Thursday, August 11, 2022

How To Stop Shoulder Pain When Lifting Weights

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How Does It Develop

PREVENT Shoulder Joint Pain From Lifting Weights (Tips & Warmups!)

Certain weight lifting techniques, such as the military press, power clean and bench press, can contribute to the development of distal clavicle osteolysis. However, any repetitive overhead lifting motion can put stress on the AC joint and cause the microtrauma that results in weightlifters shoulder.

When the condition results from weight lifting, it usually only occurs in one shoulder. If you experience pain in both shoulders at the same time, an underlying medical condition may be causing your symptoms, such as rheumatoid arthritis, hyperparathyroidism or gout. Similar symptoms can also result from trauma to the shoulder, such as a fall.

Lifting With Shoulder Impingement

It is totally possible to lift with mild shoulder impingement. Of course, severe cases may require that you stop upper body weightlifting. But if you catch the problem early, and adjust your technique, you can often prevent impingement from developing into something worse.

A little louder for the people in the backrow: DONT KEEP LIFTING THE SAME WAY IF YOU ARE HAVING SHOULDER PAIN!!!

People always say I dont need therapy. Im already very active. Well, duh! How do you think you got this problem in the first place? Usually by being very active with poor posture, bad form, and terrible mechanics. If you think youll get better by repeating the same mistakes, think again!

It is vitally important to work with your coach, trainer, or therapist to correct your mechanics. Slow down and work on your scapular control. This usually means swallowing your pride and focusing on the small accessory muscles instead of the big sexy muscles you want everyone to admire!

What Exercises Should I Do

The following exercises may help you. Ask your doctor if you should do other exercises, too. You can also try these rotator cuff exercises.

Range of motion

Stand up and lean over so youre facing the floor. Let your sore arm dangle straight down. Draw circles in the air with your sore arm. Start with small circles, and then draw bigger ones. Repeat these exercises 5 to 10 times during the day. If you have pain, stop. You can try again later.

Good posture

Having good shoulder posture can help prevent shoulder pain. Many people with shoulder pain often lift up or hunch their shoulder forward. Work on improving your posture if you find yourself slumping or hunching. Throughout the day, focus on bringing your shoulder or shoulder blade down and holding there. Another exercise is to stand against the wall with the back of your head, shoulders, legs, and heels touching the wall. Notice if your painful shoulder blade doesnt touch the wall completely. Keep trying that position throughout the day.

Upper extremity strengthening

As your pain goes away, try adding a general upper body weight-lifting program using weight machines or free weights. Lie on your right side with your left arm at your side. With a weight in your left hand and your forearm across your tummy, raise your forearm.

Keep your elbow near your side.

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Rotator Cuff Injuries And Irritations

Your rotator cuff is a group of muscles and tendons that help tether your shoulder into the socket and allow you to move it in a circular motion. Some two million people visit a doctor each year for rotator cuffrelated issues, according to the American Academy of Orthopedic Surgery . Most problems with the rotator cuff fall into two categories: tears or inflammation. Suspect a rotator cuff problem if you have pain or stiffness in your shoulder when you lift your arm above your head to brush your hair or when you reach behind your back. “You won’t be able to do a lot of things you want to do, such as put dishes in an upper cabinet, play tennis, or do garden pruning,” says Dr. Ramappa.

Rotator cuff impingement. A rotator cuff impingement happens when there is irritation, inflammation, or compression of the tendons or bursa in the shoulder. An impingement can be caused by an injury, but it can also just result from general wear and tear from daily life.

Rotator cuff tears. A tear in the rotator cuff will produce pain that is similar to an impingement but has one additional differentiating feature. “If the pain is associated with weakness, it is likely caused by a tear, and if you just have pain, it may only be a rotator cuff impingement,” says Dr. Ramappa.

Performing simple stretches two to three days a week can help keep your muscles flexible and reduce pain, provided your doctor approves.

How Do I Know If I Have Damaged My Rotator Cuff

Weightlifting Injuries: How To Treat Shoulder Impingement ...

The cause of rotator cuff injuries may involve overloading from sudden increase in exercise intensity. Contributing factors may involve poor lifting technique, muscle tightness or weakness. Initial presentation may be pain in the shoulder. Pain whilst lifting the arm, or pain and weakness with outward rotation of the upper arm. Muscle tears may be partial or full-thickness. Our physiotherapist will determine if your shoulder pain originates from rotator cuff injuries.

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What Causes Shoulder Pain When Lifting Weights And How To Fix It

It’s that time of the year where those of us who live in the southern hemisphere are getting ready to show off those summer bodies weve been working on all winter.

Weight training has become one of the most popular forms of exercise in recent years – and for good reason as it helps with:

  • Building muscle, strength and endurance.

  • Burning fat .

  • Maintaining healthy bone density.

  • Mental health and confidence.

As good as weight training can be for your health and fitness, we see many patients who experience shoulder pain while weight lifting. Before we get into the various causes of the pain, we first need to understand the shoulder itself, namely the structures and how they work.

