arm\shoulder pain?

mkakids
mkakids Posts: 1,913 Member
edited January 24 in Fitness and Exercise
I have had a very mild, dull pain in the outer part of my arm, right below the shoulder (right where the cut line is between shoulder and bicep) for about 2 weeks.

It doesn't hurt all the time, just with certain movements (military press mainly) and my ROM is decreased (but not significantly).

Anyone have any idea what I did or how I can get it to heal? I haven't done any arm exercises in a week.

Replies

  • helpfit101
    helpfit101 Posts: 347 Member
    I have had various lifting related pains especially in my arms.

    I've had pains related to picking up heavy weights and putting them down again, swinging them and lastly doing bicep curls.

    I would suggest you focus on what muscles you are trying to train and look for alternative exercises, at least until the pain disappears entirely. Then you can try to build back up to doing the original exercise very slowly if you like or stick with the new exercise.

    You mentioned overhead press. Try doing the over head press differently. There's some options like regular military press or arnold press or use the machine. You could also try doing it sitting down with back support (incline bench may be able to be setup to offer back support).

    I have a feeling that maybe for overhead press all the options will hurt more or less. Try to do the exercise just twice per week if you're doing it more often. Or increase reps and lower weight.
  • mkakids
    mkakids Posts: 1,913 Member
    I have had various lifting related pains especially in my arms.

    I've had pains related to picking up heavy weights and putting them down again, swinging them and lastly doing bicep curls.

    I would suggest you focus on what muscles you are trying to train and look for alternative exercises, at least until the pain disappears entirely. Then you can try to build back up to doing the original exercise very slowly if you like or stick with the new exercise.

    You mentioned overhead press. Try doing the over head press differently. There's some options like regular military press or arnold press or use the machine. You could also try doing it sitting down with back support (incline bench may be able to be setup to offer back support).

    I have a feeling that maybe for overhead press all the options will hurt more or less. Try to do the exercise just twice per week if you're doing it more often. Or increase reps and lower weight.

    Thanks for your input. It never really hurts BAD....just a nagging dull pain. I just don't want to injure it MORE, KWIM? I think I will take your advice and sqitch the type of shoulder exercises and lower weight\up reps.
  • fishhawk1400
    fishhawk1400 Posts: 15 Member
    It sounds like you are having issues with your bicep tendon. i would recommend you more stretching before and after each exercise.
  • helpfit101
    helpfit101 Posts: 347 Member
    I know what you mean about the nagging dull pain. And some exercises it hurts more and some less. I had to remove the bicep curl from my workout. But I can do others that (somewhat indirectly) target the biceps fine, like narrow grip pull ups or reverse grip bent-over rows.

    I also tried this compound exercise that hits the biceps indirectly, give it a go and try to concentrate on making it a curl so you emphasize biceps:
    http://www.bodybuilding.com/exercises/detail/view/name/reverse-grip-bent-over-rows
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