Lifting with Injured Shoulder

chocolate_owl
chocolate_owl Posts: 1,695 Member
edited November 15 in Fitness and Exercise
I'm currently running a version of 5x5. I'm at the point where the lifts are challenging. Since I started running this a couple of months ago, moving my right shoulder has been getting increasingly more painful. I've got a doctor's appointment on Friday to have it looked at.

I've already skipped one workout, and I have two more scheduled between now and Friday. I'm not sure what to do - I don't want to lose an entire week, but all my lifts are suffering right now. Rows and OHP result in searing pain, and my form is less than stellar on bench, squats, and DL because I have a hard time keep my back braced. Should I:
-Deload 20-30% on bench, squats, and DL so they're relatively easy, and skip rows and OHP
-Stop lifting and stick to therapeutic band work
-Something else entirely

Once I talk to my doc on Friday, I'll take his advice on what I can and can't do. I'm just wondering what to do between now and then. Thoughts?

Replies

  • TR0berts
    TR0berts Posts: 7,739 Member
    This sounds like it could be quite serious. I'd suggest basically a full stop. If you feel like you absolutely must do something, then I'd think some lower body machine work (leg curls/extensions, maybe leg press, back raises) might be OK. Band work that doesn't cause any pain might be OK.
  • piefeck
    piefeck Posts: 12 Member
    I would wait until you talk to the doctor. I hope it's not a frozen shoulder, that is what I am dealing with now. Good Luck!
  • not_a_runner
    not_a_runner Posts: 1,343 Member
    Have you considered also seeing a chiropractor? Mine has been able to help me with about 99% of problems I have encountered over the past few years (I have not had major injuries, but I have found that just being out of alignment and having tight muscles can be extremely painful) and they may be able to point you in the right direction if you would need to see a specialty doctor.
    A week off is not much in the long run, if it's causing you issues on your other lifts I would probably just rest, maybe ice or heat for now.
  • for_ever_young66
    for_ever_young66 Posts: 2,877 Member
    edited January 2017
    I had a left shoulder problem about 2 years ago. I had strained my rotator cuff. I went to see my doc about it and the first thing out of his mouth. Stop lifting. He prescribed me an anti-inflammatory and suggested that I wait 4-6 weeks before lifting again. And that would include everything from bicep curls, push-ups and ESPECIALLY, OHP. As a matter of fact, those were the root cause of my shoulder problems. My shoulder is completely healed but I do not think about doing those anymore. Seated lateral raises, Front DB Raises, and other exercises can work your shoulder just as well.. I know it sucks not to be able to lift and I hated it too but in the long run, it was a big help in my recovery.
  • chocolate_owl
    chocolate_owl Posts: 1,695 Member
    TresaAswegan wrote: »
    Have you considered also seeing a chiropractor? Mine has been able to help me with about 99% of problems I have encountered over the past few years (I have not had major injuries, but I have found that just being out of alignment and having tight muscles can be extremely painful) and they may be able to point you in the right direction if you would need to see a specialty doctor.
    A week off is not much in the long run, if it's causing you issues on your other lifts I would probably just rest, maybe ice or heat for now.

    I'm on way too good of terms with a team of orthopedic surgeons and a chiropractor. I've got recalcitrant bursitis in my right hip. The ortho is my first stop, and it's likely the chiropractor will be next. I want to make sure a chiropractor would be appropriate for my injury, though - I want to rule out a tear.
    TR0berts wrote: »
    This sounds like it could be quite serious. I'd suggest basically a full stop. If you feel like you absolutely must do something, then I'd think some lower body machine work (leg curls/extensions, maybe leg press, back raises) might be OK. Band work that doesn't cause any pain might be OK.

    The leg machines sound like a good idea. Thanks for the suggestion. I'll give anything involving my shoulder a rest for now.
  • J72FIT
    J72FIT Posts: 6,002 Member
    chocolate_owl wrote: »
    I'm currently running a version of 5x5. I'm at the point where the lifts are challenging. Since I started running this a couple of months ago, moving my right shoulder has been getting increasingly more painful. I've got a doctor's appointment on Friday to have it looked at.

    I've already skipped one workout, and I have two more scheduled between now and Friday. I'm not sure what to do - I don't want to lose an entire week, but all my lifts are suffering right now. Rows and OHP result in searing pain, and my form is less than stellar on bench, squats, and DL because I have a hard time keep my back braced. Should I:
    -Deload 20-30% on bench, squats, and DL so they're relatively easy, and skip rows and OHP
    -Stop lifting and stick to therapeutic band work
    -Something else entirely

    Once I talk to my doc on Friday, I'll take his advice on what I can and can't do. I'm just wondering what to do between now and then. Thoughts?

    I would shut it down until you speak to your doc...
  • not_a_runner
    not_a_runner Posts: 1,343 Member
    Sounds like you have your ducks in a row seeing the ortho - wasn't sure if you were just going to see a family doctor or frequent the chiro at all.
    Hope all goes well and it's nothing major!
  • SideSteel
    SideSteel Posts: 11,068 Member
    You should not be pushing through joint pain, ever.

    Either quit, or select exercises that do not cause pain.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    SideSteel wrote: »
    You should not be pushing through joint pain, ever.

    Either quit, or select exercises that do not cause pain.

    Yup...I'd personally shut 'er down until I saw my Dr.
  • sgt1372
    sgt1372 Posts: 3,997 Member
    edited January 2017
    Searing pain is a BIG RED FLAG!!! Listen to your brain and not your balls.

    I've had rotator cuff surgery on BOTH shoulders and have been there and done that.

    Do NOTHING that involves your shoulder until you get an MRI to see what's going on.
  • piperdown44
    piperdown44 Posts: 958 Member
    edited January 2017
    Tore my middle delt before Christmas and had the same searing pain. To the point I couldn't raise my arm. Lucky for me it was a muscle tear and not a tendon or ligament. Without seeing the Dr I wouldn't have known what is was or what I could/could not do. I stopped lifting for 8 days prior to seeing him and just counted it as a deload.
    I'd stop and wait to see what the Dr. says.
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