STUDY: How to avoid shoulder injury during training

[austinite]

Characteristics of Shoulder Impingement in the Recreational Weight-Training Population.

2013 Sep 25

Abstract

Despite reports implicating subacromial impingement syndrome (SIS) as an etiological source of shoulder pain among weight-training (WT) participants, a paucity of case-controlled evidence exists to support this premise. The purpose of this study was to determine if WT participants present with characteristics of SIS. Additionally, we investigated the role of exercise selection among those identified as having SIS. Seventy-seven (154 shoulders) men (mean age 28) were recruited, including 46 individuals who engaged in WT a minimum of 2 days per week; and 31 controls with no history of WT participation. Prior to testing, participants completed a questionnaire summarizing their training patterns. Upon completing questionnaire, two previously validated tests used to identify SIS were performed on both groups and included the painful arc sign and Hawkins-Kennedy test. When clustered, these tests have a positive likelihood ratio of 5.0 for identifying SIS when compared to diagnostic gold standards. Analysis identified significant between group differences in the combined presence of a positive painful arc and Hawkins-Kennedy (p < .001) test. A significant association existed between clinical characteristics of SIS (p ≤ .004) and both lateral deltoid raises and upright rows above 90°. Conversely, a significant inverse association was found between external rotator strengthening and characteristics of SIS.

Results suggest that WT participants may be predisposed to SIS. Avoiding performance of lateral deltoid raises and upright rows beyond an angle of 90 degrees; as well as efforts to strengthen the external rotators may serve as a useful means to mitigate characteristics associated with SIS.

Source: Characteristics of Shoulder Impingement ... [J Strength Cond Res. 2013] - PubMed - NCBI

[600@50]

Thanks for the writeup Austinite. Now there is scientific evidence for something I've known for the last 25 years. They could have asked just about anyone who is serious about training and saved the money they spent on this study.

[Red Bastard]

For years, upright rowing was one of my favourite exercises, as it had a strong crossover into my work life. Inevitably, I ended up with an impingement, which I ignored for too long.

Recovery has been frustrating, to say the least!!
PT, layoffs, etc, did little for me. But, now, after a TB run, with low dose HGH, during a strict 3 month layoff, it's finally feeling better! Back at it, with a wiser approach.

[skindiesel]

So Arnold's technique was at risk for shoulder injury in lateral raises interesting

[ickythump]

I think the only way to avoid shoulder pain is to not train them lol

[kelkel]

Thanks for the writeup Austinite. Now there is scientific evidence for something I've known for the last 25 years. They could have asked just about anyone who is serious about training and saved the money they spent on this study.

Very true ^^. To me single arm dumbell upright rows are far superior and allow you to work to your body's own mechanical advantage. When it comes to shoulders years ago I switched to training back followed by shoulders. That simple change made a world of difference in shoulder aches and pains.

[Blesdawg]

Interesting. I do shoulders after back just by chance. I'm always looking for ways to prevent shoulder injuries as I know how common they are. I also do single arm upright rows never upright barbell rows simply by chance.