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Front Shoulder pain

Discussion in 'Common Training Injuries' started by Corona, Mar 26, 2019.

  1. physiomum

    physiomum Well-Known Member

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  2. Corona

    Corona Member

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    Around the mendip area. Unfortunately none of my friends have been to any physio (the worst injury I think they've had is a sore thumb from PS4).

    The physio I went to for my shins seemed to be fairly good, based at my local GP centre and had M.C.S.P. Chartered physiotherapist after her name, although I am definitely open to more recommendations if you know any.

    Who ever I do go to, I will probably be booking double sessions if possible due my right forearm, elbow and wrist hurting for no reason that I can think of.
     
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  3. Johnny_Anonie

    Johnny_Anonie Moderator

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  4. physiomum

    physiomum Well-Known Member

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    It looks like there are some good physios at Musgrave Park Hospital and here is a link for a website of physios who have done a lot of postgrad training in MSK physio and are specialists if you search in your area you should find one in the NHS or private.
    https://macpweb.org/home/index.php?p=398
     
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  5. Corona

    Corona Member

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    Thanks, you've both been incredibly helpful. I will be booking tomorrow.
     
  6. donko733

    donko733 New Member

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    I've had pain as you describe but in my right shoulder twice. What fixed it for me was heavy overhead presses. A single session at the gym of heavy sets of five and my shoulder was all good the next day (well, besides the soreness).
     
  7. Corona

    Corona Member

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    Thanks, I'll make sure to incorporate it once healed (or before depending on what the physio says).
     
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  8. donko733

    donko733 New Member

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    I would recommend if you do try them that you 'shrug' at the top to, among other things, involve the rotator cuff more. Nothing strengthens the shoulder girdle quite like it - that is if you can manage the exercise pain-free. Deadlifts will also help strengthen the traps which will in-turn help stabalise the shoulder girdle. These will only work if they are heavy though; as in 1-3 sets of five. Therefore, I would not recommend the deadlifts unless you are familiar with doing heavy reps.

    Pull-ups should help to strengthen your upper back if you use correct form. If you are confident with power cleans, power shrugs, or high-pulls, these will be most effective. If not, don't worry about them.

    This will likely only work if the cause of your pain is an imbalance in the muscle groups of the shoulder girdle, which is quite common in people who train 'push' and 'pull' movements disproportionately.

    I know this goes a little against what has been recommended in this thread already regarding lifting, but only try this if you do not experience pain in these exercises. It's only what worked for me and not advice from a professional, although it is basically shoulder stability à la Bill Starr.
     
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  9. Corona

    Corona Member

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    In this case I'd need to take some time to become familiar with them as I'd only just started using the weighted machines at the gym, let alone free weights.

    I'm not exactly sure about any of those exercises other than pull ups, but I can definitely research and try them if the issue is an imbalance of strength within the shoulder (I've a feeling it might be one of the causes)

    Thanks for the info.
     
  10. donko733

    donko733 New Member

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    I only mentioned those exercises in case you were familiar with them as they are the best exercises for strengthening the traps. They are rather advanced lifts in that they rely on competence in previous lifts. Honestly, I'd forget about them all and make sure you do pull-ups. The last thing you want to do is incorporate new and unfamiliar maximal-effort compound lifts into your routine when you're injured.

    Combined with the overhead presses (remember to squeeze your shoulders up at the top), pull-ups should be enough to develop your upper back if you focus on ensuring proper scapula retraction and protraction. That is to say that you begin each rep from a dead hang with your shoulder blades spread apart and bring them together as you start to pull yourself upwards (focusing on the back muscles and not the biceps).

    I wish you well in your recovery and I hope this helps to fix your problem.
     
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  11. Corona

    Corona Member

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    Thanks for the detailed reply, really appreciate it.
     
  12. Corona

    Corona Member

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    Apologies for the long gap in updates, I figured I'd get my exams out of the way before focussing on this 100%.

    Physio said the advice to rest, and of course see a physio, was spot on so thanks all for that. She thinks its a mixture of days hunched over a desk revising with very little movement other than exercising, with inadequate warm ups and stretches and such. (Wording was a bit different but I cant remember exactly as it was last week).

    She did a lot of poking and stretching my shoulders and has given me these stretches to do if anyones interested:

    Shoulder Stretches (after exercise)
    1)Link hands in front of you, palms to the floor.
    Lift hands up as far as you can.
    Repeat up and down, 6-8 times

    2)Link hands behind back, palms to floor.
    Shoulders back and hold up to 30 seconds

    Pain is still there but I think with the stretches it should go, and have another appointment in 4 weeks just in case.

    Thanks all
     
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  13. Corona

    Corona Member

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    It seems the pain is back in earnest annoyingly, but I've texted the physio asking whether booking another appointment is needed. Right now the plan is just to rest, ice (20 mins, 6* daily) and once the pain is gone to focus more on RM style pull ups as it seems that has helped others before.

    I think my mistake was although I eased myself back into the circuits by doing 1 circuit a week at first, then 2, I kept the reps number of reps the same(?), so I'll see about reducing the number of reps when I get back to it. Hopefully if others see this they wont make the same mistake.

    Any advice is greatly appreciated
    Thanks
     
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  14. Corona

    Corona Member

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    Little Update: The pain hasn't gone away and it seems every time I try to do one of the stretches given to me, the pain gets worse. As its begun waking me up if I sleep in any position other than my back, I've booked another appointment at the local physio (https://www.csp.org.uk/public-patient/find-physiotherapist/find-physio). If the next appointment doesnt seem to help, I'm guessing looking into a shoulder injury specialist would be the best, albeit costly, option?
    Thanks
     
  15. Corona

    Corona Member

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    For anyone with a similar problem, the physio gave this advice:
    Go slow during repetitions, if you're struggling early on fitness wise then reduce reps otherwise it could lead to injury and then gave me these stretches to do:
    • Lie a foam roller (or rolled up towel) on the floor and lie on it so it runs down your back vertically. Then, slowly, do snow angel movements with your arms so as to stretch the front of your chest and your back. She said you can also just lie on top of it and try to push your shoulders back if, like me, your shoulders are pulled forwards and in because of not exercising the back of the shoulder enough and lack of stretching.
    • Link hands, palms up, behind you and then stretch by pulling your shoulders back and hold for 10.
    She also recommended doing pull down exercises and slow push ups.
     
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  16. PPLLOOFF

    PPLLOOFF New Member

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    Are you still doing dips? I get exactly the same similar dull ache that lasts for a while from performing them. I cut them from my routine completely. Maybe they are hurting you and you aren't aware.

    They are easy to perform very slightly wrong and not everyones shoulders are built the same. My advice is stop them completely and use some of the other millions of tricep/chest workouts.
     
  17. Corona

    Corona Member

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    I used to do them a lot at my old gym and I think part of my issue was I was going way too low, so if its causing you problems as well I think I will cut it. Thanks
     
  18. PPLLOOFF

    PPLLOOFF New Member

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    Same here, I'm bordering on hypermobile so went really low always. It's important to listen to your body and know the difference between doms - good pain and something not right - bad pain. Good luck with your recovery.
     
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  19. Corona

    Corona Member

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    Thanks, still learning that one