and have a masters degree in anatomy, but I am in no way a specialist or a doctor, so definitely see your doctor. Just my 2cents [/quote]

Thanks for the response, much appreciated

Pain from benching and dips is usually the AC joint. But, Overhead pressing usually doesn’t cause pain, have you ever separated your shoulder?

Here is a video with some of the shoulder rehab exercises. Check out the rest of his videos.

I just had a bankart (I believe that’s the name) surgery on Dec 9th where they reattached Labrum. It felt like my shoulder was going to dislocate when doing lat pulldown or like you said when doing dips. I also got alot of discomfort from cable flys.

I could Bench press OK and do other various lifts and this is what caused me to rethink about having the operation. Now that I’ve had it done I’m glad it’s over with and I’ll be able to get back into the gym in the next couple of weeks.

I have the Anaconda protocol all ready to go when I can start going balls to the wall.

Thank you for the video, that will really help me out.

Only advice I can give you TS is to get into an Ortho and find out what’s wrong. Don’t put off the surgery, I know it sucks but you’ll be glad you had it fixed afterward. You’re basically forced to take two steps backward before taking any further steps foward.

[quote]Ocelot82 wrote:
I just had a bankart (I believe that’s the name) surgery on Dec 9th where they reattached Labrum. It felt like my shoulder was going to dislocate when doing lat pulldown or like you said when doing dips. I also got alot of discomfort from cable flys.

I could Bench press OK and do other various lifts and this is what caused me to rethink about having the operation. Now that I’ve had it done I’m glad it’s over with and I’ll be able to get back into the gym in the next couple of weeks.

I have the Anaconda protocol all ready to go when I can start going balls to the wall.

Thank you for the video, that will really help me out.

Only advice I can give you TS is to get into an Ortho and find out what’s wrong. Don’t put off the surgery, I know it sucks but you’ll be glad you had it fixed afterward. You’re basically forced to take two steps backward before taking any further steps foward.[/quote]

Hey ocelot, I also had a bankhart repair, along with anterior capsular shift, and rotator interval closure. How long did they say you would be out of commission?

I don’t recommend jumping to surgery, it was a last resort for me. Don’t bench, dip, or do anything that hurts and rehab. Get an MRI, do physical therapy, get ART, but DO NOT jump straight to surgery. I rehabed for 6 months before, and 18 months after surgery.

Thanks all

Thinking about it I don’t seem to remember having the problem when using db’s rather than bb.

I will try a couple of sets tomorrow to confirm either way. The main issue I have with surgery etc is that I will be applying to emigrate to Australia in the next six months and don’t want that to scupper my chances when it comes to the medical.

At 37 I am not that interested in going particularly heavy but want to train for longevity etc hence the query about the complexes.

Will keep you informed

Si