It May Not Be Pretty But You Better Listen To It Anyway

Now, unless you have already had shoulder problems in the past or are currently having them right now, I know that most of the people reading this will probably ignore all of the advice I just gave. Dont feel bad, my feelings arent hurt.

Your shoulders on the other hand they probably will be.

See, I was just like you. I was only interested in the pretty advice. You know, workouts, building muscle, losing fat that sort of thing, But information about shoulder injuries? No thanks, my shoulders feel fine. That stuff isnt relevant to me. Its just boring.

Yup, I thought all of that just like some of you are probably thinking it now.

Do you know when it becomes a lot less boring though? When its already too late. Then it becomes necessity in order to actually do those workouts, build that muscle, and lose that fat. Trust me, nothing sucks quite as much as not being able to do 75% of the exercises youd normally be doing because they all cause shoulder pain.

You know what also sucks? Trying to force yourself to stay out of the gym because going and trying to work through the pain is only making it worse and delaying your recovery. Ive been dumb/stubborn enough to have been there and done that too. Its not fun sitting around losing muscle and strength because you cant work out sufficiently enough to maintain it.

Its a weight lifting thing, and if youre weight lifting on a regular basis, then this is all relevant to you.

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Use Treatment To Facilitate Your Workout

Other than that normal muscle soreness discussed earlier, your workout shouldnt be a painful experience. If a muscle acts up or goes into spasm, you should stop and treat the muscle. For example, use a foam roller to loosen up a rib muscle thats tightened up or having spasms. Dont keep pushing through and working out that muscle to save time as this risks injury to the muscle.

Focusing on these 7 things provides a good foundation for lifting weights with back or neck pain. The most important thing you need to know in any exercise program is to listen to your body. If it doesnt feel right, its probably not, so dont risk injury by pushing through. If the pain continues, determining the cause of your back or neck pain would be important so that non-surgical regenerative interventional orthopedic treatment for back or neck pain can allow you to continue working out.

Your Shoulder Mobility Efforts Are Misdirected

Shoulder Joint Pain from Lifting Weights

Ok, so maybe youve started doing some mobility work and youre not really seeing notable results. Mobility work has become increasingly popular over the last few years. People beating their tissues with foam rollers and lacrosse balls daily and yet we really havent seen a significant decrease in the prevalence of shoulder injuries.

Lets face it, most people dont know what theyre doing when it comes to mobility and warming up. The dynamic warm-up that incorporates mobility has several purposes:

  • Increase core temperature
  • Unlock stiff tissues
  • Activate stabilizer muscles and prepare joints to prepare them to handle heavy loads

Once you understand this, you can develop an effective plan of attack with mobility and you unleash your full fury on the weights with minimal risk of injury.

Some of the most popular exercises for shoulder mobility include the traditional rotator cuff exercises with external rotation with a light band or dumbbell. With minor isolation based shoulder drills like these, its pretty easy to go through the motions and end up doing absolutely nothing to help protect your shoulder joint.

First things first, your shoulder joint needs to have permission to move through its full range of motion. That means opening up your thoracic spine before trying to mobilize the shoulder joint.

What about tissue work? Do it at the end of your workouts.

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How Can We Help You

At Melbourne Sports Physiotherapy our goal is to get you moving pain free as soon as possible.

But, we also want you to actually move better and live a healthier, more active and fulfilling life!

If your sports, fitness training or work has been wearing your body down, book in with one of our expert massage therapists so we can help you reduce your pain or stiffness.

If you are showing some signs of this condition or simply want help prevent this from happening in the future then book in with one of our highly experienced Remedial Massage Therapists today!

You can make an appointment by calling or booking online.

Whats The Best Way To Reduce Shoulder Pain

Heres the bad news: Theres very little research on the best ways to reduce shoulder pain, specifically.

The good news?

Theres a lot of data on pain and joint pain in general, and its fair to assume that most of that applies to shoulder pain, too.

With that in mind, lets look at 15 of the best and worst cures for shoulder pain, and see how they stack up against the evidence.

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Ab Wheel And American Kettlebell Swing:

Both of these exercises put your shoulder through a full overhead motion with the arm internally rotated. The arms are directly in front of the body and the thumbs are pointed in toward each other. You are generally much safer if you are in a thumbs up position. So that simple change in rotation when your arms are forward and going overhead can lead to impingement.

I dont recommend the ab wheel at all, Ive seen too many shoulder injuries from it. Theres a reason that people call it the Death Wheel. Yet another reason why I will always have a job! You know, sometimes if something doesnt kill you, it merely makes you wish for death!

Full overhead American Kettlebell Swings should also be considered a more advanced move. Athletes looking to be competitive at a local or regional level will be expected to perform them. But you average beginner should probably stick to Russian swings. Athletes without adequate shoulder motion risk injuring their cuff and their spine.

Wide hand position for pushups can lead to shoulder impingement . If your shoulders hurt in this position, bring your hands closer together!

