F'ING SHoulder!

[jmikeskin]

Today my shouder I felt fine my entire workout but when i was done i could barely raise my arm, after 800mgs ibprofenthe excrciating pain is gone but it's still hurting..even while i type this.

SUGGESTIONS??????????: I'm coming off a week break from training so i don't really want to take more time off, anythoughts on how to train through and injury that you can't feel why you train???

[Buffboy5150]

Today my shouder I felt fine my entire workout but when i was done i could barely raise my arm, after 800mgs ibprofenthe excrciating pain is gone but it's still hurting..even while i type this.

SUGGESTIONS??????????: I'm coming off a week break from training so i don't really want to take more time off, anythoughts on how to train through and injury that you can't feel why you train???

What bodypart were you training?

What exercises did you do?

Any pain during exercise?

Have you had this before?

You need to be icing your shoulder bro. 20 minutes on and one hour off..repeat at least 5 times per day
OR Ice massage...I've posted how to do this in many places, but if you need I'll write it again.

Don't take ibuprofen so you can train. Your gonna fuck it up worse. You need to rest it. IMO, if you can't raise your arm you have a rotator cuff tear and/or structural problem within the shoulder.

Give us some more info and we'll move along.

Hope this helps.
BIG B

[jmikeskin]

I trained shoulders and triceps i actually had no pain while working out at all. I did side laterals, dumbbell press, front raises, cable side raises for shoulders 12 sets total and tris i did one-arm pressdowns, lying extensions, machine dips, and kickbacks...i had a little pain in the shoulder while doing the dips but i lightened the weight and shortened the ROM so i didn't stretch the delt.

I took the ibuprofen after i got home so i could take away some of the pain i was feeling after...i did ice it a little then took a hot shower...is heat bad???..i always felt like heat helped me get blood in the muscle and warm the joint!! Yes, i would like to know what and ice massage is.

I was going to lighten up most of my upper body training for a while stick to a 12-15 rep range get a good pump and try supersetting some stuff so i don't use as heavy a weight. sound good?

[Buffboy5150]

When I started school I had bilateral impingement in my shoulders. I was having parathesia(tingling) in both hands. It took about 3 months of stretching my internal rotators(pecs and lats) and strengthening/shortening my external rotators(teres minor, infraspinatus, subscapularis). I've been fine ever since.

Stand in front of a full length mirror without a shirt. Close your eyes, relax, and stand still for a half minute. Now open your eyes, BUT DON'T MOVE YOUR BODY. Look at your hands. Does the dorsal(back) of your hand face the mirror? Or does your thumb face the mirror?

If the back of your hands point forward that means you have shortened internal rotators. Very common. I think of the huge guy that only trains chest and his knuckles drag the ground.

Perform the external rotator exercises from the links Big Mike posted above. Do them 3 x week and do them at the end of your workout. Always give your upper body a days rest after doing these exercises as the external rotators are very small and damage easily.

Also stretch the living hell out of your pecs. Hold the stretch for at least one minute and do it 3 x day. Lay off front delt raises and upright rows as these two exercises internally rotate the shoulder and aggravate impingements.

If your diligent with the exercises and stretches you should be fine within 8-12 weeks. Then you can do the exercises as a maintenance routine once a week after your normal shoulder workout. But never stop stretching the pecs as you will still have the tendency towards shortened pecs.

[Buffboy5150]

http://familydoctor.org/online/famdocen/home/healthy/physical/injuries/265.html

http://www.bodyresults.com/E2RotatorCuff.asp

http://www.youtube.com/watch?v=cPgEmJdDQzg

http://www.bubearcats.com/strength/rota.pdf

http://www.orthoassociates.com/shoulder1.htm

[GeorgeForemanRules]

Today my shouder I felt fine my entire workout but when i was done i could barely raise my arm, after 800mgs ibprofenthe excrciating pain is gone but it's still hurting..even while i type this.

SUGGESTIONS??????????: I'm coming off a week break from training so i don't really want to take more time off, anythoughts on how to train through and injury that you can't feel why you train???

Option 1. Take time off, have a sports doctor check it out.

Option 2. Don't do option one and damage it more every workout.

[Buffboy5150]

The above posts should help. The exercises are great.

Buy Cryocups or make them...freeze water in dixie cups...tear off most of the paper...massage area with ice in a circular motion until ice melts(3-5 minutes)...repeat at least 3 times per day

Injury causes inflammation (dead cells, stagnation etc)

heat opens the blood vessels and sends more fluid into the area thus increasing inflammation(vasodilation)

20 minutes of ice or ice massage causes vasoconstriction thus removing dead cells from the area...30 minutes after ice is removed the body has sent new blood into the area providing nutrients to heal the tissues

If you want to heat do this...ice 20 minutes or ice massge followed by 20 minutes of heat( dry, moist, or wet), followed by 20 minutes of ice

Ibuprofen actually increases inflammation, this happens biochemically through a negative feedback loop (don't remember the scientific mumbo jumbo)

Ice is the the most effective and safest pain reliever you can use

Dips place a tremendous amount of stress on the rotator cuff and shoulder labrum. I would not be doing this exercise on a bad shoulder. You will only cause more damage.


