How To Train Around A Shoulder Injury 

Hello how is your shoulder, did you manage any improvement in range of motion?

Call a doctor bro, don't wait. Shoulder pain is a ticking time bomb.

@@InsulinRunner Ticking time bomb ? Why do you say that 🧐😨

Stopped lifting 12 years ago because of top of shoulder pain, right on that bone that stick up by my trap. Picked lifting back up a year ago and same pain is back. Lifting through it and doing exercises that don’t cause more pain and just going with the flow.

@@Nas_JO Changing the form might do the job. I corrected my severe shoulder pain by making slight adjustments.

Did it?

And how is it now, it happened to me 3 days ago 😭😭😭

@@IzVlad took from July to now (Jan) to be 95% sorted. takes ages but it gets better !!!!!!

Thanks for commenting bro I feel you I was the beast of pull ups and going harder than anybody with a weighted vest and here I’m about to be a month

I’m definitely going to let it go and take it hard on my legs and core but it sucks when u get to build d v taper it’s fine we will come back STRONGER

Hi Alan I read your comment and I just wanted to know how it's going. First of all are you better now? And second of all if you are do you mind sharing if some of the tips in the video helped you. No matter if something of the video helped you or not i hope you and everyone with shoulder injury is getting better.

Same

How long did it take for your pinched nerve to heal?

I have this rn, Did you ever recover?

@@noah1899looks like he died

I experienced this 2 years ago, until I woke up one day and couldn't move my shoulders easily it was mentally devastating AF U need to be careful, if u still didn't injured yourself u have the chance to correct this without falling deeper. I used to feel pain on the (front of my shoulder) during some push exercises it was a minor pain only, it was an indicator of inflammation happening that is caused from bad shoulder joint mechanics and I just ignored the symptoms. Note that not all shoulder problems are created equal, the shoulder joint is so complex and these are some of the most common shoulder problems, and more often they happen one after the other with many people : - rotator cuff related -biceps tendon related (pain at the front of the shoulder) - Ac joint related (pain at the top of the shoulder near the bone) -impingement And from what u said " chest day is one of my favorites". I bet that u target the anterior muscles much more than the posterior muscles especially the chest, which caused muscle imbalances around ur shoulder joint and pain

