• Amused
  • Angry
  • Annoyed
  • ArrgPirate
  • atwork
  • Awesome
  • Bemused
  • Cocky
  • Cool
  • Crazy
  • Crying
  • deejayn
  • Depressed
  • Down
  • drinking
  • Drunk
  • eating
  • editing
  • Embarrased
  • Enraged
  • Friendly
  • gamingpc
  • gamingps
  • gamingsteam
  • gamingxbox
  • Geeky
  • Godly
  • Happy
  • hatemailing
  • Hungry
  • Innocent
  • lagging
  • livestreaming
  • loving
  • lurking
  • Meh
  • netflix
  • nostatus
  • Poorly
  • raging
  • Sad
  • Secret
  • Shy
  • Sneaky
  • Tired
  • trolling
  • Wtf
  • youtuber
  • zombies
  • Page 2 of 3 FirstFirst 123 LastLast
    Results 11 to 20 of 28

    Thread: Shoulder Injuries & How To Prevent Them

    1. #11
      Senior Member
      is MASSMONSTER
       
      I am:
      ----
       
      BIGBOSS's Avatar
      Join Date
      Dec 2011
      Location
      FLORIDA
      Posts
      2,042
      Post Thanks / Like
      Rep Power
      2549
      Good info thanks for posting
      TRAIN HARD

    2.    Sponsored Links

      ----
    3. #12
      Member
      This user has no status.
       
      I am:
      ----
       
      slimncut's Avatar
      Join Date
      Jan 2012
      Location
      USA
      Posts
      193
      Post Thanks / Like
      Rep Power
      145
      Great info Pain, points one and seven apply to my injury four months back.

      1. Do not ignore shoulder pain. Training through the pain will only lead to further and more severe injury.
      7. Strengthen the middle and lower traps and rhomboids to increase shoulder stability and ensure better scapular stabilization. Avoid protracted shoulder postural problems.

      I had an injured point of insertion located at the middle center of my delt. The DR. said it was a point where my trapezius inserted.
      Decline bench and Dips irritated it the most, I pused through until the bursae next to the point of insertion was always inflammed.
      I was overtraining and got screwed, I ended up runnning a 6 week cycle of test/tren and 800mg motrin daily. Trained only movements that did'nt use the traps or right delt much.
      Not sure if this was the best move but it worked for me.
      Took 6 weeks to heal properly!

    4. ----
    5. #13
      Junior Member
      This user has no status.
       
      I am:
      ----
       
      Jpotch's Avatar
      Join Date
      Apr 2012
      Posts
      8
      Post Thanks / Like
      Rep Power
      10
      hey bros. im new here and saw this thread. i did a small write up on shoulder injuries a while back on a different board. i'll cut and paste it here too....

      Shoulder injuries are quite common among athletes. Weight training subjects the rotator cuff, labrum, and the joint itself to many different forces not usually seen in the daily life of the common individual. Injuries can occur in different ways. Some happen throughout time and others can happen acutely.
      To better understand injuries I’ll discuss the anatomy of the shoulder first. In my opinion the shoulder is the most structurally complex joint in the body. Basically, the head of the humerus articulates with the glenoid (ball and socket). The glenoid is the socket that extends off of your scapula. The distal end of the clavicle also is part of the shoulder joint. What actually makes the shoulder complex is how it’s all held together.
      Around the glenoid is your labrum. The labrum is a ring of cartilage that’s responsible for keeping your shoulder stable throughout range of motion. Since the glenoid is not a deep socket, the labrum circles around it making it deeper.
      Injuries to the labrum are almost always treatable through therapy or arthroscopy. Typically you see three specific tears within the labrum and each has its own symptoms associated with the injury.
      1) SLAP tear: a tear from the Superior Labrum that travels from Anterior to Posterior. In the weight room it can most commonly happen when there is an overhead pulling motion involved. Using too much weight or poor form can easily be the culprit. Symptoms include: a popping feeling when making a throwing motion, a catching sensation, and deep shoulder aches.
      2) Bankart Lesion: occurs when the joint is stressed enough to sublux or dislocate. When the shoulder begins to come out of the joint the labrum typically tears. This will lead to an unstable shoulder. Weight trainers will notice this typically during two exercises, dumbbell chest press and dumbbell shoulder press. When the press is completed, people often bring the weights together until they touch at the peak of the press. Typically those with a bankart lesion will feel a slight slipping sensation of the humeral head.
      3) Posterior Labral tear: also called internal impingement, this tear occurs when the rotator cuff becomes pinched within the labrum. It is the least common labral injury but when it’s seen it is almost always in an athlete. It is characterized as being very painful with each occurrence.
      fficeffice" />

    6. ----
    7. #14
      Junior Member
      This user has no status.
       