Looking at your shoulder routine above I see that you performed no exercises for the rotator cuff muscles or posterior delt. This is a typical mistake alot of BBer's make. This causes an imbalance on the shoulder. Lay off front delt work for awhile and concentrate on the above exercises for the rotator cuff and posterior delts.

SOrry this is so haywire. I'm in a hurry.

Hope this helps and post any more questions you may have.

Good luck.
Big B

[jmikeskin]

Hey thanks for your suggestions man...didn't know ibprofen increased the inflamation, i just thought it impaired muscle recovery ether way not good when you take a step back and look at it...i'll definatly get some of the rotator exercises in my routine...i do train the rear delts, i just do it on my back day usually.

Seems like you think i could still train just take it light for a few weeks?
Again thanks for your help! I trained back today went lighter than normal and didn't have any pain.

[GeorgeForemanRules]

Hey thanks for your suggestions man...didn't know ibprofen increased the inflamation, i just thought it impaired muscle recovery ether way not good when you take a step back and look at it...i'll definatly get some of the rotator exercises in my routine...i do train the rear delts, i just do it on my back day usually.

Seems like you think i could still train just take it light for a few weeks?
Again thanks for your help! I trained back today went lighter than normal and didn't have any pain.

Wow

Epic denial of a horrible injury.

[jmikeskin]

Wow

Epic denial of a horrible injury.

Do to other posts i have read from you this doesn't surprise me. But your opinion holds no value for me i have found that you get your kicks by being a dick and that’s fine. I have a "possible" rotator injury and maybe i got nothing and just pinched a nerve bad the other day as this has happened in the past. But, thanks for your amazing insight because i couldn't go without your extensive training knowledge

You are the reason i don't waste my time on forums.

[jmikeskin]

buffboy, hey thanks for your helpful insight i'll probably have my doc set up and mri to see what we are looking at as far as seriousness level. As i said after i iced my shoulder the first night i was fine the nest day i took a day off before training back on saturday night and my shoulder gave me not problems obviously i went lighter but i would rather get some stimulation. My sholder has flared up before but usually it last about 20 min and if i massage/stretch it will go away. But that only happened twice. Any other thoughts bro? If not i'll just keep you posted on progress.

[Buffboy5150]

buffboy, hey thanks for your helpful insight i'll probably have my doc set up and mri to see what we are looking at as far as seriousness level. As i said after i iced my shoulder the first night i was fine the nest day i took a day off before training back on saturday night and my shoulder gave me not problems obviously i went lighter but i would rather get some stimulation. My sholder has flared up before but usually it last about 20 min and if i massage/stretch it will go away. But that only happened twice. Any other thoughts bro? If not i'll just keep you posted on progress.

Don't mind Foreman Bro. He's just blunt and straight to the point. His advice is actually very good. Take a break and go to a sports med doc and get some tests done. You only get one body, so take care of it.

Sounds like you have a chronic problem that is flared up by lifting. Could be a structural problem, soft tissue, or both. An MRI is a great test to have done and will shed alot of light on the issue. The reality is that your doc is going to make you jump through some hoops before ordering an MRI. Remember this isn't health care, its sick care here in the US. They are in the business of making money. Physical therapy, cortisone shots, and pills cost the insurance company much less than an MRI.

By the way, what is your age?

Big B

[jmikeskin]

Cool man, my doctor is actually really cool i can probably get him to go straight to the point. I'm also meeting with my trainer today so we can kinda figure out whats gonna be best for me.

I'm a youngin man, just 21. I have been training for 7 years bodybuilding for 5. I did my first show at 17 and did two shows this past summer. MD actually sponsered one of the shows so my pics are on the site. Just giving you my background i guess lol.

[Buffboy5150]

Cool man, my doctor is actually really cool i can probably get him to go straight to the point. I'm also meeting with my trainer today so we can kinda figure out whats gonna be best for me.

I'm a youngin man, just 21. I have been training for 7 years bodybuilding for 5. I did my first show at 17 and did two shows this past summer. MD actually sponsered one of the shows so my pics are on the site. Just giving you my background i guess lol.

Awesome Bro! Way to young to fuck around with this. Get it checked out, FO SHO!

Let me know if I can do anything at all.
BiG B

[jmikeskin]

Been awhile, forgot to post an update...i ended up getting an MRI done and there were no tears of anything, i thought after talking to my doc and my chiropractor that i might have some tendonitis(SP) but nothing showed up...just phatom pain i guess... but i took some time off shoulder training and lightened up my chest and back training a little to try to further reduce the strain...so i'm gradually working into heavier wieghts but my shoulder and chest training is between 12-15 reps and so far so good no pain and i still seem to be growing.

Thanks for your advice Buffboy i'm warming up with rotator work before chest and shoulder days now as well.