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Preventing serious shoulder injury - Apr. 9 2008 20:24:55
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Batman
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Joined: Dec. 27 2007
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For the last 2-3 days I've had a dull ache in my left shoulder/trap area - would you consider this to be an injury? Either way I'm worried that it could turn into a serious injury as this does happen now and again - the last time when I was doing some wide dips.
Is there anything I can do prehab-wise to make sure my shoulder stays healthy and doesn't pick up further injuries. Obviously I will take it easy on the weight side but are there any light exercises I can do to prevent this happening in the future.
Also when could I do them? Would it need to be before an upper body training session (I train 4x a week, 2 upper, 2 lower) or would I be able to do this on a lower or off day as I would prefer this.
Thanks for any advice.
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RE: Preventing serious shoulder injury - Apr. 9 2008 23:09:19
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Shicky
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From: Belfast, Northern Ireland
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Best thing is probably to make sure you do some RC exercises. Need to factor these in myself but im so bloody busy all the time at the moment :(
By RC i mean Rotator Cuff, tonnes of stuff on the net about it
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RE: Preventing serious shoulder injury - Apr. 10 2008 19:38:49
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drewsky
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From: Healthy Action Nutriton Consultancy
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First off, rest it for a bit.
I don;t know what's wrong but lets say you have some form of basic instability or weakness
You will want to look at rotator cuff exercises as above it's very important.
ALSO very important but never mentioned are the lower trap and serratus function google exercises for these including serratus pushups and pull ups, lower trap wall pulls etc.
Strength, activation and control are all needed so you'll end up doing a range of exercises for a bit but later when the shoulder is more healthy then you can cut back on these.
Concentrate on it for a bit and your bench press numbers will thank you.
< Message edited by drewsky -- Apr. 10 2008 19:41:37 >
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RE: Preventing serious shoulder injury - Apr. 10 2008 19:47:11
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JohnOvManchester
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My shoulder injury was probably caused by me neglecting my shoulder work.
They were a weak body part especially in comparison to others.
Once I upped the work load with more exercises from differant angles and gave them there own day, my aches and pains have virtually disappeared!!!
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RE: Preventing serious shoulder injury - Apr. 12 2008 11:12:33
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Batman
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quote:
ORIGINAL: drewsky
First off, rest it for a bit.
I don;t know what's wrong but lets say you have some form of basic instability or weakness
You will want to look at rotator cuff exercises as above it's very important.
ALSO very important but never mentioned are the lower trap and serratus function google exercises for these including serratus pushups and pull ups, lower trap wall pulls etc.
Strength, activation and control are all needed so you'll end up doing a range of exercises for a bit but later when the shoulder is more healthy then you can cut back on these.
Concentrate on it for a bit and your bench press numbers will thank you.
Cheers mate, I've been doing the exercises in the link I posted above and my shoulder does feel a bit better already. I'm going to keep doing these on off days. It 'clicks' though when rotating it to certain angles so I'm keeping the weight light and doing higher reps for now.
I've found this link http://www.t-nation.com/readTopic.do?id=1426252 which talks about serratus exercises so I'll take these into consideration. I'm definitely doing to start doing some overhead shrugs and pushups as it says this will help.
quote:
ORIGINAL: JohnOvManchester
My shoulder injury was probably caused by me neglecting my shoulder work.
They were a weak body part especially in comparison to others.
Once I upped the work load with more exercises from differant angles and gave them there own day, my aches and pains have virtually disappeared!!!
I think that's what the RC exercises are effectively doing - hitting the shoulders from different angles to strengthen different parts. I've been only doing pressing movements to strengthen them so this is probably why it's caused a problem. I would give them a day on their own but it's not feasible the way I train so I'm doing them on off days with light weights.
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