Tips for going back to the gym after a shoulder injury?

666masterofpuppets · 09-29-2008, 03:53 PM

Well guys. After a while, I'm about to start to work out again. The thing is, I'm coming from a shoulder injury, and even though the doctor said I could start working out, the pain hasn't gone away completely. Besides the usual stuff (no heavy lifting, warming up, and not raising arms above shoulder's level) is there anything else I should take into account?

Thanx in advance for the input.

**Dave** · 09-29-2008, 04:19 PM

deca really helps my joints

if there is any pain stop - figure out how to work around it until everything is healed up 100%

666masterofpuppets · 10-04-2008, 11:11 AM

Thanx Dave. I'll give it some more time to rest and heal before going back to the gym. I'll put your advice to good use.

2legit2quit · 10-04-2008, 11:49 AM

You should be working on your flexibility, joint/tendon strength and focusing way more on building core strength right now IMO. I recently injured my shoulder and the first thing I found out from my sports med doc was how inflexible I was. My shoulder injury probably isn't as bad as yours, but if I continued to lift like a typical bodybuilder it most certainly would be. Just something to think about.

How did you injure it, what was the extent of the injuries and how old are you?

Sadie · 10-04-2008, 02:37 PM

unless its a tear of some sort the pain will eventually stop. take ibuprophen and ice it. when you start at the gym go slow.. dont just jump back in. try to avoid pressing motions like military and even bench until it feels 100%

Al1 · 10-04-2008, 02:58 PM

Avoid dips, upright rows and presses with your elbows flared out and of course anything behind the neck. I would do a search for some of Eric Cressey's articles regarding shoulder health.

Blackcat · 10-04-2008, 03:26 PM

Just starting back let pain be your guide, if it hurts stop and try another exercise. High reps low weight is the best recipe for full recovery. Stretching, warmup exercises, Ice afterwards if inflammation is reoccurring.

M.I.D. · 10-04-2008, 03:45 PM

i had labrum tearing and arthritis in my right shoulder, the doc wanted to scope it and clean it out. I decided to change my training instead. I was to the point that flat pressing, dips and incline pressing was completely out of the question, like, I couldn't support my weight on the dip bars, so, I took 6 months to restrucure my workouts. Flexibility and rotator exercises are key!!!! So, after that time, I worked my way through assisted machine dips (whole stack) and worked off a plate each workout, stretched everyday and througholy warmed up the area everyday. I am glad to say that I am now dipping bodyweight for sets of 15 (266lbs), flat pressing pain free and doing everything else. patience, flexibilty, warming up and altering your training.

RIPT · 10-05-2008, 09:28 AM

Warm up your rotators like I mentioned in my deltoid demolition thread.

666masterofpuppets · 10-05-2008, 01:47 PM

Quote:

Originally Posted by 2legit2quit

You should be working on your flexibility, joint/tendon strength and focusing way more on building core strength right now IMO. I recently injured my shoulder and the first thing I found out from my sports med doc was how inflexible I was. My shoulder injury probably isn't as bad as yours, but if I continued to lift like a typical bodybuilder it most certainly would be. Just something to think about.

How did you injure it, what was the extent of the injuries and how old are you?

I was doing some incline dumbbell flyes when the pain hit. I stopped training immediately. After a couple of exams, I found out that a bone is "puncturing" one of my muscles, hence the pain. Fortunately, there's no tear.

I had to do some therapy, and the pain is almost non-existent (except when I do certain moves), but the pain's still there.

And yeah, I think you're right. I need to keep doing the exercises I was doing at therapy in order to build some strength in my joints.

Thanx for the input, man.

666masterofpuppets · 10-05-2008, 01:49 PM

Quote:

Originally Posted by Sadie

unless its a tear of some sort the pain will eventually stop. take ibuprophen and ice it. when you start at the gym go slow.. dont just jump back in. try to avoid pressing motions like military and even bench until it feels 100%

Thanx Sadie. One of the moves my doc said I should avoid was military and, well, raising my arms above shoulder's level. I hadn't thought seriously about bench press, but you're right.

666masterofpuppets · 10-05-2008, 01:53 PM

Quote:

Originally Posted by Al1

Avoid dips, upright rows and presses with your elbows flared out and of course anything behind the neck. I would do a search for some of Eric Cressey's articles regarding shoulder health.

Quote:

Originally Posted by Blackcat

Just starting back let pain be your guide, if it hurts stop and try another exercise. High reps low weight is the best recipe for full recovery. Stretching, warmup exercises, Ice afterwards if inflammation is reoccurring.

Great tips there. So in the end, I just should avoid wide-range movements.

Eric Cressey? I'll keep that in mind.

666masterofpuppets · 10-05-2008, 01:57 PM

Quote:

Originally Posted by M.I.D.

i had labrum tearing and arthritis in my right shoulder, the doc wanted to scope it and clean it out. I decided to change my training instead. I was to the point that flat pressing, dips and incline pressing was completely out of the question, like, I couldn't support my weight on the dip bars, so, I took 6 months to restrucure my workouts. Flexibility and rotator exercises are key!!!! So, after that time, I worked my way through assisted machine dips (whole stack) and worked off a plate each workout, stretched everyday and througholy warmed up the area everyday. I am glad to say that I am now dipping bodyweight for sets of 15 (266lbs), flat pressing pain free and doing everything else. patience, flexibilty, warming up and altering your training.

