Working out with a Shoulder Injury (YOU CAN IF-)
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Date: 2022-04-22
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Comments and reviews: 10
Saiyanwillpower
After years of training I developed a soft pop in the front/side while doing pushups (not every rep. I impinged my Supraspinatus 1-2 times? Did MR and everything looked ok back then. Just the Supraspinatus was a bit irritated.
So i started stretching by putting the arm behind etc. Pain immediately went away after the first day but the clicking got more and more. Right now I'm trying to take a break/step back from constantly working out and keep working on posture, stretching rotator cuff etc. I'm not really sure what's going on. On some days It's worse on some better. I'm sitting a lot - the pc. I feel like my shoulder movement improved and is more fluid, but the clicking just does not go away. Especially after stretching or working on the rotator cuff It feel like it gets worse. I can reproduce it most of the time by protracting the shoulder forward. There are days were it occurs all day in some regular movements. I'm also currently in therapy and getting some massages and munari. They noticed that the right shoulder is a bit more stiff. Hopefully the orthopedist, will look at my problem and give me the right explanation/exercises next week, when I have my first -gymnastics session-. If not I probably have to go to a private physical therapist and pay a lot for a good evaluation. I wish someone like Jeff would be here in Vienna, he would probably evaluate the issue real quick and give me the right things to fix it over the next months. It kinda frustrates me because I just want to give 101% again, but I totally lowered my effort over the last 6 months because of this and focused on the other things. I'm also taking a 2-3 weeks break from now on, to reduce the stress on the shoulder. The funny thing is don't really have any constant pain or at specific movements. Sometimes after some stretching/rotator cuff exercises my shoulder feels pretty sore the next day. I also noticed that one day the clicking mostly went away after the -shoulder rehab program- but it felt totally sore. I hope working on the rotatur cuff + stretching will fix it. Right now I'm trying not to give up, because it looks like I'm making progress. Is it possible that bad posture while sleeping is the reason for this? I'm moving in a week then I will have a really good bed, getting some baths and reducing my current stress level. Hopefully everything mentioned above will play together and fix this issue long term.
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After years of training I developed a soft pop in the front/side while doing pushups (not every rep. I impinged my Supraspinatus 1-2 times? Did MR and everything looked ok back then. Just the Supraspinatus was a bit irritated.
So i started stretching by putting the arm behind etc. Pain immediately went away after the first day but the clicking got more and more. Right now I'm trying to take a break/step back from constantly working out and keep working on posture, stretching rotator cuff etc. I'm not really sure what's going on. On some days It's worse on some better. I'm sitting a lot - the pc. I feel like my shoulder movement improved and is more fluid, but the clicking just does not go away. Especially after stretching or working on the rotator cuff It feel like it gets worse. I can reproduce it most of the time by protracting the shoulder forward. There are days were it occurs all day in some regular movements. I'm also currently in therapy and getting some massages and munari. They noticed that the right shoulder is a bit more stiff. Hopefully the orthopedist, will look at my problem and give me the right explanation/exercises next week, when I have my first -gymnastics session-. If not I probably have to go to a private physical therapist and pay a lot for a good evaluation. I wish someone like Jeff would be here in Vienna, he would probably evaluate the issue real quick and give me the right things to fix it over the next months. It kinda frustrates me because I just want to give 101% again, but I totally lowered my effort over the last 6 months because of this and focused on the other things. I'm also taking a 2-3 weeks break from now on, to reduce the stress on the shoulder. The funny thing is don't really have any constant pain or at specific movements. Sometimes after some stretching/rotator cuff exercises my shoulder feels pretty sore the next day. I also noticed that one day the clicking mostly went away after the -shoulder rehab program- but it felt totally sore. I hope working on the rotatur cuff + stretching will fix it. Right now I'm trying not to give up, because it looks like I'm making progress. Is it possible that bad posture while sleeping is the reason for this? I'm moving in a week then I will have a really good bed, getting some baths and reducing my current stress level. Hopefully everything mentioned above will play together and fix this issue long term.
reply
Dandypanty
I broke my clavical, coracoid process and scapula terribly a few years ago. I have thoracic outlet and they want to remove my top rib to restore circulation. Glenoid malunion and several other fractures were badly displaced and healed horribly. I have had 8 CT scans, 1 CTA scan 2 MRIs, an EMG, dry needling, a cervical spine steroid injection and an epidural injection to try to stop the pain. I am in week 4 of physical therapy and I have seen some improvements although the joints in my shoulder feel like guts and nasty when I move. If anyone here has had a similar experience with an injury, PLEASE for the love of all that is holy get your ass to a physical therapist as soon as possible! I'm completely broke from all the procedures and tests and imaging and PT but nothing has been more successful than the PT. The chronic pain I have been experiencing for these last few years put me in a dark place emotionally mentally and spiritually. The last two weeks have been the best for me since the accident and I owe it to the therapists I have been working with and a new found faith. Truly saved my life. I felt like the accident was going to kill me after all. So if you're in a dark place, please reach out to me. I would love to share some things with you.
