On March 06 2012 05:22 KOVU wrote: Friend of mine has slight pain in the wrist after bench pressing. When watching his bench his wrist is straight and form looks really good. Any quick tips on strengthening the wrist?
My neck pain went away after a couple of days of stretching <3
I would need more info.
Quick strength you got wrist curls, wrist roller, rice bucket, any type of hanging or squeezing work. Pinch plates, etc.
On February 24 2012 10:18 Release wrote: Sacroiliac joint issues, had it before. Question: Both times, it has only been my right side which suffered pain, and particularly during deadlifts and squats. What are some possible theories as to why it would only occur on my right side?
I was wrong. I tried the manipulation but nothing really happened. I looked at the "so you hurt your lower back" page again and the pain is not in the SI joint area. In the conclusion picture, it is around the top of the gluteus medius fascia and the iliac crest. Only on my right side
most of this is repetitive of what has already been posted: + Show Spoiler +
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. http://www.exrx.net/Articulations/Shoulder.html Squats, Deadlift, Running, Jumping
3. What type of pain is it? Burning? Ache? Tingling? Sharp? It aches after an exercise, sharp during
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 3 after, 6 during 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Chronic. Can't remember when it first started right now. Probably 1-2 months ago. Miniscule improvement.
6. Have you been training through pain? If so, how long? It was better for a week when i trained starting at 135lb squat/dead, but now i stopped again
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. Seems close to the bone, although the bone is close to the surface.
8. What have you been doing for recovery purposes? rest
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? rest=minimal help, movement makes it worse. Not constant, but right side definitely feels different than left during whole day. 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?Tissues seem softer/more tender than the one around my left side.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? After squat/dead, terrible. Beginning/end: softer/tender than left 12. Any previous injury history? Had once before although may count as the same injury 13. How's your posture? Completely straight/slight hyperextension makes it painful 14. What is your current workout routine for that bodypart? Do you play any sports? quit squats and deads for a while. Track 15. Any other information I should be aware of or that comes to mind that may help? I had a bit of buttwink on my squats. Maybe that caused it, but only on my right side so... My flexibility issue with left arm means that some weight on left half of barbell is supported by should/wrist. Maybe cause imbalance?
1. Google a pic and mark where it hurts. this #s 7,8 and the area just under the shoulder bone 2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. http://www.exrx.net/Articulations/Shoulder.html Any rack position hurts: 3 squats and cleans. Pull/chin up: feels like something is going to pop out of position if i try too hard press/bench press: feels painful after a set
3. What type of pain is it? Burning? Ache? Tingling? Sharp? an ache after pressing movements sharp pain when trying to get proper rack position
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 0 outside of exercise. 2 or 3 for press. 6 or 7 when trying to get proper rack position 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? chronic; must have been a few months ago. Didn't realize because high bar squat rack doesn't hurt as much. It's gotten worse.
6. Have you been training through pain? If so, how long? yes a few months
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. im not sure but i feel like somethings on my left upper back is not properly attached to my arm. 8. What have you been doing for recovery purposes? not much. Some ice and flexibility work. 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? nothing helps, it's gotten slightly worse over a long period of time. It is constant. Increase when i try to do rack position (clean/lowbar/frontsquat) 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? feels a lot more tender on my upper left back where it feels tighter on my upper right back. No swelling 11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? same throughout the day except particularly painful in rack position. 12. Any previous injury history? not related to this 13. How's your posture? fine 14. What is your current workout routine for that bodypart? Do you play any sports? rows/bench/press 15. Any other information I should be aware of or that comes to mind that may help? when i'm doing any rack position, i notice that my left shoulder moves backwards. This makes correct low bar impossible for my left side to achieve while my right side is fine. In clean/FS, my wrist has to flex a considerable amount to make up for this. Also, in every grip, my left hand falls closer to the center than my right hand (unless im using mixed grip for deadlift). I think i was doing a lat pulldown a few months ago when i felt something tear slightly below that area. I rested it for a week and it felt ok after that, but it has been causing me problems. In terms of flexibility, my left arm can move behind my back a lot easier than my right arm, but my right arm has better ROM in front and above the shoulder.
