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Helpful ReplyShoulder Pain

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pauld
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2015/03/03 22:35:28 (permalink)
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Shoulder Pain

If I do shoulder press or DB bench press I get a pain in my left shoulder. The pain is most intense on the ball of my shoulder on the outside. When my arm is fully outstretched the pain is felt the whole way down the outside of my arm.
I'm even finding it difficult to lift the weight onto the starting position to begin any of the 2 exercises I'm having issues with. 
 
I don't have any issues with any other exercises. Anyone got any ideas what this might be or how to fix it? I'm not going to be doing any pressing exercises for a while.
 
Cheers

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Dumbat
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Re: Shoulder Pain 2015/03/04 11:26:01 (permalink)☄ Helpfulby pauld 2015/03/04 12:50:30
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My first suspect would be a muscle imbalance.
I get similar symptoms , particularly the pain down the outside of my arm, due to rotator cuff issues along with an injury some years ago (including a detached Clavicle).
Back off on the heavy lifting and do some rehabilitation exercises.
Have  a look at the "Healthy Shoulders" exercises and rotator cuff strengthening along with some shoulder mobilisation stretches.  
 "Strong Healthy Shoulders"  John Paul Catanzaro, its a  PDF  (Search , the link isn`t working here) This is an excellent guide. 
 Also. 
http://orthoinfo.aaos.org/PDFs/Rehab_Shoulder_5.pdf
http://greatist.com/fitne...essey-fixing-shoulders
 
There lots of videos on youtube as well 
post edited by Dumbat - 2015/03/04 11:29:03

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pauld
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Re: Shoulder Pain 2015/03/04 11:37:33 (permalink)
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Thanks a lot for this information. I will give it a go tonight. This is the sort of stuff I need.
Would you do all these stretches and strengthening exercises in the one day?
 
When you said to back off the heavy lifting does this include all lifting or just shoulder and chest?
 
 
 
Thanks
post edited by pauld - 2015/03/04 11:53:23

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badman
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Re: Shoulder Pain 2015/03/04 12:29:30 (permalink)☄ Helpfulby pauld 2015/03/04 12:50:14
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Yeah sounds like rotator cuff.  I used to get a lot of problems (for years) but just by changing the way I press it went away, I now do rehab exercises too just as a preventative measure.  The main problems were pressing with elbows flared too wide, grip too wide (barbell) and relaxed back.
post edited by badman - 2015/03/04 12:31:07
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Dumbat
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Re: Shoulder Pain 2015/03/04 15:45:02 (permalink)
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pauld
Thanks a lot for this information. I will give it a go tonight. This is the sort of stuff I need.
Would you do all these stretches and strengthening exercises in the one day?
 
When you said to back off the heavy lifting does this include all lifting or just shoulder and chest?
 
 
 
Thanks





I would build up slowly and take notice of any pain. Warm up with light exercises then do the stretches then more of the exercises. and finish with more stretches.
Just do a few reps of each and build up over a couple of weeks.
Unfortunately there isnt a quick way to heal this kind of injury and it is easy to set things back by getting carried away with things.
I would cut all heavy lifting to start with, then go back to any pulling movements like Deadlifts once your shoulder shows signs of recovery.
I wouldn`t do any heavy pressing of any kind until the pain in your shoulder and arm have gone.
Then start light and progress back up to reasonable weights slowly. 
 

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Dumbat
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Re: Shoulder Pain 2015/03/04 15:46:08 (permalink)
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badman
Yeah sounds like rotator cuff.  I used to get a lot of problems (for years) but just by changing the way I press it went away, I now do rehab exercises too just as a preventative measure.  The main problems were pressing with elbows flared too wide, grip too wide (barbell) and relaxed back.




Good point. Most of these injuries are caused either by lifting too heavy too soon or bad form.

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pauld
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Re: Shoulder Pain 2015/03/04 21:42:51 (permalink)
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Thanks for the help folks. I will take your advice onboard and stick to it. Just need to buy some resistance bands now

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dirtyvest
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Re: Shoulder Pain 2015/03/04 22:29:25 (permalink)
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What you describe sounds very much like the pain I get on and off. It usually results in me needing some proper massage work in my pec, lats and supscap (sometime stretching the infraspin too). The work you can do here yourself, while useful, is limited

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