      I am:
      ----
       
      Jpotch's Avatar
      Join Date
      Apr 2012
      Posts
      8
      Post Thanks / Like
      Rep Power
      10
      We commonly hear of weight trainers injuring their rotator cuff. A cuff tear is probably the most common injury to the shoulder obtained through lifting weights. The rotator cuff is what actually keeps your shoulder in place. It is also responsible for lifting and rotating your arm. The cuff is made up of four muscles(suprasinatus, infraspinatus, teres minor, subscapularis); each of them can be torn individually. When the cuff it torn it is typically torn where the cuff tendon attaches to the head of the humerus.
      The most common for a weight lifter is a tear in the supraspinatus. The injury typically begins with the tendon starting to fray. This begins to weaken the area. Once it has been weakened, typically heavy weights will complete the tear.

      The supraspinatus can either experience a partial thickness tear, where soft tissue becomes damaged but it is not completely severed, or a full thickness tear. In a full thickness tear the soft tissue is split in two pieces. When a full thickness tear occurs it renders the muscle useless. Often times the other muscles of the rotator cuff can make up for the torn one. The deltoid can also begin to be used for some additional motion. This is great for those who only tear one muscle but the load of the specific arm is now being accounted for by two or three muscles opposed to four.
      Symptoms of a cuff tear are typically: pain while resting, pain lifting your arm straight from the side, or straight up, and substantial weakness in certain range of motion exercises.
      A full thickness tear will not get better with time. The muscle retracts and has to be brought back to the footprint (anatomical attachment) with a suture anchor. It cannot do this on its own.
      Partial thickness tears in younger healthy individuals can often repair themselves with scar tissue formation. This does not happen without resting the joint for 8-12 weeks. If the joint is continually stressed, a full thickness tear is inevitable.

    8. ----
    9. #15
      Legacy Member
      This user has no status.
       
      I am:
      ----
       

      Join Date
      Jul 2011
      Posts
      73
      Post Thanks / Like
      Rep Power
      114
      Good info bro. I have had to many buddies hurt their shoulders

    10. ----
    11. #16
      BOP ADMINISTRATOR
      is BOPn
       
      I am:
      Cocky
       
      PAiN's Avatar
      Join Date
      Oct 2010
      Posts
      17,282
      Post Thanks / Like
      Rep Power
      6128
      Thanks bro.
      COC RULES: https://brotherhoodofpain.com/anabolic-ster...e-conduct.html

      e-mail: [email protected]

      >>>WE WILL NEVER EMAIL ABOUT SPONSORSHIP INFORMATION!<<<

    12. ----
    13. #17
      Junior Member
      This user has no status.
       
      I am:
      ----
       

      Join Date
      Feb 2012
      Posts
      61
      Post Thanks / Like
      Rep Power
      62
      Great stuff!

    14. ----
    15. #18
      AUSSIE MEMBER
      is loving SDrol
       
      I am:
      Crazy
       
      MaxSteel's Avatar
      Join Date
      Nov 2014
      Location
      Australia
      Posts
      183
      Post Thanks / Like
      Rep Power
      296
      Im just coming across my 1st shoulder injury/soreness..All this info is great..thanks..

    16. ----
    17. #19
      Member
      This user has no status.
       
      I am:
      ----
       

      Join Date
      Jan 2017
      Posts
      120
      Post Thanks / Like
      Rep Power
      731
      Quote Originally Posted by PAiN View Post
      SHOULDER INJURIES

      As a trade-off for mobility, the shoulder lacks some of the stability found in other joints.The shoulder is under considerable stress during many commonly performed weight training exercises and, as a result, is frequently injured. Shoulder pain is often taken for granted or ignored by many bodybuilders. For example, anterior shoulder pain felt secondary to performing bench presses (ie, achieving a "burn") is frequently assumed to be a sore anterior deltoid muscle from a hard workout. It may, in fact, represent a sign of rotator cuff strain or impingement.