Did a little research, could this be separated shoulder?
Update: saw a trainer on this and she said that it was tight neck muscles. She had me stretch, didn't really seem to change anything. Feel like it is something else, but she said it wasn't separated shoulder. Update2: I'll be uploading pictures about what i mean when i say my left shoulder moves backwards and the lack of ROM. The red shows that my hand is way in front of my shoulder, which moves behind my back. In terms of the first two pictures, the right shoulder actually moves forward and partially covers the chest, while the left shoulder does not cover the chest (look near the armpits)
On February 24 2012 10:18 Release wrote: Sacroiliac joint issues, had it before. Question: Both times, it has only been my right side which suffered pain, and particularly during deadlifts and squats. What are some possible theories as to why it would only occur on my right side?
I was wrong. I tried the manipulation but nothing really happened. I looked at the "so you hurt your lower back" page again and the pain is not in the SI joint area. In the conclusion picture, it is around the top of the gluteus medius fascia and the iliac crest. Only on my right side
most of this is repetitive of what has already been posted: + Show Spoiler +
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. http://www.exrx.net/Articulations/Shoulder.html Squats, Deadlift, Running, Jumping
3. What type of pain is it? Burning? Ache? Tingling? Sharp? It aches after an exercise, sharp during
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 3 after, 6 during 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Chronic. Can't remember when it first started right now. Probably 1-2 months ago. Miniscule improvement.
6. Have you been training through pain? If so, how long? It was better for a week when i trained starting at 135lb squat/dead, but now i stopped again
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. Seems close to the bone, although the bone is close to the surface.
8. What have you been doing for recovery purposes? rest
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? rest=minimal help, movement makes it worse. Not constant, but right side definitely feels different than left during whole day. 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?Tissues seem softer/more tender than the one around my left side.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? After squat/dead, terrible. Beginning/end: softer/tender than left 12. Any previous injury history? Had once before although may count as the same injury 13. How's your posture? Completely straight/slight hyperextension makes it painful 14. What is your current workout routine for that bodypart? Do you play any sports? quit squats and deads for a while. Track 15. Any other information I should be aware of or that comes to mind that may help? I had a bit of buttwink on my squats. Maybe that caused it, but only on my right side so... My flexibility issue with left arm means that some weight on left half of barbell is supported by should/wrist. Maybe cause imbalance?
1. Google a pic and mark where it hurts. this #s 7,8 and the area just under the shoulder bone 2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. http://www.exrx.net/Articulations/Shoulder.html Any rack position hurts: 3 squats and cleans. Pull/chin up: feels like something is going to pop out of position if i try too hard press/bench press: feels painful after a set
3. What type of pain is it? Burning? Ache? Tingling? Sharp? an ache after pressing movements sharp pain when trying to get proper rack position
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 0 outside of exercise. 2 or 3 for press. 6 or 7 when trying to get proper rack position 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? chronic; must have been a few months ago. Didn't realize because high bar squat rack doesn't hurt as much. It's gotten worse.
6. Have you been training through pain? If so, how long? yes a few months
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. im not sure but i feel like somethings on my left upper back is not properly attached to my arm. 8. What have you been doing for recovery purposes? not much. Some ice and flexibility work. 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? nothing helps, it's gotten slightly worse over a long period of time. It is constant. Increase when i try to do rack position (clean/lowbar/frontsquat) 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? feels a lot more tender on my upper left back where it feels tighter on my upper right back. No swelling 11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? same throughout the day except particularly painful in rack position. 12. Any previous injury history? not related to this 13. How's your posture? fine 14. What is your current workout routine for that bodypart? Do you play any sports? rows/bench/press 15. Any other information I should be aware of or that comes to mind that may help? when i'm doing any rack position, i notice that my left shoulder moves backwards. This makes correct low bar impossible for my left side to achieve while my right side is fine. In clean/FS, my wrist has to flex a considerable amount to make up for this. Also, in every grip, my left hand falls closer to the center than my right hand (unless im using mixed grip for deadlift). I think i was doing a lat pulldown a few months ago when i felt something tear slightly below that area. I rested it for a week and it felt ok after that, but it has been causing me problems. In terms of flexibility, my left arm can move behind my back a lot easier than my right arm, but my right arm has better ROM in front and above the shoulder.
