Shoulder impingement
aown61
Posts: 62 Member
Didn't know where to post this, I've a suspected shoulder impingement awaiting ultrasound to find out what's going on exactly. Am I going to cause more damage if I carry on working out? Some movements are extremely painful as you can imagine, I've tried to eliminate these for the time being, the question is, if there is no pain am I safe to say I'm not causing damage or should I stop completely?
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Replies
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6 shoulder operations here. I would stop until the doctor/physical therapist can see what is going on. If you have the right medical team they will be more than happy to discuss what you can do without further injury.
Best of luck.1 -
I have been having shoulder problems as well. If imaging rules out something that requires repair, your PT can lead you back to exercises that help. There are other treatment options, like cortisone shots, that can help.1
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I would stop, your body is telling you something.1
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2 rotator cuff surgeries here.
Listen to your body and stop doing anything involving the shoulder until the ptoblem is fully assessed and treated medically.1 -
I messed up my RC bad last year. I'd wait until you get the results back. I chose to not do the OP and see if time could fix it. It did. With PT and high volume band work. About 3mo until I was near PR strength again for bench etc. I still did other lifts though like deads and squats. Most pulling movements felt good.1
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Had rotator cuff issues last year. Went to physio who gave me good exercises and stretches to do to help improve the issues which I still do now for overall health of the area. I could still workout at the time but was told not to do anything overhead, especially OHP, pulls ups & the like and to not go below parallel on certain exercises like bench press and rows. Thankfully I dont have the issues anymore.
First of all go, stop working out and see what the physio recommends. Good luck.1 -
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I had a pretty bad shoulder impingement as well. Doctors and PT didn't do the trick for me, it seemed like they were using standard oldschool techniques to address the symptoms, not the root cause.
It caused me to really learn my own body and it ended up being a combo of forward shoulder posture all day and pectoral tightness.. i know, weird.
Lots of myofascial release done by myself and from a sports message therapist as well as many cupping sessions and i feel 100% now2 -
I had a pretty bad shoulder impingement as well. Doctors and PT didn't do the trick for me, it seemed like they were using standard oldschool techniques to address the symptoms, not the root cause.
It caused me to really learn my own body and it ended up being a combo of forward shoulder posture all day and pectoral tightness.. i know, weird.
Lots of myofascial release done by myself and from a sports message therapist as well as many cupping sessions and i feel 100% now
Actually from my experience this is isn't weird at all. My shoulder issues were mainly the result of 30+ years at an office job hunched over a computer keyboard. I did so much damage, I ultimately needed surgeries.
A good PT will be aware of the impact of forward shoulder posture and give specific moves to help correct it. The person I mainly worked with was a former D1 baseball player, DPT working in a clinic supporting an orthopedic surgeon who specialized in shoulders. The PT just did shoulder, elbow and wrist/hand rehab so was really an expert in the area.2 -
I will throw the following out there. If you are experiencing forward shoulder posture all day and pectoral tightness as @_Phill727 and if this is from an office job hunched over a computer keyboard like what happened to @Packerjohn I would suggest taking up pilates. It has helped me with my posture from a desk bound job and there are movements in Pilates which are great for shoulder rehab. Just an idea.0
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Another thing that can contribute to shoulder impingement/issues is lack of thoracic spine mobility. Lots of stuff out there, this is from Dan Pope a physical therapist with a special interest in overhead athletes, crossfit, etc
http://fitnesspainfree.com/the-6-best-thoracic-mobility-exercises/
Eric Cressey is a well known shoulder guy. Lots of free content on his site.
https://ericcressey.com/1 -
I had a pretty bad shoulder impingement as well. Doctors and PT didn't do the trick for me, it seemed like they were using standard oldschool techniques to address the symptoms, not the root cause.
It caused me to really learn my own body and it ended up being a combo of forward shoulder posture all day and pectoral tightness.. i know, weird.
Lots of myofascial release done by myself and from a sports message therapist as well as many cupping sessions and i feel 100% now
I think this is actually fairly common...this had become an issue for me but in my case, my PT has been working on things to help pull my shoulders and my head back...lots of rows and face pulls, etc and I've taken it easy on chest work.0 -
Lol. As I'm typing this, I'm under a heated wrap on my shoulder, getting for more PT. I had an injury to my bicep in February, emergency surgery to fix it and then ended up with a frozen shoulder. I have a long road ahead.