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I broke my clavical, coracoid process and scapula terribly a few years ago. I have thoracic outlet and they want to remove my top rib to restore circulation. Glenoid malunion and several other fractures were badly displaced and healed horribly. I have had 8 CT scans, 1 CTA scan 2 MRIs, an EMG, dry needling, a cervical spine steroid injection and an epidural injection to try to stop the pain. I am in week 4 of physical therapy and I have seen some improvements although the joints in my shoulder feel like guts and nasty when I move. If anyone here has had a similar experience with an injury, PLEASE for the love of all that is holy get your ass to a physical therapist as soon as possible! I'm completely broke from all the procedures and tests and imaging and PT but nothing has been more successful than the PT. The chronic pain I have been experiencing for these last few years put me in a dark place emotionally mentally and spiritually. The last two weeks have been the best for me since the accident and I owe it to the therapists I have been working with and a new found faith. Truly saved my life. I felt like the accident was going to kill me after all. So if you're in a dark place, please reach out to me. I would love to share some things with you.
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Deer
Can you offer any tips please? I-m at the beginning of the video now so will see if it addressed my issues (below. Anyone have similar pain, partial tear, etc?
IMPRESSION:
Supraspinatus low-grade partial thickness articular surface tearing with central propagation along the intrasubstance. Findings superimposed on insertional tendinopathy which extends into the anterior infraspinatus.
Edit:
I finished the video. It-s helpful to know i don-t have to skip workouts because of pain. I want to workout and heal simultaneously. I wish you were my PT or could afford someone to help me train like an athlete and heal like one too. Thanks. This is so helpful. Do you think pull ups or natural grip chin ups would be better? I like the tip for engaging the shoulders. I-m definitely doing it the first way so it could-ve been a contributing factor. Please make more content like this! I-ll search your library also.
reply
Can you offer any tips please? I-m at the beginning of the video now so will see if it addressed my issues (below. Anyone have similar pain, partial tear, etc?
IMPRESSION:
Supraspinatus low-grade partial thickness articular surface tearing with central propagation along the intrasubstance. Findings superimposed on insertional tendinopathy which extends into the anterior infraspinatus.
Edit:
I finished the video. It-s helpful to know i don-t have to skip workouts because of pain. I want to workout and heal simultaneously. I wish you were my PT or could afford someone to help me train like an athlete and heal like one too. Thanks. This is so helpful. Do you think pull ups or natural grip chin ups would be better? I like the tip for engaging the shoulders. I-m definitely doing it the first way so it could-ve been a contributing factor. Please make more content like this! I-ll search your library also.
reply
COGENZ
I would like to see some info on best exercises to prepare for rotator cuff surgery to possibly help surgery go better and speed recovery. Preventative and recovery programs seem to be readily available. However, programs or info to stretch and strengthen and/or maintain strength and range of motion with a tear leading up to surgery are nowhere. In my case -near- full thickness tear of the supraspinatus along with other lesser issues of shoulder joint, cuff and biceps tendon. Would like to hear suggestions on how to prep while avoiding further damage that could cause the few fibers hanging on to fail complicating surgery.
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I would like to see some info on best exercises to prepare for rotator cuff surgery to possibly help surgery go better and speed recovery. Preventative and recovery programs seem to be readily available. However, programs or info to stretch and strengthen and/or maintain strength and range of motion with a tear leading up to surgery are nowhere. In my case -near- full thickness tear of the supraspinatus along with other lesser issues of shoulder joint, cuff and biceps tendon. Would like to hear suggestions on how to prep while avoiding further damage that could cause the few fibers hanging on to fail complicating surgery.
reply
FabiWan
I think I might have the same problem you have, Jeff. 4 years ago i jumped into a pool and my shoulder really hurt (probably a subluxation of some sort, I thought I've dislocated it, didn't went to see a doctor (dumb choice btw) the pain went away by itself sometimes getting popping and cracking, but nothing too serious and last autumn I ate an apple and when I threw away the apple core my shoulder popped again and it hurt really bad. I must admit I haven't hit the gym in 2 years, I'm a lean guy and now I want to build some muscle mass. I hope my shoulder won't bother me if I follow your advices in shoulder training.