Shoulder Tendonitis Exercises To Avoid & Rotator Cuff Exercises To Avoid

PREVENT Shoulder Joint Pain From Lifting Weights (Tips ...

If you or someone you know has experienced a shoulder-related injury, you’ve probably read up on certain exercises like this one or this one that can help put you on the road to recovery.

However, do you know which shoulder impingement exercises to avoid? In general, people need to give their shoulder a rest so that the muscles have time to recover. Some of the exercises that people should stay away from include:

  • Throwing a ball in an overhead fashion, particularly heavy balls
  • Avoid swimming, in particular, the strokes that involve an overhand motion
  • Lifting weights that place stress on the shoulder and rotator cuff

Over time, the inflammation in the shoulder will gradually calm down and people will make a full recovery. On the other hand, there are also exercises that people can do to expedite the recovery process.

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Push Ups And Bench Press:

Both of these can cause shoulder impingement, or make it worse if its already a problem. But impingement usually only becomes a problem if you keep your arms too wide. When your grip is super wide, it puts your shoulder into the position of impingement. Then you start to press or push up, and you start sawing that rotator cuff tendon against the bone!

So keep your hand position more narrow in order to prevent shoulder pain when doing push-ups and bench press. And be sure to pinch the shoulder blades together to provide a solid base to push from. Remember your scapular control!

You Dont Know When To Back Off

Hey I get it, youre hardcore, you have a champions mindset and nothing is going to stop you except for some screwed up shoulders that have just had enough! When you consistently return to exercise at a joint that is being consistently damaged, youre basically re-injuring it every time you train.

If your shoulders are mad at you and chronically inflamed, then back off! You wont lose a terrible amount of progress if you are consistent with lower body training and mindful of your nutrition. Either way, you have to respect the fact that it takes a certain amount of time for your body to heal from injury and that may mean several days, several weeks, or in cases of post-operative care several months.

Are you a glutton for punishment? Are you dead set on making progress at any cost? Are you willing modify your exercise technique in order to say that you made progress that day? This is the type of mentality that leads to injuries.

Its the type that doesnt know how to read the bodys signs that an injury has occurred or may occur. If you have swelling, tenderness, and/or abnormal joint pain in an area that is a sign to back off. Its great to have a plan and be mentally tough, its equally as great to be smart and help yourself ensure long-term progress and longevity in your training career.

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Neutral Grip Is Usually Safer

Does an overhand or underhand pull up/lat pull down grip sometimes cause shoulder pain or discomfort? Does a typical dumbbell pressing grip feel a little not-so-good sometimes as well?

If so, please direct your attention to the neutral/parallel grip. This specific grip is the most shoulder friendly grip there is, as it basically forces you to tuck your elbows in towards your sides .

If any other grip is ever giving you problems, this is the first grip to turn to.

Your Shoulder Workout To Overcome Shoulder Joint Pain From Lifting Weights

Preventing Shoulder Pain While Lifting

If you cant complete compound shoulder movements or shoulder presses, this routine is designed for you. If you can complete shoulder presses, though, you should start with those. Most of these exercises focus on isolating your shoulder muscles and working them individually.

You should perform this shoulder workout once a week, with at least two days rest in between. Be sure to check with your doctor, though, before you start any training program. For this routine, you should do all reps to failure, which refers to the point when you cant lift any more weight after you complete the last rep.

1. Stretch

Your shoulder muscles are more complex than other muscles, so be sure to warm up by stretching and rotating your rotator cuff. Depending on your mobility, you can try grabbing a light plate with your arm bent at a 90-degree angle and your elbow tight against your side. Hold the weight in front of your midsection, keeping your elbow tight to your side, and rotate your forearm out away from your body as far as you can, and then back. Complete 2 sets, with 15 to 20 reps for each arm.

For more exercises and stretches to warm up your shoulders check out this article.

2. Shoulder Press

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Avoid Exercises That Commonly Cause/worsen Shoulder Injuries

While any weight lifting exercise done incorrectly has the potential to cause problems, there are certain exercises that have just proven to be more dangerous in terms of causing or worsening shoulder injuries.

Yes, even when they are done with absolutely perfect form. In fact, especially when they are done with perfect form.

In this case, the problem is the exercise itself and the overall movement and range of motion it requires. The most common exercises fitting this description are:

  • Pull ups/lat pull downs done BEHIND the neck.
  • Overhead presses done BEHIND the neck.
  • Dips
  • Upright Rows

With the exception of upright rows, I started out doing everything else on that list. None of it ever bothered me until I worked up to about body weight + 25lbs on dips, at which point one of my shoulders began to feel worse and worse. So for me, dips were THE exercise that started my shoulder problems in the first place .

I actually continued behind the neck pressing/pulling for a few years after that without any problems, but I stopped doing them at some point mostly as a precautionary measure. Its now been years since Ive done dips or any exercise behind the neck.

If my shoulders could talk, theyd thank me on a daily basis. Yours probably would do, even if they seem fine right now.

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