Shoulder pain and limited range of movement
guslandrum
Posts: 27 Member
54 years old and after losing 70 lbs (now weigh 168), recently started lifting. I have lots of shoulder pain and not a full range of motion. For example, if I try to use the Smith machine, once the barbell is in place on my back/neck, I have trouble reaching back and grasping the bar. Anyone else have this, or have any ideas
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Gus have you been checked for frozen shoulder? I had this 2 years ago and it is not fun. It took an entire year to heal. I'm now getting it in my other shoulder. I would urge you to have it checked out. I lost entire mobility in my dominant arm for months - it can be very debilitating. Not trying to alarm - just sharing my experience with shoulder pain.0
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Since you don't have a diagnosis, the best thing for now is to modify your exercises so that you do not put additional strain on the shoulder.
Some options (depending on pain levels): front squat, Bulgarian split squat, squats holding Dumbbells or kettlebells. Since you may not be able to load as much weight with these exercises, you can also hit the leg press to push some heavier weights.
You should be OK with rows. You should probably stick to Dumbbells or cables for chest press--you can rotate your hands to put the shoulder in a more neutral position.
You also want to work on the shoulders themselves. Ideally, you should get a diagnosis from a medical professional, but looking up some stretches/rehab exercises for shoulder rehab would probably not hurt and might help increase your range of motion.0 -
Since you don't have a diagnosis, the best thing for now is to modify your exercises so that you do not put additional strain on the shoulder.
Some options (depending on pain levels): front squat, Bulgarian split squat, squats holding Dumbbells or kettlebells. Since you may not be able to load as much weight with these exercises, you can also hit the leg press to push some heavier weights.
You should be OK with rows. You should probably stick to Dumbbells or cables for chest press--you can rotate your hands to put the shoulder in a more neutral position.
You also want to work on the shoulders themselves. Ideally, you should get a diagnosis from a medical professional, but looking up some stretches/rehab exercises for shoulder rehab would probably not hurt and might help increase your range of motion.
Agree with the above. I've had 6 shoulder operations. I would see a medical professional to find out what is going on. I would suggest stopping the smith machine as as suggested front squats, goblet squats, etc.
Band pull=aparts can help with shoulder mobilty
http://www.elitefts.com/education/rehab-recovery/band-pull-apart-super-series-for-healthy-shoulders/
You may want to consider push ups instead of presses, lets the joint move instead of pinning it to a bench. Doing push-ups plus are good for the shoulders:
https://www.youtube.com/watch?v=ALzFr2GT-Is
Finally check out the articles on Eric Cressey's website:
http://ericcressey.com/
Cressey is a trainer who does a lot of shoulder pre-hab/rehab work with major league baseball players.0 -
I know this isn't the point of this - but don't use the Smith machine. It is a 800lbs injury generating machine.
I know this is the point of this - Definitely go see your doctor about this. Also focus on stretching (in the morning or at night or whatever, but decidedly not immediately before lifting weights), and check out foam rolling - I hear that stuff can work miracles!0 -
Having had frozen shoulders on both sides I would cut on sugar and start rows and face pulls. Some supplements might also help for inflammation. I take D, omega3, glucosamine, curcubrain, MSM, astaxanthin and other antioxidants but I bet you can do fine without them too. All the advice above is good too and I also follow Cressey plus drmercola.com for inflammation info.0
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Having had frozen shoulders on both sides I would cut on sugar and start rows and face pulls. Some supplements might also help for inflammation. I take D, omega3, glucosamine, curcubrain, MSM, astaxanthin and other antioxidants but I bet you can do fine without them too. All the advice above is good too and I also follow Cressey plus drmercola.com for inflammation info.
Cutting out sugar will do nothing for a shoulder injury. And Dr Mercola is not a good source to follow.
OP, get it diagnosed. Then you can get more tailored advice. Some conditions are helped by exercise, some can exasperate the symptoms.0 -
Of course one needs to filter all the data but I'm happy to read studys not payed by big drug companys. Sugar might add inflammation related to frozen shoulders, but you seem to think you know better.
Over here the cure for frozen shoulders is anestesia and they rip your arm though the full ROM.0 -
Over here the "cure" for a frozen shoulder is a carefully placed steroid injection, which worked a treat for mine. I had a terrible time with mine and lost a huge range of movement so get it diagnosed now! Try to maintain what range you have but also don't aggravate it. The proper name for frozen shoulder is adhesive capsulitis. Google it and see if the symptoms are what you are experiencing. Good luck.
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RuNaRoUnDaFiEld wrote: »0
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Of course one needs to filter all the data but I'm happy to read studys not payed by big drug companys. Sugar might add inflammation related to frozen shoulders, but you seem to think you know better.
Over here the cure for frozen shoulders is anestesia and they rip your arm though the full ROM.
Hey, as soon as you said you followed Dr Mercola you lost all credibility!
OP, if you're having ROM issues your best bet is to get it medically diagnosed, most likely a physiotherapist can give you specific exercises to address your issues (I injured my left shoulder a few years ago, felt like an idiot doing exercises with 3 & 5 lb dumbbells but it's all good now....)
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RuNaRoUnDaFiEld wrote: »0
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I injured my shoulder working out. It didn't hurt to continue work out, but my range of motion (behind me) was zero.
My doctor tried to send me for a shoulder injection, but I continued to stretch, heat, ice, massage, and stretch some more. I noticed that my range of motion started to get better, so I think with some continue TLC I'm over it.
Of course, shoulders are complicated and everyone is different.0 -
Thanks for all the advice. I had thought of frozen shoulder as well. I had a shoulder injury a couple years back that was "cured" with a steroid shot directly into the joint. Also thought of anesthesia and then forced thru the ROM. Guess I'll see what the Dr says. Thanks again to all that responded.
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