Don't mess with injuries that are painful because rehabilitation sucks. Rest is good.
Let us know how you are.0 -
Packerjohn wrote: »Lots of stuff out there, this is from Dan Pope a physical therapist with a special interest in overhead athletes, crossfit, etc
http://fitnesspainfree.com/the-6-best-thoracic-mobility-exercises/
Eric Cressey is a well known shoulder guy. Lots of free content on his site.
https://ericcressey.com/
Holy crap! When I look at those huge deadlifts, I think "no wonder they have shoulder problems. How could you not?"
For those of us who just want to keep (e.g.) swimming, the approach is a bit different.
If you are not in particularly good shape, PT-ordered exercises can really help. Maybe you will go on to be a weightlifter!
For accomplished swimmers who develop shoulder problems (like me), a combination of stroke modification, exercises, and pressure treatment can help.
Pressure treatment can be accomplished by getting a massage ball and leaning against it, rolling it around your "lats and traps." I like using a door. I also use a heating pad. I am also in favor of using ibuprofen on exercise days.
I have been told that cortisone shots can help, but that there are sometimes side effects, including weakening of tendons. So far, I have declined such treatment.0 -
I follow Omar Isuf; his background is in sports rehab. I used his mobility warm up to strengthen and increase mobility in my shoulders while rehabbing a terres injury from bench & continue to use much of it a few times a week even now.
Not sure if it would work or be of interest, but here's the link:
https://youtu.be/sPm5dQ4_yhE 0 -
Packerjohn wrote: »Another thing that can contribute to shoulder impingement/issues is lack of thoracic spine mobility. Lots of stuff out there, this is from Dan Pope a physical therapist with a special interest in overhead athletes, crossfit, etc
http://fitnesspainfree.com/the-6-best-thoracic-mobility-exercises/
Eric Cressey is a well known shoulder guy. Lots of free content on his site.
https://ericcressey.com/
Cressy is also a favourite - great shoulder stuff!0 -
Lol, so for the past couple of weeks I've been dealing with shoulder discomfort. Was sure it was a shoulder impingement. So I started rehabbing it (I'm well versed at it) and it seemed to get better, but for some reason my discomfort continued.Tiny_Dancer_in_Pink wrote: »Lol. As I'm typing this, I'm under a heated wrap on my shoulder, getting for more PT. I had an injury to my bicep in February, emergency surgery to fix it and then ended up with a frozen shoulder. I have a long road ahead.
Don't mess with injuries that are painful because rehabilitation sucks. Rest is good.
Let us know how you are.
Well I don't train arms directly on a regular basis and last week I decided to do a little bicep work. And when I went to do my first set of curls, my bicep tendonitis kicked in. Then I tracked it up my arm and it hit me...............my shoulder hurts because of my bicep tendonitis. So I did the assessment for bicep tendonitis and every position hurt my shoulder. So now I'm on track again to rehab however now I've identified was caused the shoulder pain in the first place.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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I have nothing to say that hasn't been said already. I've been down the same road you are on and ended up getting my shoulder scoped.
Just wanted to with you luck in the healing process!0 -
Jthanmyfitnesspal wrote: »Packerjohn wrote: »Lots of stuff out there, this is from Dan Pope a physical therapist with a special interest in overhead athletes, crossfit, etc
http://fitnesspainfree.com/the-6-best-thoracic-mobility-exercises/
Eric Cressey is a well known shoulder guy. Lots of free content on his site.
https://ericcressey.com/
Holy crap! When I look at those huge deadlifts, I think "no wonder they have shoulder problems. How could you not?"
For those of us who just want to keep (e.g.) swimming, the approach is a bit different.
If you are not in particularly good shape, PT-ordered exercises can really help. Maybe you will go on to be a weightlifter!
For accomplished swimmers who develop shoulder problems (like me), a combination of stroke modification, exercises, and pressure treatment can help.
Pressure treatment can be accomplished by getting a massage ball and leaning against it, rolling it around your "lats and traps." I like using a door. I also use a heating pad. I am also in favor of using ibuprofen on exercise days.
I have been told that cortisone shots can help, but that there are sometimes side effects, including weakening of tendons. So far, I have declined such treatment.
I would venture to say the structure of one's shoulders would make a difference as to which is more stressful on them, swimming or heavy deadlifting.
