hiero707glyphics

im 19 years old been lifting for a few years now and had supplemented when i was a bit younger, and being young and stupid i over did it and got a lot bigger, but all the added muscle and work took its toll on my joints. my shoulders pop a lot and they feel weak when trying to roll them around or lift them. i can still lift the same amount of weight and everything but my bench has gone down dramatically due to the pain and weak feeling when i put up any heavy weight. i was wondering if anyone knew some good joint formulas that are known to work or any useful excersizes to maybe build back the shoulders that are giving me such a problem. also when i roll my shoulders/back around it sounds like sand or something in my back and im super uncomfortable all the time. i just kind of hurt all the time and i need to get it fixed because despite me being in the best shape i've ever been, this problem is holding me back from what i could be achieving. i have read up on this a bit and sounds like a rotator cuff injury, but i would love some feedback.

DarkFalcon

Add a good Glucosimine/MSM blended product to your daily supplement list and do exercises 3-4 times a week not just until your better but for good. You'll thank me for it later.

mr_min

these were all exercises i did when going through therapy when i had rotator cuff issues due to the football coach "teaching" us the wrong ways to lift.

talk about painful fun....

military press is very bad for the joint and want primarily caused my problem.
this motion crunches the shoulder joint together - basically bone on bone and everything in the middle gets destroyed..

ddawg91

When you bench do you keep your elbows out at a 90 degree angle and bring hte bar high on your chest?

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hiero707glyphics

lately ive been tending to keep the bar lower on my chest due to so much shoulder pain. went to the hospital the other day and they prescribed me some anti inflammatorys and it seems to be a reoccuring tendonitis and it's real inflamed. so we'll see hjow the medicine helps and some icing, should be okay. shitty though, you never realize how much you use your shoulder muscles until you have an injury involving them.

DarkFalcon

Absolutely, I have to very careful in all my lift's involving my shoulders, really have to eliminate ackward unfluid motions.

Fresch

Sounds like a form of joint instability with some impingement and tendonitis mixed in for good measure.

Most usual cause is the chest muscles being stronger than the back muscles, and causing the humerus (arm bone) to sit in the wrong poition in the shoulder joint. If you have a rounded posture then this can also contribute to the problem.

There is usually an imbalance in the strength of the rotator cuff group, with the internal rotators being stronger than the external rotators.

IR = pecs, latissimus dorsi, subscapularis
ER = teres, supraspinatus, infraspinatus

Anti-inflammatory medication and ice is short term measure to relieve inflammation. Voltaren is the best medication to use, perhaps even the gel.

Also need to modify training to avoid aggravating the situation. No training that causes pain. No doing exercises in the behind the neck position.

Start training the rotator cuff to ensure that internal and external rotators have equal strength.

Stretching and posture work to allow the shoulder joint to return to its normal position.

If you have a pic of you to post would be great or PVT me for more info!!

sahota187

take Glucosimine...pain goes away