      Impingement syndrome and anterior instability are the most common types of shoulder conditions associated with weight training. It is important to recognize that these conditions often coexist. Rotator cuff strain/tendinitis/tear, proximal biceps tendinitis, and subacromial bursitis frequently result from subacromial impingement. However, primary tendinitis resulting from overload may also occur. Less common types of shoulder injuries include brachial plexus neuropathy, suprascapular nerve impingement, posterior glenohumeral instability (due to heavy bench presses), acromio-clavicular joint sprains (AC), proximal biceps tendon tears, pectoralis major strains or tears, and osteolysis of the distal clavicle.



      Impingement syndrome

      Impingement syndrome refers to impingement of the rotator cuff tendons, especially the supraspinatus tendon, under the subacromial arch. The biceps tendon or the subacromial bursa may also be impinged under the subacromial arch. The position that appears to be most damaging is abduction with internal rotation. It is not clear whether rotator cuff muscle/ tendon overload precedes impingement or is caused by it.

      A major factor in shoulder impingement injuries in weight lifters is the muscle imbalance syndrome mentioned earlier, highlighted by overly tight shoulder internal rotators and weak shoulder external rotators. A substantial portion of the typical training program is dedicated to training the pectorals and the lats. Both tend to produce internal rotation of the shoulders. The external shoulder rotators (the infraspinatus and the teres minor) are often neglected.

      There is considerable stress imposed on the rotator cuff muscles during the performance of many exercises, such as the bench press. Too many sets of exercises for the same body part with excessive weight can result in fatigue and overload injury to the rotator cuff. Therefore, weight lifters should be encouraged to perform fewer sets and no more than 12 sets per body part, including warm-ups.

      A common exercise is the lateral raise with the shoulder in internal rotation. The lifter is often instructed to point the thumb down as though pouring water from a pitcher in an effort to better isolate the side deltoid. It may be true, but there is a risk of accelerating or aggravating an impingement syndrome. The clinician should suggest that lateral raises be performed face down on an incline bench positioned at about 75 degrees up from the ground. This position will isolate the side delts without creating impingement.

      Another common mistake is raising the arms above 90 degrees while performing side raises. Unless the thumb is pointing up, this position may increase the risk of impinging the rotator cuff tendons under the subacromial arch. Shoulder protraction is associated with narrowing of the subacromial space. Allowing the shoulders to become protracted forward beyond the neutral position during the performance of exercises such as bench presses may increase the strain to this area.



      Anterior instability of the glenohumeral joint:

      Instability may be due to a single-event trauma where the capsule and glenoid labrum are torn or may be atraumatic representing a tendency toward a loose joint capsule. When either inherently loose or torn loose, the capsule may be unable to support the shoulder in the extremes of abduction and external rotation. Therefore, exercises that place the shoulder in this position should be modified or avoided such as the behind-the-neck press, the behind-the-neck pulldown, and the pec deck. It may also occur from repeatedly hyperextending the shoulder during the performance of bench presses, flyes, and the pec deck by lowering the bar or dumbbells to the point where the elbows are behind the back. Weight lifters not only place their shoulders in an abducted/externally rotated or hyperextended position, but also do it with considerable weight held in their hands. The general principle to use in advising patients is to avoid positions in which the elbows extend behind the coronal plane of the body. It is important to remind the patient that overhead positions are less stable and therefore more risky. While instability is often caused by gradual repetitive capsular stretching injury, Olympic lifters tend to suffer instability resulting from a single-event traumatic injury. They often lose control of a weight while holding the weight in an overhead position.




      It should be noted that the diagnosis of anterior instability may be overlooked due to a misleading response to testing. Patients often experience pain in the posterior shoulder when the arm is placed in an abducted/externally rotated position. It is thought that this posterior pain arises from traction or compression of the posterior structures as the shoulder subluxates forward. Also, anterior instability may be misdiagnosed as a rotator cuff strain.

