Sad face

Deena_Bean

So..for a few days in a row last week, I woke up with my right elbow/wrist hurting (I'm right handed). Then Saturday morning I woke up with that usual annoying pain (dull, but aggravating) and the front of my shoulder was hurting a smidge. It just felt sort of tight, ya know. So I did my usual routine - 10 minutes of various movements (planks, crunches, whatever the app throws at me, really). Then on to my lifts (that day was bench/row day). On my last lift of the last set I moved a little funny and that shoulder made me very aware that it was unhappy. At least I think I must have moved funny because it started hurting! I did the rows and they weren't too bad, so it wasn't that movement that hurt. Now I've been sore since then and I'm afraid to do my lifting tomorrow. I don't think I should, but I'm also afraid of falling out of the habit. I considered just deloading to the bar for the OHP and dropping weight on the deads to see if that's sufficient. I don't know what it is, but it seems like I just pulled something? Ugh. Sometimes I have to wonder about exercise...seems like you're dammed if you do, dammed if you don't.

annaskiski

I would stop any moves that are painful until it stops hurting.
If you really injure yourself, you may have to sit on the sideline for months. Better to take a week off now...

Deena_Bean

Yeah, I think I'll just deload to the bar tomorrow for OHP and see how it feels. I won't push it, though. If it hurts...I'll ditch it and hop on the treadmill. Legs won't hurt the shoulder!

krokador

Is there a possibility you may have slept on it wrong and pinched something? What did you do on the day before it happened?

You might wanna try foam rolling your tricep and that area on the back of the shoulder on the outside of your shoulder blade and see if it helps (if you can get in there with a lacrosse ball, there is a particular spot that refers pain all the way down to the elbow, so you might just have a trigger point there).

Safety measures: Don't stretch it *too* much and definitely avoid ANY and all jerking motions (no sprinting, avoid explosive lifts, control the negative on all rowing motion, no kettlebell swings) until you're certain it is not injured.

I can tell you by experience that shoulder injuries do not heal overnight. Don't make the mistake I made of pushing through because "it wasn't hurting too bad". I finished it off with a session of hill sprints, of all things.

Deena_Bean

krokador wrote: »

Is there a possibility you may have slept on it wrong and pinched something? What did you do on the day before it happened?

You might wanna try foam rolling your tricep and that area on the back of the shoulder on the outside of your shoulder blade and see if it helps (if you can get in there with a lacrosse ball, there is a particular spot that refers pain all the way down to the elbow, so you might just have a trigger point there).

Safety measures: Don't stretch it *too* much and definitely avoid ANY and all jerking motions (no sprinting, avoid explosive lifts, control the negative on all rowing motion, no kettlebell swings) until you're certain it is not injured.

I can tell you by experience that shoulder injuries do not heal overnight. Don't make the mistake I made of pushing through because "it wasn't hurting too bad". I finished it off with a session of hill sprints, of all things.

Thanks for the response! It's feeling loads better, still a little sore by the end of the day - but starts out almost pain free. Using it all day starts to add up, though, and it's stiff/sore by the evening. I did work out today and deloaded weight and paid very close attention to any aches. I think it's very possible that I slept on it funny and then woke up and aggravated it by immediately doing my workout/lifting after I woke up. My son played Lacrosse for a season and lucky for me, he did keep a ball! So I'll find that guy. I have a hard foam ball (not hard enough, but it'll do in a pinch) at work. I pierced it with a paperclip and attached a string to it...so I've been leaning against it on the back side of my shoulder periodically. It seems to help keep things loose during the day. I took a hot bath last night and have been using heating pads in the evening all around the area. So far, so good...seems like it's improving every day.

On a side note, I think I was on the verge of tennis elbow - waking up with my wrist/elbow aching like crazy. I have also been sleeping with this weird little brace thing on my forearm. It's supposed to push on the specific tendon that causes pain in tennis elbow. It's been a huge help, too. I haven't had pain in my elbow/wrist nearly as badly. I think it could all have been tied together in a way.

Ok, so that was long-winded...but thanks again. I'm definitely going to be avoiding any movements that will awaken the pain. Thursdays lifts will be deloaded as well for the same reason. I'm a little leery of the bench press, because that's when it felt the most aggravated.

Isca_1

I have had some issues with tennis elbow and i have issues with hands and wrists from being on the computer all the time.

I really recommend finding a good chiropractor. Helps with all that and my hip alignment problems. I felt so much better after. He also recommended swimming, in particular the breast stroke for the shoulder issues.

Hope you get to feeling better!