Did a little research, could this be separated shoulder?
Update: saw a trainer on this and she said that it was tight neck muscles. She had me stretch, didn't really seem to change anything. Feel like it is something else, but she said it wasn't separated shoulder. Update2: I'll be uploading pictures about what i mean when i say my left shoulder moves backwards and the lack of ROM. The red shows that my hand is way in front of my shoulder, which moves behind my back. In terms of the first two pictures, the right shoulder actually moves forward and partially covers the chest, while the left shoulder does not cover the chest (look near the armpits)
On February 24 2012 10:18 Release wrote: Sacroiliac joint issues, had it before. Question: Both times, it has only been my right side which suffered pain, and particularly during deadlifts and squats. What are some possible theories as to why it would only occur on my right side?
I was wrong. I tried the manipulation but nothing really happened. I looked at the "so you hurt your lower back" page again and the pain is not in the SI joint area. In the conclusion picture, it is around the top of the gluteus medius fascia and the iliac crest. Only on my right side
most of this is repetitive of what has already been posted: + Show Spoiler +
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. http://www.exrx.net/Articulations/Shoulder.html Squats, Deadlift, Running, Jumping
3. What type of pain is it? Burning? Ache? Tingling? Sharp? It aches after an exercise, sharp during
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 3 after, 6 during 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Chronic. Can't remember when it first started right now. Probably 1-2 months ago. Miniscule improvement.
6. Have you been training through pain? If so, how long? It was better for a week when i trained starting at 135lb squat/dead, but now i stopped again
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. Seems close to the bone, although the bone is close to the surface.
8. What have you been doing for recovery purposes? rest
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? rest=minimal help, movement makes it worse. Not constant, but right side definitely feels different than left during whole day. 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?Tissues seem softer/more tender than the one around my left side.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? After squat/dead, terrible. Beginning/end: softer/tender than left 12. Any previous injury history? Had once before although may count as the same injury 13. How's your posture? Completely straight/slight hyperextension makes it painful 14. What is your current workout routine for that bodypart? Do you play any sports? quit squats and deads for a while. Track 15. Any other information I should be aware of or that comes to mind that may help? I had a bit of buttwink on my squats. Maybe that caused it, but only on my right side so... My flexibility issue with left arm means that some weight on left half of barbell is supported by should/wrist. Maybe cause imbalance?
1. Google a pic and mark where it hurts. this #s 7,8 and the area just under the shoulder bone 2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. http://www.exrx.net/Articulations/Shoulder.html Any rack position hurts: 3 squats and cleans. Pull/chin up: feels like something is going to pop out of position if i try too hard press/bench press: feels painful after a set
3. What type of pain is it? Burning? Ache? Tingling? Sharp? an ache after pressing movements sharp pain when trying to get proper rack position
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 0 outside of exercise. 2 or 3 for press. 6 or 7 when trying to get proper rack position 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? chronic; must have been a few months ago. Didn't realize because high bar squat rack doesn't hurt as much. It's gotten worse.
6. Have you been training through pain? If so, how long? yes a few months
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. im not sure but i feel like somethings on my left upper back is not properly attached to my arm. 8. What have you been doing for recovery purposes? not much. Some ice and flexibility work. 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? nothing helps, it's gotten slightly worse over a long period of time. It is constant. Increase when i try to do rack position (clean/lowbar/frontsquat) 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? feels a lot more tender on my upper left back where it feels tighter on my upper right back. No swelling 11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? same throughout the day except particularly painful in rack position. 12. Any previous injury history? not related to this 13. How's your posture? fine 14. What is your current workout routine for that bodypart? Do you play any sports? rows/bench/press 15. Any other information I should be aware of or that comes to mind that may help? when i'm doing any rack position, i notice that my left shoulder moves backwards. This makes correct low bar impossible for my left side to achieve while my right side is fine. In clean/FS, my wrist has to flex a considerable amount to make up for this. Also, in every grip, my left hand falls closer to the center than my right hand (unless im using mixed grip for deadlift). I think i was doing a lat pulldown a few months ago when i felt something tear slightly below that area. I rested it for a week and it felt ok after that, but it has been causing me problems. In terms of flexibility, my left arm can move behind my back a lot easier than my right arm, but my right arm has better ROM in front and above the shoulder.