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I think I might have the same problem you have, Jeff. 4 years ago i jumped into a pool and my shoulder really hurt (probably a subluxation of some sort, I thought I've dislocated it, didn't went to see a doctor (dumb choice btw) the pain went away by itself sometimes getting popping and cracking, but nothing too serious and last autumn I ate an apple and when I threw away the apple core my shoulder popped again and it hurt really bad. I must admit I haven't hit the gym in 2 years, I'm a lean guy and now I want to build some muscle mass. I hope my shoulder won't bother me if I follow your advices in shoulder training.
reply
Ernest
Guess a big question a lot of people have is if they changed their workout routine to avoid the pain, does it mean that the joint will eventually recover on its own? Been avoiding pull ups for quite awhile doing chin ups, pain has subsided so it does feel like my shoulder is healing. However, now that i'm trying to slowly ease myself back into doing pull ups and the pain is starting to come back albeit milder than before. Can the body really heal itself without medical intervention from impingement/tears/tendonitis/etc? Does it depend on severity?
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Guess a big question a lot of people have is if they changed their workout routine to avoid the pain, does it mean that the joint will eventually recover on its own? Been avoiding pull ups for quite awhile doing chin ups, pain has subsided so it does feel like my shoulder is healing. However, now that i'm trying to slowly ease myself back into doing pull ups and the pain is starting to come back albeit milder than before. Can the body really heal itself without medical intervention from impingement/tears/tendonitis/etc? Does it depend on severity?
reply
Hamza
-Summary: -
-Torn labrum: - If you get pain AFTER finishing pullups, it could be torn labrum.
-Shoulder impingement: - If you get pain while doing more and more reps, could be impingement.
-Correct way to hang from bar: - Dont do 3: 10. If you can turn head and hit chin into chest or shoulder, you arent packing shoulders properly for stability. To fix this, keep elbows straight and raise head up like 3: 46
-Another variation: - you can also do chin ups instead of pullups for more stability.
reply
-Summary: -
-Torn labrum: - If you get pain AFTER finishing pullups, it could be torn labrum.
-Shoulder impingement: - If you get pain while doing more and more reps, could be impingement.
-Correct way to hang from bar: - Dont do 3: 10. If you can turn head and hit chin into chest or shoulder, you arent packing shoulders properly for stability. To fix this, keep elbows straight and raise head up like 3: 46
-Another variation: - you can also do chin ups instead of pullups for more stability.
reply
Cameron
here man thanks for the advice, may of this year i woke up with back pain and found out to be a herniated disc, cannot squat anymore when i was doing it 3 times per week, nothing about what i was doing was incorrect, so dissapointed as i always wanted to compete, now i really focus on benching and ohp, and whilst doing that i forgot to exercise my rotator cuffs and i now have an impingement, i just really dont want anymore injuries. (herniated disc is fine, i can still train heavy just not with squats.
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here man thanks for the advice, may of this year i woke up with back pain and found out to be a herniated disc, cannot squat anymore when i was doing it 3 times per week, nothing about what i was doing was incorrect, so dissapointed as i always wanted to compete, now i really focus on benching and ohp, and whilst doing that i forgot to exercise my rotator cuffs and i now have an impingement, i just really dont want anymore injuries. (herniated disc is fine, i can still train heavy just not with squats.
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Yg
I was in the gym picking up dunbells when out of no where my should pulled and it shocked the hell out of me wasn't really painful but was some pain. I quickly tested my shoulder out and was able to move it. The pain came from my rear delt. When I moved my arm back like I was doing a row it would be pain full. The pain only lasted a few days so by time I seen a surgeon they told me it was a high possibility that I popped my shoulder out and it popped back in. I really thought I tore. What do u think
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I was in the gym picking up dunbells when out of no where my should pulled and it shocked the hell out of me wasn't really painful but was some pain. I quickly tested my shoulder out and was able to move it. The pain came from my rear delt. When I moved my arm back like I was doing a row it would be pain full. The pain only lasted a few days so by time I seen a surgeon they told me it was a high possibility that I popped my shoulder out and it popped back in. I really thought I tore. What do u think
reply
Christopher
My problem is when I'm coming down and going from an active hang to an inactive hang, I feel muscle movement in left shoulder, it feels like the front part of my delt. My right shoulder or arm doesn't do that, I can go from an active hang to an inactive hang smoothly and with no pain, with my left I have kind of do a compensatory roll with my shoulder so I don't feel the discomfort of what is moving in my joint letting go of an active hang.
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My problem is when I'm coming down and going from an active hang to an inactive hang, I feel muscle movement in left shoulder, it feels like the front part of my delt. My right shoulder or arm doesn't do that, I can go from an active hang to an inactive hang smoothly and with no pain, with my left I have kind of do a compensatory roll with my shoulder so I don't feel the discomfort of what is moving in my joint letting go of an active hang.
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