      The load and shift test is a form of instability testing that involves passively translating the humeral head while stabilizing the glenoid. This test may be performed with the patient in various positions, including seated with arm by the side, seated with the arm in the abducted and externally rotated position, and supine with the arm abducted and externally rotated. Excessive forward excursion of the humerus associated with either pain, apprehension, or clicking may all be considered positive signs. The relocation test should reduce the positive findings. This test involves restabilizing the humerus by pushing the head of the humerus from anterior to posterior while placing the arm in the "apprehension" position of abduction/external rotation. The relocation test is performed with the patient supine. Care should be taken to support the arm to avoid protective muscle spasm.(53)

      Impingement may occur secondary to shoulder instability.(60) The response to testing includes pain felt with the apprehension test that is relieved by the relocation test. Apprehension is usually not the primary response to testing. In such cases, the underlying instability and the subsequent impingement should both be addressed.




      Less common shoulder injuries related to weight training:

      There have been a number of reports in the literature of suprascapular nerve injury either via stretch or compression. Abduction of the arm against resistance has been implicated as the mechanism of injury.The lateral raise and the shoulder press are two exercises that involve abduction against resistance.



      A number of reports document the occurrence of tears of the pectoralis major muscle or tendon, usually from bench pressing. The tendon may either avulse from the bone, tear at the musculotendinous junction, or tear in the muscle itself, usually near the musculotendinous junction. Most of these injuries occur while the arms are extended behind the chest.(20) To prevent such injuries the lifter should avoid lowering the bar to the point at which the shoulder is hyperextended.Regular stretching may be helpful.



      An entity known as atraumatic osteolysis of the distal clavicle has been reported in a number of studies as being related to weight training. This condition, referred to as weight lifter's shoulder, is marked by pain at the acromioclavicular joint while performing the dip, bench press, clean-and-jerk, and overhead presses. Radiographs show osteoporosis and loss of subchondral bony detail at the distal clavicle. In addition, cystic changes may also be present.Atraumatic osteolysis is believed to result from repetitive loading of the acromioclavicular joint resulting in neurovascular compromise to the distal clavicle. Management is difficult given that most patients are serious lifters. Either a dramatic reduction in weight, elimination of the offending maneuver, or substitution of exercises may be suggested. Alternatives to the bench press include a narrow grip bench, cable crossovers, and the incline or decline press. If unsuccessful, elimination of heavy lifting for 6 months is recommended. There is some evidence that those treated surgically with amputation of the distal I to 2 cm of the clavicle are able to return to some lifting. However, many athletes are not able to return to a pre-injury level of lifting.






      Recommendations for Preventing Shoulder Injuries While Weight Training


      1. Do not ignore shoulder pain. Training through the pain will only lead to further and more severe injury.

      2. Avoid exercises where the arm is abducted (raised to the side) in an internally rotated position, such as upright rows and thumbs-pointed-down laterals. Also, do not raise the arms above 90' while performing lateral raises.

      3. Strengthen the external rotator muscles of the shoulder and keep them strong. This process involves regularly performing rotator cuff strengthening exercises-not just when you have an injury. The strength of the rotator cuff muscles should keep pace with the strength of the pectoral and deltoid muscles.

      4. Keep the internal shoulder rotators flexible to avoid shortening. Be careful to avoid instability. Forceful stretching and stretching with weights should be avoided.

      5. Avoid exercises where the rotator cuff is under extreme load.

      6. Warm up the shoulders carefully before exercising them.

      7. Strengthen the middle and lower traps and rhomboids to increase shoulder stability and ensure better scapular stabilization. Avoid protracted shoulder postural problems.

      8. Avoid the pullover exercise or use with extreme caution. Care should be taken not to extend the arms back too far.
      thanks for the info great to know!

    18. ----
    19. #20
      AUSSIE MEMBER
      is a TRT young Wannabe
       
      I am:
      Cool
       

      Join Date
      Jul 2018
      Posts
      25
      Post Thanks / Like
      Rep Power
      20
      Old post with good information. Unfortunately, I am not strong on Anatomy terminology, however, I believe I have a Rotator Cuff Impingement as I can still lift in Lateral raises with just some pain, Incline Dumbell Flys are out. Incline Dumbell presses are ok as are 50% max weight bench press 3 weeks from injury. Maybe I should take a closer look at those rotator cuff exercises. Interesting read.

    20. ----
    Page 2 of 3 FirstFirst 123 LastLast

    Tags for this Thread

    Bookmarks

    Posting Permissions

    • You may not post new threads
    • You may not post replies
    • You may not post attachments
    • You may not edit your posts
    •