Training with Pain.

[RottenWillow]

I've developed chronic shoulder pain from pushing myself hard to put lbs on my bench. Sore on the right side, really sore on the left. A week's rest makes no difference even with active recovery. Since I have no intention of giving away my size and strength gains I just train through it. So long as it doesnt get any worse Im not stopping.

I am sure I'm not the only one here who trains with pain.
I know I would personally find a LOT of support in knowing who else deals with this.

 

[tuc biscuit]

Niggles and aches are part of the game imo, but there is no point in being foolhardy and thinking about short over longterm, only you yourself know.

 

[PBR]

anya....Iam doing same thing as you are right now...right shoulder, from getting stronger on the bench press...hurts bad, not just a little....started taking a narrower grip on the bench press to relieve the outer deltoid (lateral head) of such a load....this has helped alot....also have changed up routine, started Hatfields regime with the multi-muscle group/ compound lifts, this will eliminate my wanting to go into 1 to 3 rep range and further injuring the shoulder -which is basically telling me it is over-taxed....my shoulder only hurts while performing bench/military presses, at all other times Iam comfortable and have no pain or restrictions.......

 

[spatts]

Stop benching high and wide and fix your rotator cuffs!

Last spring I could barely open a door my shoulders were so bad...could barely bench the bar...couldn't squat right because of the pain of carrying the bar on my shoulders...from benching heavy, high, and wide.

Then I stopped benching high and wide, and started benching in and low. I set out on a 1 year campaign to repair my rotators. I JUST added overhead work back in, after 14 months of progressive rehab. Now I'm benching well over 200 raw with no pain, and I can hold a door open without crying. I also go to 1 rep maxes once a week and 3 rep maxes once a week...no pain. It's a FORM issue.

Pain is a form of communication from your body. LISTEN TO IT. It may be telling you to change things for the long-term better.

 

[RottenWillow]

Stop benching high and wide and fix your rotator cuffs!

Already made those adjustments. The pain stopped progressing but has not improved.

my shoulder only hurts while performing bench/military presses, at all other times Iam comfortable and have no pain or restrictions.......

PBR, that's where I'm at. I dont feel it except when I'm benching. The discomfort is at its worst during warmup, slightly better during the first 2-3 reps of the first work set, and better still by the end of the first work set, but is always there.

 

[spatts]

FIX YOUR ROTATOR CUFFS.

 

[Hannibal]

A week's rest makes no difference even with active recovery.

I think time and ACTIVE recovery are the key. You said, "a weeks rest",....read spatts post. It has taken us over a year to rehab her shoulder. It is going to take time. If you have changed your benching style that is the first step. Doing specific rehab work for your rotators is the second step.

The hardest part is that you have to be patient and take it slow. It will be frustrating..believe I know. But stick with it and your shoulders/cuffs will be stronger in the long run.

 

[RottenWillow]

I think time and ACTIVE recovery are the key. You said, "a weeks rest",....read spatts post. It has taken us over a year to rehab her shoulder.

That part of my post was pretty misleading. I was referring to my training split. Each bodypart is trained only 1x every 7 days. I've been using active recovery via 2.5 lbs weights for about 8 weeks. No money for bands.

 

[spatts]

What moves are you doing for AR?

What moves did you do for your rotator cuff/infraspinatus, etc?

Is it internal or external rotation, and were your moves specific to that?

 

[RottenWillow]

Your questions are assuming a knowledge base I dont have.

I have been following your AR post and mimicing the movment that originally made me sore, bench. I have been doing benches with a 15lb barbell, not an olympic bar obviously. The 2.5lb weights I mentioned are used for overhead presses, 5 lb dumbells in each hand, and laterals, a single 2.5 in each hand.

What's internal and external rotation? Did I answer your other questions?