Great tip M.I.D! Thanx for your valuable input.

Quote:

Originally Posted by RIPT

Warm up your rotators like I mentioned in my deltoid demolition thread.

I'm visiting that thread right now, man. Thanx a lot.

Al1 · 10-05-2008, 05:22 PM

Quote:

Originally Posted by 666masterofpuppets

Great tips there. So in the end, I just should avoid wide-range movements.

Eric Cressey? I'll keep that in mind.

Here some of his articles...go down to shoulder savers;

Articles

Sadie · 10-05-2008, 05:26 PM

Quote:

Originally Posted by 666masterofpuppets

Thanx Sadie. One of the movies my doc said I should avoid was military and, well, raising my arms above shoulder's level. I hadn't thought seriously about bench press, but you're right.

np. my shoulders are so destroyed i cant military bench or even do pull ups but i have found ways around it. DBs are ALOT more forgiving on the shoulders because your rom isnt limited and you can make minor corrections per side unlike with a bar where you really cant. i do DB militaries.. db bench/inclines and rack pulls instead of the above mentioned and get an equally great work out. just something to think about although i sure hope your shoulders arent like mine and you can go back to your normal work out shortly

Travelboyd · 10-06-2008, 02:59 AM

I hurt my left shoulder a few months ago whilst heavy dumbell shoulder pressing. I tried to work through it with lighter and lighter weights and high reps, but it got more painful, so a rethink was needed.
I have always regarded side laterals highly for overall delt width and appearance and decided to concentrate more on them. Seated side and front laterals with a light to moderate weight and handled in a very smooth and controlled fashion, give your delts a pump unlike any pressing movement can. My delts improved during this period and although I am now able to press again, I am questioning the need. Heavy and moderate side lat's are my mainstay now, supplemented with fronts and rears..........dumbells and cables.

09-29-2008, 03:53 PM	#1 (permalink)
666masterofpuppets Senior Member 666masterofpuppets's Stats Join Date: Nov 2006 Posts: 116 Status: Offline 666masterofpuppets's Info Location: Country:	Tips for going back to the gym after a shoulder injury? Well guys. After a while, I'm about to start to work out again. The thing is, I'm coming from a shoulder injury, and even though the doctor said I could start working out, the pain hasn't gone away completely. Besides the usual stuff (no heavy lifting, warming up, and not raising arms above shoulder's level) is there anything else I should take into account? Thanx in advance for the input.
	__________________ *...The Master Of Puppets Has Spoken.* a.k.a. TheLastSonOfKrypton.

10-04-2008, 11:11 AM	#3 (permalink)
666masterofpuppets Senior Member 666masterofpuppets's Stats Join Date: Nov 2006 Posts: 116 Status: Offline 666masterofpuppets's Info Location: Country:	Thanx Dave. I'll give it some more time to rest and heal before going back to the gym. I'll put your advice to good use.
	__________________ *...The Master Of Puppets Has Spoken.* a.k.a. TheLastSonOfKrypton.

10-04-2008, 11:49 AM	#4 (permalink)
2legit2quit Senior Member 2legit2quit's Stats Join Date: Jun 2006 Posts: 6,864 Status: Offline 2legit2quit's Info Location: USA Country:	You should be working on your flexibility, joint/tendon strength and focusing way more on building core strength right now IMO. I recently injured my shoulder and the first thing I found out from my sports med doc was how inflexible I was. My shoulder injury probably isn't as bad as yours, but if I continued to lift like a typical bodybuilder it most certainly would be. Just something to think about. How did you injure it, what was the extent of the injuries and how old are you?
	__________________ "I finally realized I had begun to make progress when I gave up all hope of having a better past." "There is no certainty; only opportunity." -V