This message is a quick guideline, it contains the most important information related to shoulder pain recovery I learned during 2 years of my Injury. ~hope it helps ~ My MRI finding was "(Hypertrophic Osteoarthritis changes on ac joint followed by narrowed subcrumial space (impingement)" The pain was mainly on the front of my shoulder. Knowing what causes ur pain is important and will play a big role towards finding the solutions, but regardless of that the following tips will help fixing or improving it. 🔘 First, Get red of the acute pain and inflammation: What causes shoulder joint inflammation? ▶️In general, inflammation is formed regularly during repetitive movements and become problematic and painful when having a bad mechanics inside the shoulder, bad mechanics is caused from (muscle imbalances/bad Pousture/ bad form or mobility during exercises/nerve supply issues /tightness around the joint) Other factors that increases inflammation: sleeping position,stress, processed/fast foods, sugars, inflammatory foods such as processed diary and foods that are have high 'omega 6' levels, GMO foods.. Etc. How to get rid of inflammation fast? ▶️ Quality night sleeping , no stress, ice baths/ cold showers, anti-inflammatory foods, healthy diet and deep breathing techniques. For any new pain/re-accruing pain u feel, u can ice the area for the first 3 days for 15 minutes to help reducing the inflammation. ________________________________ Now let's start fixing all the possible causes of bad mechanics of your shoulder joint, u will be doing all the upcoming fixes together in ur rehabilitation program: 1️⃣ Fix Pousture issues: Especially if u have a forward head posture or a hunched back. Why is it a big deal? ▶️ Bad Pousture can causes the following issues that cause shoulder pain: -bad positioning of scapula - anterior shoulder tilt -Reduces range of motion -muscle imbalances around the joint --compromised blood/nerve supply to muscles -sc join restriction -pec minor tightness What makes a pousture go bad? ▶️-anxiety, depression, sadness - lifestyle (sleeping position, long sitting, leaning forward alot) -mouth breathing -muscle imbalances (anterior vs posterior) 2️⃣ Fix muscle imbalances around your shoulder joint: ▶️Strech the (pec minor, lats, upper traps, the posterior capsule) Streching is a temporary fix so don't spend alot of ur time Streching , but it helps alot if done regularly especially before strengthening exercises to gain little range of motion) -The best stretch u can do is the passive hang ▶️Strengthen the (serratus anterior, lower and middle traps) to stabilize the scapula Serratus anterior and lower trapezius move the scapula in upward rotation, which is crucial for shoulder rehabilitation Weakness of the serratus anterior leads to altered line of pull of the rotator cuff muscle which could increase the risk of impingement syndrome, that's why it's so important to strengthen it It is key to know that the optimal positioning of scapula will help activating the rotator cuff muscles, that's why it is crucial to strengthen the scapula stabilizers along with fixing thoracic mobility ▶️Strengthen the (external rotators muscles, rear deltoids) to externally rotate the shoulder joint. ▶️Strengthen the (core muscles, neck flexors) they are related to the shoulder stability indirectly 3️⃣ Fix your Diet for a proper healing : -Anti inflammatory foods, omega 3 foods - Amino acids from real protein sources for collagen production -focus on these vitamins (C, Mg, K, zinc, D3, B 12) -lots of water - nitrate rich foods to improve blood flow and healing (leafy greens, beets,garlic..) - silica rich foods for collagen production. 4️⃣ Improving blood flow and circulation: U might be eating healthy but if the blood flow isn't optimal in the injured area, u won't get fast results. Better blood circulation = more nutrients and oxygen to body tissues and organs = fast healing. ▶️Do daily cardio/walking, it will make the difference ▶️Active recovery : Move/ train the shoulders daily in the maximum range of motion that doesn't heart, with minimum weight high reps 30-40. this is very important to supply the injured area with blood and nutrition, it's common that blood get restricted in the injured area, so moving it is so important. ⚠️Note⚠️ Never push though pain, small pain might be acceptable during the exercise, if the pain increases after the exercise reduce the Range of motion, start with no weight and progress from there. ▶️Eating foods that promote circulation (beets, leafy greens, garlic... Etc ▶️Put Heat pads regularly at the injured area to increase circulation ▶️Deep nosal breathing (nosal breathing helps creating nitric oxide which promotes circulation and helps healing the body ) ▶️Do contrast therapy at the injured area, this method is effective especially for injured tendons. Do all the fixes and stay consistent to see results. _____________________________ Other important points: 🔘Avoid putting shoulder blade "back and down" on elevated positions 🔘 Thoracic mobility is so critical, take care of it it's important for Pousture/ scapula positioning /nerve supply to muscles 🔘 Hyperactive upper traps lead to shoulder injuries How to de activate hyperactive traps? ▶️Strengthen the lower traps and serratus, if they are weak the upper traps will compensate and become tight and hyperactive ▶️avoid anxiety /stress and correct your breathing by breathing through nose ▶️ Fix upper traps tightness and hyper activity by Exercises like ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-4D6_sK6hxLQ.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-38IMHVBgots.html Along with strengthening the lower trapezius ▶️Avoid too much inhalation during exercises 🔘 What make tightness in muscles? With possible solutions: ➡️Instability around the joint caused by weakness of some muscles or damage on some of them. Which causes other muscles contrct and tighten to compensate ▶️Fix by stabilizing exercises ➡️Overtraining a muscles with no enough recovery Will cause (fibrosis/ adhesion).The protein in the muscle tightnen it up to recover ▶️Fix by active release /myofascial release, active recovery, scar tissue removal techniques ➡️Weaknesses of the muscle : If a muscle us weak it gets tight as a reaction to bear the load on it ➡️Bad Pousture ➡️ Actual shortening of the muscle ▶️ This is the only case where Streching is the solution ➡️Hyperactive sympathetic nervous system which can be caused from trauma, Stress, anger, mouth and shallow breathing Muscles get tight such as upper trapezius, neck muscles , above the chest and neck when the sympathetic nervous system is activated ▶️ Do deep breathing exercises, quality sleep, exhaling and engaging abs more often when exercising, meditation, cold showers and doing other things that help being in a parasympathetic state during the day 🔘 Abs activation during exercises=exhale= less sympathetic = less tightness Too much inhalation =lose control of abs=rely on lower back = unbalanced posture = stress =sympathetic activate =tightness and hyperactive upper traps which leads to weak lower traps and dysfunction of upward rotation of scapula See this ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-2vGNz3ui9Mk.html 🔘 Isometric techniques are good alternatives if u have pain during regular exercises. 🔘u might have a Posterior capsule tightness.... Search on that 🔘 Scar tissue and facia, are two big topics they're important for injury rehabilitation, search on them. 🔘 If u don't have sufficient (Internal rotation and extension) mobility, then it's a crucial to do mobility work on them ________________________________

@@supersonic882 legend, going to apply all these tips

@@supersonic882 did you rehab without surgery ?

