posted Mon, 09/05/2011 - 02:28
1693
deltoid help?
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i need advice on what to do next, about 6 weeks ago i was acting a clown with the kids on monkey bars which at the time was fun for them but now its not fun for me. at the start i could not shoulder press as it hurt me to much so i cut out shoulders hoping thing would go back to normal in a few weeks but now its starting to effect my bench press and even any arm exercises what could this be and what should i do i was hoping to aviod the doctors and stopping training is a no no
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I don't know all the facts, but asprin and ice are you best friends right now. You can alternate heat now and then, but always follow with ice. "Google rotator cuff exercises", and you will find illustrations on rehab exercises you can do to stabilize and strengthen the shoulder support muscles.
Stay away from upright rows and dips, as they put the shoulder at a bad angle. You may resume them later. Millitary presses and incline benches are best left alone for now. If you're going to bench at all, lighten the wieght and limit sets to 3-4, and go for the pump with higher reps. Keep all upper-body workouts short and sweet.
Lots of good advice here guys....thanks.
Listen bro.Because i had the same problem before 2 years:
--slow dow thereps do 15-20 and dont do fast the movement
--one ,thig that helps alot,after the workout of any muscle part of upper body put ice or cooler spray keep it cold for 15-20 min this is going to helps you alot!
-- take also L-glutamine very good for muscle ad joint recovery.
-- dont put painkilers jel or eat painkiller pills because you must fill the pain and if is alot to stop the exercise.
i am physiotheraptst and i tell you if pain is continue after one week unfortunately take at least 2 weeks off {do cardio }.i kow this is difficult.
If is ok becareful with the"heavy steroids" because increase your power alot but the joints dont follow that,and maybe you have a problem again!
thanks all looks like off to the docs i go then
AnonI did nearly the same thing minus the monkey bars and kids lol. Rotator is what has damaged normally what happens is that the Pec, Tri and Bi will over compensate to protect the damaged rotator cuff. Go see a physio they will give you the best advice and exercises to do, I left mine 8 months (worse thing I did). The physio strapped my shoulder then gave exercises to retrain the muscles to work together. When the other muscles over compensate it will automatically pull your shoulder out of alignment and the pain will get worse as time goes on (as you have already begun to feel). Hope this help and I wish you a speedy recovery.
tread-mI'd be most concerned with a rotator as jab said...seem like that could be it? If muscle or tendon etc I have talked to a few and read about quite a few who claim peptide site injections healed things that would not previously heal. Something to think about as long as the issue has gone on. I think I would get to the Doc to start and get a professional opinion so you don't make it worse.
AnonBest stop for 5 days mate to gauge what it is. Does it hurt when you sleep or only when training. If it is related to your training run some deca and switch to very low intensity high rep workouts. If you don't take a break and you have tendonitis you are looking at 6 months to 1 year recovery. Like i said play it safe now and have a break for a week. Do cardio etc and forget about your upper body
i like to sleep with one arm under the pillow and i cant do this with that arm as it hurts but apart from that sleeping is ok, but thanks all i think i will see the doc this week and see what he got to say
If u suspect it may be your rotator cuff u probably need to see a MD. I screwed mine up a couple years back and it took months to get back to normal (close to normal anyways). I laid off anything shoulder related for about 2 weeks & then started back at 3/4 the weights very slow and controlled reps.
jab.
It could be anything it's hard to tell,I had a similar problem.It ended up running down my right arm to the elbow,serious pain the arse.Ended up getting some deca and traing light for a while and it sorted it,but it's not to say it will help you...