Training with Pain.

[spatts]

I was just confused. I suggested fixing your rotators and you said, "I already made those adjustments." So I assumed you meant you were already doing rehab work for your rotators (this would be separate from regular work and AR work).

When does it hurt? If you put your arms to your sides and try to raise them while someone else places resistance against it does that hurt? How about if you hold them out to the sides and try to bring them down with someone resisting from underneath? If you can tell me "It hurts when I do this..." I can help you figure out what you could do for rehab.

 

[PBR]

Spatts...when you have a chance will you explain the re-hab protocol for the delts and rotator cuff...thanks much....thanks for your information here, I hold you in very high praise....

 

[ronin67]

ART- Active Release Technique

Fixed my shoulder in 4 sessions.

Here's some info.




Here's the provider locator.

If your insurance covers chiropractors, then it will more than likely cover ART treatments.

Give it a shot.

 

[spatts]

BR, it depends on what's wrong and where. That's why I was asking for more details about internal/external, etc...

Ronin, ART is good stuff. It didn't fix the muscle imbalance but it certainly made the process more productive.

 

[The Ranger]

Listen to Spatts on this one my friend, I went through the very same thing many years ago. Switched to a more narrow grip, and continued to bench heavy...It really helped for awhile, but then the pain came back...slowly, but it got worse as the weeks went by...THEN I made the biggest mistake I could have made....Rather than taking time to let my shoulder heal, I went another routs...Cortizone....That done me in....I kept hitting it hard for powerlifting comps I was invloved in....A year later...I finally had to have my right shoulder completely repaired.....The pain was like nothing I have ever felt in my life....

Think about it...to get to the rotator cuff, they have to get by all three heads of the delts....Rehab lasted well over a year, and when I got back into the gym, I couldn't even bench the bar....did alot of pool therapy, and light dumbell work(Which I recommend for you right now)

To finish, I ruined my chances of ever hitting the bench hard again, my movements are very limited, and I tend to use hammer strength machines for bench, and smith machine for squats due to lack of mobility....

Live and learn, but listen, take time off, good anti-inflamatories(sp), and let it heal naturally....otherwise, you'll end up with a nice scar that runs from the top on the delt, to the bottom of the armpit like mine....E2, El Cubano and others had the same thing as I did, reaction, the very same...we all made those mistakes babe...

Good luck,

Ranger

 

[RottenWillow]

Resistance from underneath is painful. And I always feel discomfort (though not pain) on the eccentric portion of laterals.

 

[spatts]

That sounds familiar....

Here's a triple set I did in rehab. I used very light weight. I actually started a lot lighter than this, so if this hurts, let me know and I will show you what I did BEFORE this. Like I said, I did this as a triple set: All three moves back to back, 10 of each, and then a few minutes rest. I would go through the whole triple set about 3 times.

If you can do this without it hurting, do the last move on this page: It combines external rotation, abduction, and scapular adduction and depression in one movement:

http://www.prperformance.com/strengthening_your_rotator_cuff1.htm

...actually, if you have time, read the whole article.


You don't have to lift in pain. I have spoken to other powerlifters that think it makes them cool or badass to train through pain. I just see that as less competition for me in the future.

 

[makedah]

Spatts - I like that you call the top one "bye-byes." I used to do them with bands (as well as some other moves) and I called them "traffic cops."

anya - I don't know your financial situation, but when I was rehabbing, I used bands at the gym that were the cheapie plastic bands with handles that you can get at a Sports Authority or Wal-Mart for about $5. Before I joined the gym, I used one-pound dumbells that you can get those at a used sports equipment store for $.50 to $1.

Good luck rehabbing your delts!

 

[RottenWillow]

That looks great. Thanks for the pictures.

How many days per week do I rehab? And can I continue to train chest and shoulders at the current poundage and frequency?

 

[spatts]

I did it every other day, but went by feel. If was still sore, I waited. Just listen to your body.