In any case, good thought regarding the self myofascial release (pressure treatment). If anyone wants to try this, lots of videos out there. However, IMO, don't go out and get something labeled a "massage ball" as you will likely be overpaying. Instead get a softball, baseball, lacrosse ball, etc. Basically the same thing 1/4 or less cost.0 -
Thanks for all the input guys, it's very hard for me to stop training, it's just my thing! I have been able to go and train legs, bi's/tri's, and back, I'm leaving well alone my chest and shoulders... anything that involves raising my arms above parallel really. Just want to get my ultra sound done to see what I'm looking at, some days it's been extremely painful just to put my coat on
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Thanks for all the input guys, it's very hard for me to stop training, it's just my thing! I have been able to go and train legs, bi's/tri's, and back, I'm leaving well alone my chest and shoulders... anything that involves raising my arms above parallel really. Just want to get my ultra sound done to see what I'm looking at, some days it's been extremely painful just to put my coat on
Hi. This was me last year when trying to put clothes on on my upper half. I know you find it very hard to stop training but to be honest with you, I would until you have that ultra sound because you could be making it worse. While its great to see that you aren't doing any exercises that involves raising your arms above parallel, which is what my physio recommended last year, you still really shouldn't be doing anything until you have the ultra sound, see a physio and see what rehab they come up with. However you know your own body so I wish you the best of luck.0 -
First off too many people are training anterior chain when posterior chain is more important especially back and scapular stabilization exercises causing imbalance. A lot of people focus on all the Big show muscles and neglect the smaller stabilizing muscle groups which builds a house over a crappy foundation causing injury because of lack of endurnace in again the stabilizing muscle groups.... Those small muscles need high reps and light resistance which will help prevent compensation and injury. If something hurts do not do it. Figure out culprit and rehab correctly. Just because a workout plan calls for upright shoulder rows does not mean its appropriate for everyone. You will need physical therapy evidenced based treatment. Hang tight and hope you get better.2
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First off too many people are training anterior chain when posterior chain is more important especially back and scapular stabilization exercises causing imbalance. A lot of people focus on all the Big show muscles and neglect the smaller stabilizing muscle groups which builds a house over a crappy foundation causing injury because of lack of endurnace in again the stabilizing muscle groups.... Those small muscles need high reps and light resistance which will help prevent compensation and injury. If something hurts do not do it. Figure out culprit and rehab correctly. Just because a workout plan calls for upright shoulder rows does not mean its appropriate for everyone. You will need physical therapy evidenced based treatment. Hang tight and hope you get better.
Well that kind of sounds like a dig, I've been training for over 15 years and not had 1 single injury, I am massive on proper form and posture, always warm up before hand, I train both heavy and light, certainly not a *kitten* boy only training show muscles. Truly at a loss as to where this injury has cropped up from, I cannot recall any moment while I've been training where I've thought 'I've done something wrong there'1 -
First off too many people are training anterior chain when posterior chain is more important especially back and scapular stabilization exercises causing imbalance. A lot of people focus on all the Big show muscles and neglect the smaller stabilizing muscle groups which builds a house over a crappy foundation causing injury because of lack of endurnace in again the stabilizing muscle groups.... Those small muscles need high reps and light resistance which will help prevent compensation and injury. If something hurts do not do it. Figure out culprit and rehab correctly. Just because a workout plan calls for upright shoulder rows does not mean its appropriate for everyone. You will need physical therapy evidenced based treatment. Hang tight and hope you get better.
Well that kind of sounds like a dig, I've been training for over 15 years and not had 1 single injury, I am massive on proper form and posture, always warm up before hand, I train both heavy and light, certainly not a *kitten* boy only training show muscles. Truly at a loss as to where this injury has cropped up from, I cannot recall any moment while I've been training where I've thought 'I've done something wrong there'
Is your job a desk bound type job @aown61 ? Mine is. My issues, mainly tendinitis which started in my left forearm as a result of how my work station was set up, when it cleared from there went into my left chest area and when cleared from there went into my left rotator cuff. An ergonomist was brought into my workplace and she changed up my work station. That and the physio work helped clear up all of the issues but it took time. Thought I would ask though if your job is a desk bound one.0 -
It's possible that you still have a slight postural problem somewhere and if you do, your body makes you think you're using proper form (under load) while you're not, that your body does something odd at a certain point in a lift which never caught up to you until now or that you've been doing a lift that's tough on your shoulders or too much pressing/shoulder work. Do you videotape yourself while lifting?0
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jdscrubs32 wrote: »First off too many people are training anterior chain when posterior chain is more important especially back and scapular stabilization exercises causing imbalance. A lot of people focus on all the Big show muscles and neglect the smaller stabilizing muscle groups which builds a house over a crappy foundation causing injury because of lack of endurnace in again the stabilizing muscle groups.... Those small muscles need high reps and light resistance which will help prevent compensation and injury. If something hurts do not do it. Figure out culprit and rehab correctly. Just because a workout plan calls for upright shoulder rows does not mean its appropriate for everyone. You will need physical therapy evidenced based treatment. Hang tight and hope you get better.