@@supersonic882 I have minor pain while doing push exercises In my front shoulder and it also popps way too much. Should I take a rest from the gym or go straight to the doctor?

did you get better in the month?

Please, did you got any improvement in range of motion? I'm struggling with movement after a shoulder dislocation

Look into peptides.

Physio

I can still do pushups tho, with an shoulder impingement

How’s that going Brotha cause I might buy some any bad side effects?

@@JoeyWard-lh3gr zero. Took me about 2 months with the stability training to get it fixed. I dont think the bpc-157 did much but i have no data. Things really got fixed when i did band work 3-4 times a week

@@JoeyWard-lh3gr ended up doing these exercises with my trainer called “swimmers” “clocks” and “ladders”. All with a band around my wrists facing against a wall. The swimmers didnt use any bands

Mines kinda the opposite like it hurts on pull ups and rowing type of actions. I can dumbell press and do arms and stuff so I don’t understand it

@@souperiorh i have the same problem! The only way to pull is doing underhand grip for me

@@k4buki736 same bro, let me know if u find a fix.

@@k4buki736 idek what it is

@@souperiorh same here

Same thing happened to me last week bro im loosing it

I had a shoulder injury for around 6 months, which i kept training chest, climbed and worked. I work as a firefighter in sweden which made the shoulder injury worse. I went to a orthopedist which told cortisone injection in the shoulder which unfortunely didnt help. He told me i had to undergo a acromion surgery. I have been on sick leave for 2 months since i couldnt move my shoulder at all at the start but its getting better now. All i can say is that its worth to take care of it. still on sickness but im doing the rehab and can move around the shoulder now, but i cant lift anything with weights yet. It was hell at the start since i couldnt train, gained weight since i still ate the same amount but at the same time, you will get back at it if you enjoy training. Try to go a physiotherapist that can help you mate, try to take care of it.

Back off! Damn

hey I have had the same issue and have been living with it for a year. Are you still lifting?

Oh my

Same here, how’s it going for you?

@@marklanston7256 my current trainer had this thing gone. Im 95% better. Can press 40lb dumb bells no pain, no pain on pushups and benching. We did alot of shoulder stability work. Shit aith bands. Up close to the wall these things called “clocks”. Or clocks on the floor in the push up position. We really strengthened the scapulas and muscles around the shoulder and thats really been huge. It took a shit load of time though. I got hurt last august 2023.. its now mid march 2024

I've had the same problem for about 2 years til now. I can't do push ups, military press, bench press no more (I should have seen a doctor but never did). After about 6-8 months I can do pull ups again but no more than 50 per session.i just use lightweights, kettlebells and resistance bands now.

@@marklanston7256 fully fixed. Alot of therapy work with the trained. I dont even knownthe names of the exercises. But alot of shit with bands. It took several sessions with some work but i can now shoulder press 30lbers

Band work called clocks? Facing wall exercises with bands. Ladders and clocks my trainer calls them. And laying flat bands across wrists doing s bench motion with one kettle bell in hand doing a pushup motion.

how’s your shoulder now? have you continued to train

How are u doing now?

@@ArmwrestlingJoe I rested for two weeks and did light exercise on the shoulders afterwards. Right now I'm fine.

Try light lateral raises with 5lbs dumbbells with your thumbs up Check out jeff cavaliere videos

Exactly same thing here. Haven’t been able to work chest for weeks

@@calhoeppner2465 how’s it now pal

Same. Stopped bench and shoulder press. Ac joint pain is the worst

@@kvchiefs19 same bro! what type of exercise you are doing?

@@shymanshimanto5908 anything that doesn't aggravate ac joint. And i've been doing band exercises that have been helping. youtube ac joint pain rehab exercises.

How are you now ?

I have a rotator cuff injury on my left shoulder. I tried pushups with a closer grip than usual. Give it a try on the wall if it works then gradu ally do it on the ground. Best of luck!

Agreed