Did a little research, could this be separated shoulder?
Update: saw a trainer on this and she said that it was tight neck muscles. She had me stretch, didn't really seem to change anything. Feel like it is something else, but she said it wasn't separated shoulder. Update2: I'll be uploading pictures about what i mean when i say my left shoulder moves backwards and the lack of ROM. The red shows that my hand is way in front of my shoulder, which moves behind my back. In terms of the first two pictures, the right shoulder actually moves forward and partially covers the chest, while the left shoulder does not cover the chest (look near the armpits)
Is this the only issue you have or is the other low back thing still giving you problems?
Do these exercises fix the problem? Or do they just strengthen the joint/muscle around the joint?
Maybe, I can't tell I haven't seen you.
Stretching isn't strengthening -- it's gaining you more flexibility/mobility so the joint can move better if you have crappo posture or tight muscles
I don't think i explained the problem correctly then: It's not tightness: it's extremely loose. Virtually any weight/force on it causes it to move down/backwards. It naturally sits lower than my left shoulder, even when gravity is the sole force acting upon it. Even just pretending to rack position causes it to dip down and backwards.
More information: during any pressing movements involving my left arm, there is sharp pain in the area where the barbell usually sits in a front squat. Also, around the armpit, there is a semi-hard vein like thing connecting my chest to my right arm/shoulder. On my left side, that thing is a lot softer and more tender.
On February 24 2012 10:18 Release wrote: Sacroiliac joint issues, had it before. Question: Both times, it has only been my right side which suffered pain, and particularly during deadlifts and squats. What are some possible theories as to why it would only occur on my right side?
I was wrong. I tried the manipulation but nothing really happened. I looked at the "so you hurt your lower back" page again and the pain is not in the SI joint area. In the conclusion picture, it is around the top of the gluteus medius fascia and the iliac crest. Only on my right side
most of this is repetitive of what has already been posted: + Show Spoiler +
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. http://www.exrx.net/Articulations/Shoulder.html Squats, Deadlift, Running, Jumping
3. What type of pain is it? Burning? Ache? Tingling? Sharp? It aches after an exercise, sharp during
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 3 after, 6 during 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Chronic. Can't remember when it first started right now. Probably 1-2 months ago. Miniscule improvement.
6. Have you been training through pain? If so, how long? It was better for a week when i trained starting at 135lb squat/dead, but now i stopped again
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. Seems close to the bone, although the bone is close to the surface.
8. What have you been doing for recovery purposes? rest
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? rest=minimal help, movement makes it worse. Not constant, but right side definitely feels different than left during whole day. 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?Tissues seem softer/more tender than the one around my left side.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? After squat/dead, terrible. Beginning/end: softer/tender than left 12. Any previous injury history? Had once before although may count as the same injury 13. How's your posture? Completely straight/slight hyperextension makes it painful 14. What is your current workout routine for that bodypart? Do you play any sports? quit squats and deads for a while. Track 15. Any other information I should be aware of or that comes to mind that may help? I had a bit of buttwink on my squats. Maybe that caused it, but only on my right side so... My flexibility issue with left arm means that some weight on left half of barbell is supported by should/wrist. Maybe cause imbalance?
1. Google a pic and mark where it hurts. this #s 7,8 and the area just under the shoulder bone 2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. http://www.exrx.net/Articulations/Shoulder.html Any rack position hurts: 3 squats and cleans. Pull/chin up: feels like something is going to pop out of position if i try too hard press/bench press: feels painful after a set
3. What type of pain is it? Burning? Ache? Tingling? Sharp? an ache after pressing movements sharp pain when trying to get proper rack position
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 0 outside of exercise. 2 or 3 for press. 6 or 7 when trying to get proper rack position 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? chronic; must have been a few months ago. Didn't realize because high bar squat rack doesn't hurt as much. It's gotten worse.
