Ibuprofen for Shoulder Impingement

[Antonious]

How much Ibuprofen mg to take each day to help with light shoulder impingement? + Want to take few weeks off

[Brazensol]

I wonder if I have the same issue with my left shoulder which until a few weeks ago had been trouble free. I was doing seated dumbbell presses when out of nowhere I got a sharp pain in my shoulder. I could feel it radiate partially down the tricep muscle. Felt like a nerve was being pinched. Is this what you are experiencing?

[Antonious]

I didn't have shooting pain, just a sharp pain on top of the shoulder where shoulder and arm "connects". Pain elevated the most while doing biceps curls (i guess from holding the weight).
Goes away as soon as I stop working out but pissed me off since I can't train to the fullest and took a break before I start my first cycle. F torture without a gym. Here's a test I found to ID if you have shoulder impingement

Impingement Test

Shoulder impingement is a natural phenomenon that occurs as you elevate your arm overhead. Studies show that weightlifting can escalate that impingement and alter shoulder mechanics, causing a loss of joint motion or strength imbalances, and pain.

To see if impingement is the cause of your pain, raise your right arm straight out in front of you at shoulder level. Then, reach across your body until your right fingertips rest on top of your left shoulder. The bend of your elbow should point straight forward. From this position, keep your fingertips on your shoulder and slowly raise your elbow straight upward as far as you can without pain. Be sure to repeat this test on both sides.

If your arm bumps into your head without pain, you’re golden. Your impingement test is negative. If you feel pain, go see your qualified health practitioner for direction on resolving the condition. You can’t fix this one with a few exercises.

If your test is negative, move on to the next shoulder joint range of motion test.

Apley’s Scratch Test

Apley’s Scratch Test has two parts, and quickly checks the gross joint range of motion of both shoulders.

Part 1

Raise your right arm fully overhead, bend your right elbow and attempt to touch your fingertips to the top corner of your left shoulder blade closest to the spine. Your back must be straight throughout, if it’s arched, that’s cheating. If you can’t touch your left shoulder blade, you fail the first part of the test and most likely lack external rotation in your right shoulder. Be sure to repeat the test on your left side too.

Part 2

With your left arm, reach down by your hip and then behind your back and slide you hand up your spine and attempt to touch the lower corner of your right shoulder blade. If you’re unable to touch your right shoulder blade with your left fingertips, you fail the second part of the test and most likely lack internal shoulder rotation. Be sure to repeat the test on the left side as well.

It’s also a good idea to stand next to a mirror as you perform the test. If you’re able to touch your shoulder blade, but see that it lifts off your ribcage like a chicken wing (this is actually called “winging”), you still lack internal rotation.

Corrective exercises but didn't try them yet

Corrective Exercises Part 1

Here’s what to do if you failed part one. This exercise is designed to return external rotation to your right shoulder. For left shoulder external rotation loss, just perform the same exercises on the left side.

Half Kneeling Rotation

For the right shoulder to externally rotate, the spine has to rotate to the right. Opposite for the left. This exercise will improve your upper back’s rotation mobility.

Kneel with your left knee on the ground and your right knee up. Your hips and knees should be 90-degree. Next, hold a dowel across your shoulder as you would in a back squat. With a tall spine, turn your shoulders as far to the right as you can without pain. Hold for two seconds and return to starting position. Repeat 2 x 10.

Supported Pec Stretch

The pecs are an internal rotator and if they get stiff due to frequent pushing exercises, like the bench press, it can limit external rotation.

Lie on your back with your arms overhead in a “Y” shape (about 45 degrees from overhead). Bend your knees about 90 degrees with your feet flat on the floor. With a light dumbbell in your right hand, rock your knees to the left as far as possible without pain. Hold this position and take 5 deep breaths, in through your nose and out through your mouth. Repeat this 5 times.

Prone Row to External Rotation

Lie face down on a flat bench with your arms hanging straight down toward the floor. Raise your right arm in a rowing motion with your upper arm perpendicular to your body until your elbow is at shoulder level and bent 90 degrees. Hold this position and rotate your arm until the palm of your hand faces the floor. Your arm will be in a “high five” position with your elbow bent 90-degrees. Hold this position for a count of 2 and reverse the sequence to the starting position. Repeat for 2-3 sets of 12-15 reps.

Corrective Exercises Part 2

If you failed on part two, here’s what to do. This plan will combat the loss of internal rotation of your left shoulder. For right shoulder internal rotation loss, just perform the same exercises on the right side.

Half Kneeling Rotation

This performed exactly as it was for the loss of external rotation on the right side as above. This will improve upper back mobility to promote improved left shoulder internal rotation.

Self-Myofascial Release to the Posterior Shoulder

This one is the key to restoring your internal rotation.

Pin a lacrosse ball (or some other small, firm ball) between your shoulder blade and a wall. Keeping a firm pressure on the ball, slowly move the ball over the entire surface of your shoulder blade for 2-3 minutes. If you find some isolated tender spots in the muscle, perform short oscillations with the ball with a stronger pressure over those spots for up to 30 seconds until your feel the tenderness begin to subside. After you complete this activity, retest your reach behind the back. Bam. It’ll be better.

Prone Half “Y”

This exercise strengthens your lower trapezius and helps loosen your posterior rotator cuff.

Bend at the hips and support yourself on a bench using your right arm. Your left arm should hang straight downward. Raise your left arm overhead in a “Y” shape (about 45 degrees from directly overhead). Hold this position for a 2 count and return to start. Repeat 2-3 sets of 12-15 reps.

If you don’t make improvements in 2-3 weeks, seek out a fitness professional for assistance. And if any of this is painful, seek out a health professional.