Well that kind of sounds like a dig, I've been training for over 15 years and not had 1 single injury, I am massive on proper form and posture, always warm up before hand, I train both heavy and light, certainly not a *kitten* boy only training show muscles. Truly at a loss as to where this injury has cropped up from, I cannot recall any moment while I've been training where I've thought 'I've done something wrong there'
Is your job a desk bound type job @aown61 ? Mine is. My issues, mainly tendinitis which started in my left forearm as a result of how my work station was set up, when it cleared from there went into my left chest area and when cleared from there went into my left rotator cuff. An ergonomist was brought into my workplace and she changed up my work station. That and the physio work helped clear up all of the issues but it took time. Thought I would ask though if your job is a desk bound one.
So much this as a potential cause of the OP's problems. Most people that train are doing it an hour or so a day (and there are rest breaks in there). People are hunched over desks, cell phones, bad driving posture 12+hours a day. It really takes a toll.
My orthopedic surgeon said give another 10 years and it would take 3 of him to treat the issues he's seeing from all the desk work, cell phone, etc posture.1 -
Packerjohn wrote: »jdscrubs32 wrote: »First off too many people are training anterior chain when posterior chain is more important especially back and scapular stabilization exercises causing imbalance. A lot of people focus on all the Big show muscles and neglect the smaller stabilizing muscle groups which builds a house over a crappy foundation causing injury because of lack of endurnace in again the stabilizing muscle groups.... Those small muscles need high reps and light resistance which will help prevent compensation and injury. If something hurts do not do it. Figure out culprit and rehab correctly. Just because a workout plan calls for upright shoulder rows does not mean its appropriate for everyone. You will need physical therapy evidenced based treatment. Hang tight and hope you get better.
Well that kind of sounds like a dig, I've been training for over 15 years and not had 1 single injury, I am massive on proper form and posture, always warm up before hand, I train both heavy and light, certainly not a *kitten* boy only training show muscles. Truly at a loss as to where this injury has cropped up from, I cannot recall any moment while I've been training where I've thought 'I've done something wrong there'
Is your job a desk bound type job @aown61 ? Mine is. My issues, mainly tendinitis which started in my left forearm as a result of how my work station was set up, when it cleared from there went into my left chest area and when cleared from there went into my left rotator cuff. An ergonomist was brought into my workplace and she changed up my work station. That and the physio work helped clear up all of the issues but it took time. Thought I would ask though if your job is a desk bound one.
So much this as a potential cause of the OP's problems. Most people that train are doing it an hour or so a day (and there are rest breaks in there). People are hunched over desks, cell phones, bad driving posture 12+hours a day. It really takes a toll.
My orthopedic surgeon said give another 10 years and it would take 3 of him to treat the issues he's seeing from all the desk work, cell phone, etc posture.
It's one of the main reasons I got into Pilates as I found my posture from a desk bound job was getting worse. Posture has improved. Also some of the stretches that are done in Pilates are great for the area that I had the issues in and would be good for the OP as well.1 -
jdscrubs32 wrote: »I will throw the following out there. If you are experiencing forward shoulder posture all day and pectoral tightness as @_Phill727 and if this is from an office job hunched over a computer keyboard like what happened to @Packerjohn I would suggest taking up pilates. It has helped me with my posture from a desk bound job and there are movements in Pilates which are great for shoulder rehab. Just an idea.
I felt better after my rotator cuff rehab, but sitting at the desk and using the mouse all day makes it feel like the rehab was all for nothing as it is still burns doing everyday things and painful to do any overhead lifting. Didn't even think to look into Pilates for posture ... Will definitely look into it.0
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