Rotator Cuff Impingement

[Buffeck]

Hi,
I am new to Forum posting but not new to life of lifting. I have been lifting for 15 years. Two years ago I suffered from rotator cuff impingement. I was told that my lifting days were over. I have been lifting again for the last 9 months with no ill effects UNTIL my shoulder started barking once in a while. Now the pain comes and goes. I have lost 0 in the strength department and my range of motion is 100% as well. Does anyone have any advise or experience with this injury? I have only used gear twice and some people have told me that it might help by retaining water in the joint (thoughts & opinions would help).

Thanks,

 

[maldorf]

Using gear really is not going to help much, especially in the long run. It might even make your problem worse since you will experience a fairly fast increase in strength and be using heavier weights.
I just think you need to look at your training and evaluate what movements it is that your are doing that cause you pain either while you are doing it or the next day. For me it was mostly flat bench presses. I stopped doing overhead presses too and just did dumbell laterals for delts and all of the problems went away just about. Also look at if you might be overtraining that area too.

 

[napaulm]

i second him. just work around it. i had that for while. then i ended up with a partial rotator cuff tear that kept me off for 4 months. flat benches are outa the question. altho i can do overhead movements. gear, like he said, will exacerbate yr problem due to strength increases. i used 150 mg week deca, cuz i hear of alot of pro athletes who use it to heal faster. but impingement isnt like a tear. it's not an injury...yet. all i know is, im back lifting again and have no problems but for benches and heavy laterals. be careful!
of course, if yr a serious trainer and cant live without it, u can get yr bone shaved to give yr tendon room. last resort!

 

[PsyT]

go to intensemuscle.com and search Dante's posts using keyword "BROOMSTICK STRETCH"

He gives a real good explanation. It solved my impingment problems after a few weeks of doing it religiously.

 

[Kapeta]

I found this advice back in 2007 on a forum by some strength coach ....

* Strengthen serratus anterior
* Strengthen low trap/mid trap
* Strengthen Rhomboids
* Strengthen external rotators (supra, infra, teres minor)
* Strengthen subscapularis (usually inhibited from the dominant internal rotators)
* Stretch pectoral muscles (primarily pec minor -- usually)
* Stretch Lats
* Stretch neck musculature (stretch upper traps, SCM, levator scapule, scalenes, etc)
* Stretch Triceps
* Stretch Posterior capsule
* Stretch Posterior shoulder musculature
* Lower your pressing volume (until you are pain free)
* When you press, use push-ups (weighted) and/or db presses***
* Get away from SHOULDER days. I'm sorry if are offended, but I don't give a damn.
* Avoid movements in impingement zone.
* If symptoms go away, get in and out of overhead pressing if you performed this before.
* Horizontally row and vertically pull MORE
* Retract and depress when you row
* Learn how to use your scapulas when you do ANYTHING with the shoulder joint (row, pull, press)
* Throughout the day, ensure good posture. If you do things to help your issue for 1 hour out of the day, don't fuck it up the other 23 hours. Shoulder blades back and down when you are at your damn computer!
* Warm your shoulders up. Hell, most stupid bodybuilders don't even warm-up properly. Just because your first exercise is bench press, it doesn't mean simply warm-up with the bench press with lighter weight, then progress into your working weight.


***Typical DB Press order (1 = less pain, 6 = more pain)

1. DB Floor Press (neutral grip)
2. DB Floor Press (45')
3. Flat DB Press (neutral grip)
4. Flat DB Press (45')
5. Incline DB Press (neutral grip)
6. Incline DB Press (45')

 

[Bizmarkie40]

is this the "Broomstick Stretch" you were referring to?

YouTube - ‪www.josephcoyne.com - Broomstick Stretch‬‏

 

[MGunz]

I have the same thing. It's called impingement syndrome. It's in my right shoulder, and makes the whole right side of my upper body slightly weaker than my left. The doc says it's very common in overhand athletes like pitchers and swimmers. I think mine is from a combination of weights, boxing, and competive raquetball when I was younger.
Either way last year I went to a doctor that specialized in ART (active release therapy)
Basically he just stretches it and digs his fingers into the joint. The combination of 3 months of this and gear, has really helped my situation.

 

[TTLex]

I had the same issue, came and went throughout the years. I also ran cycles while I had the issue, didnt let off with the heavy weights. I ended up with a slight tear, had that repaired and they shaved some bone off to relieve the impingment. I had the surgery in September, I was back in the gym around january. Im now back to the heavy weights, with some occasional shoulder pain. The only thing that really bothers it is bench press, ecspecially incline. The fucked up part is my other shoulder is hurting now, guess I was overcompensating.

 

[walker11]

over the past 13-14 months i've been dealing with all kinds of shoulder issues, the main one being labrum surgery(left). but recently i have somehow managed to develop a rotator cuff impengeent in my right shoulder. My therapist has had me start doing lower/mid trap work and stetching for my pec minors and rotators. She said she has me doing this because a lot of weightlifters have tight pecs which cause our shoulders to sit forward (which i've heard a few times before over the years) and out of the optimal joint position for lifting. What has helped me the most so far is deep tissue massage therapy and rotator stretching (sleeper stretch). So if you have a chance, try massage therapy and some stretching.