Right delt pain

**drose979** · 08-11-2012, 10:28 AM

I posted a month ago about this delt pain I'm havin while doin side laterals. Been doin rotator cuff b4 shoulder workout and not seeming to help. Anything else I should do? Workout isn't suffering after the exercise but that may be cuz of test I d k. Should I stop the side lats for a while?

**nooby** · 08-13-2012, 03:01 AM

Is this your first cycle? Serious question.

**drose979** · 08-13-2012, 08:46 AM

Yes it is been on for about 5 weeks

**itsn8o** · 08-14-2012, 02:37 AM

How's stuff like OHP, dips?

There's a million things that can go wrong in your shoulder (like rc injuries, bursitis, ligiment, tendons), I'd go see a Physio.

**drose979** · 08-14-2012, 09:02 AM

Everything is fine except for side lateralls w right arm

**calstate23** · 08-14-2012, 12:54 PM

Originally Posted by drose979

I posted a month ago about this delt pain I'm havin while doin side laterals. Been doin rotator cuff b4 shoulder workout and not seeming to help. Anything else I should do? Workout isn't suffering after the exercise but that may be cuz of test I d k. Should I stop the side lats for a while?

Where is the pain coming from? If you were to straighten your arm out like you were doing a side lateral does it hurt in the middle where there is a little dip in your shoulder? Or is it somewhere else?

**drose979** · 08-14-2012, 01:49 PM

It hurts right where I'm pointing on the way up and down. It feels irritated in between sets but when I quit the lat raises the pain seems to settle way down. I do 3 sets of small and big circles w a 5 pound weight frontwards and backwards after stretching twice a week on chest and shoulder day. Kinda feel irritation on flat bench but it's not to bad

**calstate23** · 08-14-2012, 04:32 PM

Originally Posted by drose979

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It hurts right where I'm pointing on the way up and down. It feels irritated in between sets but when I quit the lat raises the pain seems to settle way down. I do 3 sets of small and big circles w a 5 pound weight frontwards and backwards after stretching twice a week on chest and shoulder day. Kinda feel irritation on flat bench but it's not to bad

I would assume it is a rotator cuff problem...Now is the pain severe and SHARP? As in you go to do something and it's shooting pain that completely stops you from proceeding? Or is it more of the dull achy pain?

Most likely it's just irritated. I would try to stop doing the exercises that make it hurt for a little bit. 5 lbs also kind of sounds like a lot for doing arm circles. It could actually be making things worse.

Definitely rest from the exercises that are hurting it and rotator cuff exercises should help. Get a rubber resistant band and do inner and outter rotations in the 20-30 range. Rest and gradual strengthening should help.

Also, do you do much rear delts? If any of the muscles of the rotator cuff are weaker then the other it can cause problems...

Basically, to sum up, if the pain is sharp and shooting eliminating you to proceed I would see an orthopedic surgeon. If it's just dull achy pain I would lay off the things that make it hurt for awhile and rest up...Get a resistant rubber band and start doing rotator cuff exercises to strengthen the whole shoulder..Work on hitting all parts of the shoulder. Also lots of stretching. If that helps, continue doing and increase in resistance and slowly work back into your normal weight lifting exercises..

**drose979** · 08-14-2012, 04:40 PM

It doesn't stop me from continuing the exercise. What would u suggest for rear delts? Im partially paralyzed from waist down so I can't do anything standing unless I'm leaning against something or just doin one arm at a time holding onto something so bent over rows are out. Any suggestions? That's prolly my problem cuz I been focused on front and sides.

**MuscleInk** · 08-14-2012, 04:43 PM

Originally Posted by calstate23

I would assume it is a rotator cuff problem...Now is the pain severe and SHARP? As in you go to do something and it's shooting pain that completely stops you from proceeding? Or is it more of the dull achy pain?

Most likely it's just irritated. I would try to stop doing the exercises that make it hurt for a little bit. 5 lbs also kind of sounds like a lot for doing arm circles. It could actually be making things worse.

Definitely rest from the exercises that are hurting it and rotator cuff exercises should help. Get a rubber resistant band and do inner and outter rotations in the 20-30 range. Rest and gradual strengthening should help.

Also, do you do much rear delts? If any of the muscles of the rotator cuff are weaker then the other it can cause problems...

Basically, to sum up, if the pain is sharp and shooting eliminating you to proceed I would see an orthopedic surgeon. If it's just dull achy pain I would lay off the things that make it hurt for awhile and rest up...Get a resistant rubber band and start doing rotator cuff exercises to strengthen the whole shoulder..Work on hitting all parts of the shoulder. Also lots of stretching. If that helps, continue doing and increase in resistance and slowly work back into your normal weight lifting exercises..

Great summary. Rest, ice, and NSAIDs will help. Biggest contributor to shoulder problems is chest work. I see a lot of guys exceeding their lift capacity on flies, flat bench, and incline press. Their form "breaks" and the lift shifts from pec contraction to shoulders/delts doing majority of lift. This eventually results in significant shoulder/rotator pain. This may not be your problem but if you workout with someone, have them verify your form and ROM to make sure you aren't exceeding the load for your current pecs and transferring the load to your shoulders.

**drose979** · 08-14-2012, 07:09 PM

Yea I've been pretty good about Not letting ego interfere w my form. Thank you for the advice I'll def implement everything and hopefully I won't be posting about this shoulder pain again