Working Around Shoulder Injury

**NEFLRick** · 06-12-2014, 09:45 AM

So I've been fighting a shoulder injury for quite some time now. Basically, I can't do any kind of over head lift. Been doing side lifts, front and rear. But looking for more options of what I can do to hit my shoulders better. My shoulders used to be one of my better areas but, since my injury, I've not liked what my results have been.

Thanks.

**Times Roman** · 06-12-2014, 11:25 AM

Have you looked into TB500?

**NEFLRick** · 06-12-2014, 11:48 AM

Originally Posted by Times Roman

Have you looked into TB500?

Yes, did it and it did little nothing for my shoulder. Helped my back though.

**Times Roman** · 06-12-2014, 11:49 AM

maybe it's time to go talk to a doc?

**NEFLRick** · 06-12-2014, 12:37 PM

Originally Posted by Times Roman

maybe it's time to go talk to a doc?

Maybe but I'm afraid he's just gonna tell me I need either surgery or rest. Neither of which I'll do (just being honest). So I'm looking for ways to work around it. I can live with a little pain.

**Times Roman** · 06-12-2014, 12:42 PM

tell you what Rick. I had knee problems for over 15 years. I took many things for it. And most of it helped. But the "bottom line" is that I eventually went and had my knee fixed, and today, for the first time in almost 20 years, my knees don't hurt (much).

Sometimes it's better to just bite the bullet and get it over with. I wish I had my knee fixed years ago...

...no shame in or dishonor in admitting you need help!

---Roman

**NEFLRick** · 06-12-2014, 02:34 PM

Oh I know, I just don't want to take the time off. The pain is only bad when I do certain exercises. Sometimes worse than others. So I can deal with it. I don't have a job where it's an issue or anything either.

As I said, I am just being honest with myself.

And I'm not saying you're wrong, because, well, you're right.

**Times Roman** · 06-12-2014, 06:37 PM

you are right. I can't make any suggestions for the not taking any time off thing.

It sounds like the pain is still manageable, so keep marching soldier!

**GirlyGymRat** · 06-13-2014, 09:14 PM

Originally Posted by NEFLRick

Oh I know, I just don't want to take the time off. The pain is only bad when I do certain exercises. Sometimes worse than others. So I can deal with it. I don't have a job where it's an issue or anything either.

As I said, I am just being honest with myself.

And I'm not saying you're wrong, because, well, you're right.

Yeh I had rotator cuff and bicep tears. It was manageable after the initial injury and then I tweaked again. Be careful with rom and stretch b4 and after.

I eventually had surgery. After the tweak and a cortisone shot wore off, I couldn't lift a sheet of paper in a certain movement. It wasnt what I wanted but didn't have choice. I did use TB500 during recovery.

Good luck with your shoulder.

**bucs4074** · 06-15-2014, 12:28 PM

I injured my labrum playing football in high school and didn't want to take any time off playing. I continued playing football and weight training for a few months until I injured my rotator cuff because I could put any weight on my labrum. Basically what I'm saying is ignoring one injury can greatly increase your chances of another, so just be careful.

**rollingthunder** · 06-15-2014, 01:29 PM

i don't know how many guys over "a certain age" there are in the weight room that DON'T have shoulder pain...i do. i have tried a number of things to deal with it and still keep lifting. don't know what exactly has helped, but the pain has not been as bad lately as it was 6 months ago.

anyway, here are all the things i have done:

-take MSM. i think this has made the biggest difference for me. i started taking a heaping tablespoon of MSM crystals mixed with water every day for a couple months. that's about 22 gms. that's a lot.
-rotator cuff stretches before every workout. this includes hanging from the pullup bar for 30 seconds.
-no more barbell military presses. too painful. i do seated dumbell presses with palms facing the sides of my head during the exercise. not real heavy weights either - 2/60 lbs at most. usually just 2/50s
-i got a "slingshot" elastic band for use during bench press with heavier weights (over 225 lbs). provides a little support for my shoulder during that exercise.

that's what i've done and i've had quite a bit less pain lately. good luck to you!

**NEFLRick** · 06-15-2014, 05:12 PM

Yeah, I think the overhead pressing is what caused the latest flareup. I was doing dumb bells and then was using one of the machines but I was going heavy. Don't think that was a good idea. Can't do any overhead pressing now.

I need to try the stretches/warmups/etc. see if that eventually gets me back to being able to do a few other exercises.

And yes, I'm almost 45 so I'm not a young guy any longer.

Thanks.

**xjbone** · 06-17-2014, 07:02 PM

I'm 44 and have a nagging shoulder ache. Glucosomine w/ MSM definately helped out. For me, the pain is on the top of the clavicle bone. With the help from other members, I found it to be the Acromio-clavicular Joint. Check out the post "Do steroids help relieve joint pain?" under the ANABOLIC STEROIDS - QUESTIONS & ANSWERS forum (sorry, I tried to link to it but was denied from posting links because I'm a new member).

**xjbone** · 06-17-2014, 07:04 PM

Here is a diagram of the shoulder...

Click image for larger version.

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**NEFLRick** · 06-19-2014, 04:39 AM

Thanks xjbone.

**xjbone** · 06-19-2014, 07:19 PM

I find my glucosomine pills have a strange taste when you pop them in your mouth, almost like church, if that makes any sense.
And it will take a few weeks before you will get any benefit from them.

**Chicagotarsier** · 06-20-2014, 04:56 AM

My formula? GVT + Vit E + Fish Oil + Avacado + Nuts

Vit E and Fish Oil were God Sends. One of the few supplements I say truly are worth something.

I reduced my weight to 50% of my max for military press and do 10 sets of 10 with 30 seconds between sets. When I can do 10 of 10 at that weight I go up by 5-8 pounds and when I reach 10 of 10 I raise again. I find the horrible discomfort of my shoulder reduces each week with the strengthening of the whole muscle and not the rapid contraction of low rep high weight.

4 seconds down immediate thrust up 4 seconds down etc etc.

Isolated movement exercises never did anything to strengthen the issue in my shoulder. The reduced weight and compound motion exercise seems to be the ticket.

GVT is my fav routine ever. Once you understand how 1RM charts work you understand high reps are what actually break your plateaus.