10-04-2008, 03:26 PM	#7 (permalink)
Blackcat Senior Member Blackcat's Stats Join Date: Jul 2006 Posts: 1,044 Border Champion! Disc Golf `03 Champion! 5 Miles To Go Champion! Boredmeeting Champion! 3D SuperBall Champion! Arcanoid Champion! Aniki Pingpong Champion! Ice Age Part 1 - Scrat Jump - Level 2 Champion! If Pigs Can Fly Champion! Avil Bowler Champion! The Good The Bad The Ugly Champion! Grave Robber Champion! Balloon Shoot Champion! Deathmatch Champion! J Ball Champion! Blazing Squad Champion! Lunar Command Champion! Backyard Shootout Champion! Penguin 4 Champion! Cub Shoot Champion! The Return to Pearl Harbor Champion! Stress Relief Paintball Champion! Castle Defend Champion! Parachute Champion! Monkey Hunter Champion! Injury Time Champion! Knife Throw 2 Champion! Flash Golf Champion! Pepsi Bucket Launcher Champion! Cold Fusion Champion! Parking Zone Champion! Mini Putt Champion! Bush Shootout test Champion! Monkey Taxi Champion! Breakout 360 Champion! Island Shot Champion! Assassination Simulator Champion! Castle Defend Champion! Flashtrek: Assault Champion! Bow Hunter Champion! Penguin Dive Champion! Penguin Fly Champion! Ants Champion! Billiard Frenzy Champion! Bubble Shooter Champion! Missle Command Champion! 2 Hand Poker Champion! Aerial Seige Champion! 3D SuperBall Champion! Xtreme Shell Game - Xtreme Champion! X-Bound Champion! Poker Champion! Target 2 Champion! Targets Champion! Power Driver Champion! Taz Jungle Jump Champion! Tower Defence Champion! Tower Defence Champion! Stress Relief Paintball Champion! Long Jump Lite Champion! Tic Tac Toe Champion! The Professionals Champion! SlapShot 2K3 Champion! Paint Ball Champion! Metal Arm FAWEGE Champion! UFO Attack Champion! Long Jump Champion! The Strongbow Rooms Champion! ShootOut Champion! Shuffle The Penguin Champion! Stage Diver Champion! Defend the Attack Champion! Seconds Champion! Roach Kill Champion! Sky Attack Champion! Slingo Para-Dice Champion! Ski Jump Champion! Rudolphs Revenge Champion! Sniper Range Champion! Shooting Champion! Mutant Snowmen Champion! Slots 3000 Champion! Russian Roulette Champion! Make a Splash Champion! Skip Rock Champion! Sniper Champion! Snipers Champion! Scope Assault Champion! Simpsons Shooter Champion! Submarine Champion! Sombero Sling Champion! Pepsi Sumo Twang Champion! Rats & Spears Champion! Status: Offline Blackcat's Info Location: GYM Country:	Just starting back let pain be your guide, if it hurts stop and try another exercise. High reps low weight is the best recipe for full recovery. Stretching, warmup exercises, Ice afterwards if inflammation is reoccurring.
	Last edited by Blackcat; 10-04-2008 at 03:29 PM.

10-05-2008, 09:28 AM	#9 (permalink)
RIPT Senior Member RIPT's Stats Join Date: Jul 2006 Posts: 3,712 Status: Offline RIPT's Info Location: Country:	Warm up your rotators like I mentioned in my deltoid demolition thread.
	__________________ The two best things for your health are humping and pumping. -- Who wants to see a 200 pund Mr.Olympia?-Arnold Schwarzenegger

09-29-2008, 04:19 PM	#2 (permalink)
Dave Administrator Anabolex Owner Dave's Stats Join Date: Jun 2006 Posts: 2,261 Status: Offline Dave's Info Location: Country:	deca really helps my joints if there is any pain stop - figure out how to work around it until everything is healed up 100%

10-04-2008, 02:37 PM	#5 (permalink)
Sadie Senior Member Sadie's Stats Join Date: Apr 2008 Posts: 4,162 Status: Offline Sadie's Info Location: Country:	unless its a tear of some sort the pain will eventually stop. take ibuprophen and ice it. when you start at the gym go slow.. dont just jump back in. try to avoid pressing motions like military and even bench until it feels 100%

10-04-2008, 02:58 PM	#6 (permalink)
Al1 Senior Member Al1's Stats Join Date: Jul 2006 Posts: 198 Status: Offline Al1's Info Location: Ontario Country:	Avoid dips, upright rows and presses with your elbows flared out and of course anything behind the neck. I would do a search for some of Eric Cressey's articles regarding shoulder health.

10-04-2008, 03:45 PM	#8 (permalink)
M.I.D. Member M.I.D.'s Stats Join Date: Feb 2007 Posts: 69 Status: Offline M.I.D.'s Info Location: Country:	i had labrum tearing and arthritis in my right shoulder, the doc wanted to scope it and clean it out. I decided to change my training instead. I was to the point that flat pressing, dips and incline pressing was completely out of the question, like, I couldn't support my weight on the dip bars, so, I took 6 months to restrucure my workouts. Flexibility and rotator exercises are key!!!! So, after that time, I worked my way through assisted machine dips (whole stack) and worked off a plate each workout, stretched everyday and througholy warmed up the area everyday. I am glad to say that I am now dipping bodyweight for sets of 15 (266lbs), flat pressing pain free and doing everything else. patience, flexibilty, warming up and altering your training.

10-06-2008, 02:59 AM	#16 (permalink)
Travelboyd Senior Member Travelboyd's Stats Join Date: Mar 2008 Posts: 101 Status: Offline Travelboyd's Info Location: China Country:	I hurt my left shoulder a few months ago whilst heavy dumbell shoulder pressing. I tried to work through it with lighter and lighter weights and high reps, but it got more painful, so a rethink was needed. I have always regarded side laterals highly for overall delt width and appearance and decided to concentrate more on them. Seated side and front laterals with a light to moderate weight and handled in a very smooth and controlled fashion, give your delts a pump unlike any pressing movement can. My delts improved during this period and although I am now able to press again, I am questioning the need. Heavy and moderate side lat's are my mainstay now, supplemented with fronts and rears..........dumbells and cables.