Pain in upper arm deltoid tuberosity

kayafit37
kayafit37 Posts: 35 Member
in Fitness and Exercise
Doing a lateral raise no more then 2kg get a pinch sharp bolt of pain in that area where the delt meets the humerus
Tried tendinitis exercises and impingement exercises pendulums/external internal rotations and others
Stopped sleeping on it as im a side sleeper
Tried ice heat magnesium gel cold water when it nips

Never seems to sort itself out

Replies

  • AnnPT77
    AnnPT77 Posts: 34,651 Member
    Been to a doctor or physical therapist for a professional assessment and recommendations?
  • ninerbuff
    ninerbuff Posts: 49,037 Member
    kayafit37 wrote: »
    Doing a lateral raise no more then 2kg get a pinch sharp bolt of pain in that area where the delt meets the humerus
    Tried tendinitis exercises and impingement exercises pendulums/external internal rotations and others
    Stopped sleeping on it as im a side sleeper
    Tried ice heat magnesium gel cold water when it nips

    Never seems to sort itself out
    It can take up to 6 months to a year to resolve a shoulder impingement issue. The exercise should be done a couple of times a day continually, stay away from any overhead pressing movements. As a rehab specialists, I can tell that with consistent daily work on some of the movements you stated, you can rehab the area. Also work on REAR DELTOID exercises. This pulls your shoulders back and stretches that front delt from rolling forward and losing flexibilty as you reach back.


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  • kayafit37
    kayafit37 Posts: 35 Member
    Thanks very much
  • tomcustombuilder
    tomcustombuilder Posts: 2,251 Member
    Don’t do exercises that hurt or your exacerbate the problem. Many times you need to rest the shoulder as it’s inflamed in its current state. Sometimes it needs to be put into a certain position to release the impingement.

    I’ve dealt with this numerous times.
  • williamsonmj1
    williamsonmj1 Posts: 85 Member
    If you are experiencing pain, the sequence should be something like

    1- Rest/avoid the things that cause pain
    2- Work around/try similar exercises to see if you can do them without causing pain
    3- Go and see a doctor. The best option is to see an ortho who treats athletes, but a very good physical therapist can also do an assessment that will rule in or rule out a lot of stuff and can tell you if you need to see a doctor.

    One thing you shouldn't be doing is trying to get diagnoses from random folks over the internet!

    It's *possible* to fix minor aches and pains through corrective exercises, and sometimes you can find them on the internet without much help. I have to admit I have been able to fix quite a few things like that myself. Generally these are issues where there is a lack of mobility, lack of muscular engagement or something like that. But you can also have things that can't be exercised away, like a bone spur or a torn rotator cuff. And it's possible that trying to exercise them away will make them worse, e.g. you are preventing the tear from healing or even worsening it.
  • kayafit37
    kayafit37 Posts: 35 Member
    Putting the arm in what position if the impingement is in anterior delt area
    Most vids are internal external rotation with band light weights
    scalp squeezes overhead extensions with pulley
    But all this does is agitate it
    Pendulum with weights
    Worst is lateral raise with a dbell sharp pain jolt
    Sleeping on it as I’m a side sleeper is a dull throb that doesn’t go so perhaps it’s bursa as that’s a common complaint



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