So the past month or so, i've had some pain in my shoulder blade area. I've asked a bunch of guys in the gym that know their stuff, and they say my form for benching is really good so thats not the issue. This hurt a little over the summer so i switched to dumbbell benching thinking it might help. It hasn't helped but hasnt hurt. Anyway so the slight shoulder blade thing has been slightly bothering, and i only do chest once a week, so i planned on taking off sometime in the next month (since i am in college and have break) since i havent taken a week off in months. Today i began to get a slightly sharper pain where the shoulder meets the top of my arm on the way down while d-bell benching. So i stopped and went home and ive been icing the area on and off. I feel the pain randomly at random movements of the arm. Does anyone have any good advice at what this may be and what i can do to make it better (ice/time off?) Thanks so much.
If you have pain thats been there for a month you should go and see a physio or sports therapist.
For now I would just rest, ice, and stretch until your appointment. If your pain interferes with daily activities then perhaps ibuprofen would be helpful - but always speak with your Doctor before taking any medications.
Def get it looked at. I spent 2 months pretending to be a doctor, and now 3 months later Im still in pain and I cant bench heavy. No need to wait for something serious to happen.
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I'd double check your form but yes, absolutely get to a doc. It's probably something simple like Tenonitis but I'd want to make darn sure that it isn't something more serious. I've been dealing with shoulder pain since June, took the summer off and started lifting again in late October. Tried benching (flat and incline BB) and it still hurt like heck. Watched the video below, did what it said and the pain has been slowly but surely decreasing. The elbow correction was what did the trick for me.
The doctor used a simple test to see if I had impingement.
Just put your arm straight out in front, point your thump down. Then have someone push down on your hand and you resist. If you get a sharp pain in the top of the shoulder at the end of the clavical in the AC joint then it could be inpingement sydrome (inflammed AC bursa).
This is a pain in the arse if it is this. Cause it will never leave, even with cortizone injections you have to stay away from a lot of exercises not to flare it up.
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eh not a whole lotta pain at all, maybe a slight slight pain??? I guess thats good. ive been icing a lot too. any chance some glucosamine can help too?
^--It couldn't hurt if you think the problem is in the joint.
Glucosamine isn't going to do crap for you joints in the short term. If you take glucosamine supplements for maybe a couple years you may start to see some improvement.
I don't fully understand what part of your shoulder actually hurts. If you say the shoulder blade I would go more towards a muscle injury. If it's the top of your shoulder then I would think maybe your rotator cuff.
I hurt my rotator cuff pretty bad, but it wasn't torn. I did somewhat light flat bench, zero incline, and heave decline. Decline didn't bother my rotator cuff at all and reducing the weight on the flat bench helped it heal up very good in just a couple months. I never do overhead presses or barbell incline anymore. Not worth getting hurt again.
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well the pain started in the shoulder blade (more of a lingering annoyance). Now there is a slight sharp pain at the top of where the arm and shoulder meet. what other exercises can i do in meantime? Light bench and decline? No incline (dbell or bbell)? any other advice. thanks a lot guys.
If the pain started behind the shoulder blade it could be that you are tight in the upper back and it's causing your shoulder blade to not move correctly. If it doesn't move right it causes stretching and pulling at the insertion of someof the muscles on the top of the shoulder. So you can have pain on the top of the shouder because the muscles are restricting the shoulder blade. Get a massage to loosen the muscles and that should help.
awesome thank you for the advice. Could it also be maybe from doing weighted pull ups? the tight upper back is prob a good call since i do tend to be overly stressed out a lot and hunch my shoulders a bit.
dealing with thumbdown-push up super ouchy pain. Any more information about the ac joint pain would be great. I get a cortizone shot in about two weeks, and my doctor seems very capable but honestly I can only understand half of what he says. He rushes me through and tells me to lose weight and has given me an ekg and nerve tests in my upper and lower extremetiies. The thing is, I really only care about my shoulder, dammit! but he is also Yale educated and apparently amazing with all manner of trigger point injections and given the restrictive nature of my insurance, he is likely the best I am going to come across. I will google like crazy but any first hand experience is welcome.
ps. hi, my names Mike Wood. I actually lurk over in the powerlifting forum and have been two lazy to register for bout a yr of lurkin. I'll probly go to the intro side now and then go harass some folks in the pl forum.
* edit to explain why im at the weird doctor
Last edited by mikewood; 12-19-2009 at 12:37 AM.
There isn't going to be a magical exerchise you can do with this kind of problem. Just do what you can that doesn't hurt. I suspect you don't want to just stop lifting and rest, so just lighten up the weight or do what doesn't hurt.
BW 210 HT 6'
BP 315x4 365x1
I have found that all forms of bench pressing, the catch in the clean and sudden movements irritate my inflammation. However overhead work doesn't
(that is why I train towards strongman and squat with a safety squat bar).
The other thing is going max effort all the time isn't going to help it. You need to think more about the volumes and loads you put on it as well as the extra work you need to put into recovery.
If your lucky with the injection and monitoring your exercises you should be pain free (almost), but it only takes one stupid exercise to inflame it back to where it was so be aware.
Best of luck.
Thanks cunniff. yea well each week i would do 3x4 or 3x5. I think i have to use greater volume and lower weight now. I've taken off since wednesday. Gonna give tmrw a shot.
i currently have something like this at the moment and i am doing some prehab exercises before i lift-- 3x10 face pulls, 3x15 overhead BB shrugs, and 2-3 sets of pullups before i lift.
I have felt a huge difference from doing these exercises in the last few weeks!
really? arent pull ups a big strain on your shoulder though too?
i have not gotten the injection. just been good old fashion icing it on and off. been doing wonders for me it feels. should've started the ice weeks ago.
I also think that a lot of strain on my shoulder could come from doing planks with a 45 lb weight on my back, as well as flutter kicks while holding a 45 lb plate in the air... possible?
Well, I can't wait for my shot- I don't really have the option of not benching heavy, but I'll try and take it easy with the big raw stuff and work on my shirted form to try and protect it. Thanks for the input, fellas.