6. Have you been training through pain? If so, how long? yes a few months
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. im not sure but i feel like somethings on my left upper back is not properly attached to my arm. 8. What have you been doing for recovery purposes? not much. Some ice and flexibility work. 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? nothing helps, it's gotten slightly worse over a long period of time. It is constant. Increase when i try to do rack position (clean/lowbar/frontsquat) 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? feels a lot more tender on my upper left back where it feels tighter on my upper right back. No swelling 11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? same throughout the day except particularly painful in rack position. 12. Any previous injury history? not related to this 13. How's your posture? fine 14. What is your current workout routine for that bodypart? Do you play any sports? rows/bench/press 15. Any other information I should be aware of or that comes to mind that may help? when i'm doing any rack position, i notice that my left shoulder moves backwards. This makes correct low bar impossible for my left side to achieve while my right side is fine. In clean/FS, my wrist has to flex a considerable amount to make up for this. Also, in every grip, my left hand falls closer to the center than my right hand (unless im using mixed grip for deadlift). I think i was doing a lat pulldown a few months ago when i felt something tear slightly below that area. I rested it for a week and it felt ok after that, but it has been causing me problems. In terms of flexibility, my left arm can move behind my back a lot easier than my right arm, but my right arm has better ROM in front and above the shoulder.
Did a little research, could this be separated shoulder?
Update: saw a trainer on this and she said that it was tight neck muscles. She had me stretch, didn't really seem to change anything. Feel like it is something else, but she said it wasn't separated shoulder. Update2: I'll be uploading pictures about what i mean when i say my left shoulder moves backwards and the lack of ROM. The red shows that my hand is way in front of my shoulder, which moves behind my back. In terms of the first two pictures, the right shoulder actually moves forward and partially covers the chest, while the left shoulder does not cover the chest (look near the armpits)
Is this the only issue you have or is the other low back thing still giving you problems?
Do these exercises fix the problem? Or do they just strengthen the joint/muscle around the joint?
Maybe, I can't tell I haven't seen you.
Stretching isn't strengthening -- it's gaining you more flexibility/mobility so the joint can move better if you have crappo posture or tight muscles
I don't think i explained the problem correctly then: It's not tightness: it's extremely loose. Virtually any weight/force on it causes it to move down/backwards. It naturally sits lower than my left shoulder, even when gravity is the sole force acting upon it. Even just pretending to rack position causes it to dip down and backwards.
More information: during any pressing movements involving my left arm, there is sharp pain in the area where the barbell usually sits in a front squat. Also, around the armpit, there is a semi-hard vein like thing connecting my chest to my right arm/shoulder. On my left side, that thing is a lot softer and more tender.
So you have laxity instead of lightness? Have you subluxed / dislocated your shoulder before? Are all of your joints hypermobile? Have you sustaiend any injuries there before?
This may be something you want checked out by a physical therapist as there are different types of shoulder instability and it seems like you may have some sort of tendonitis or other issue that you may want checked out too.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? Primarily an ache, but it gets increasingly more intense as straighten my arms. Getting to full extension isn't possible without aid from a weight or the other arm.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 2 generally up to a 4 when fully straightened.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? The same problem has recurred 4 times over the past 6 months. It generally fixes itself after a week or so of rest to the extent where i have full movement and no pain.
6. Have you been training through pain? If so, how long? As it's impossible to straighten my arm, i generally stop training.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. If i face my palms upward the pain is on the thumb side of the elbow. It is maybe a couple of centimeters below the skin at exactly the crease of the elbow. It doesn't seem to be in the joint itself (with regards bones anyway), being quite near the surface and pretty far from any bones.
8. What have you been doing for recovery purposes? Total rest of the arm muscles, applied ice for 20 minutes on waking up the morning after the injury occurred and really flared up.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? The pain decreased when i took an ibuprofen pain reliever. It gets worse only when i straighten my arm, but is normally fairly constant. As I usually rest it, i don't know how it responds to activity. Ice seemed to restrict movement even more, but did alleviate the pain slightly.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? The tissue in question feels harder to the touch than the same tissue in the other elbow. It is also swollen. I don't notice any difference in the tissue quality of the bicep or forearm muscles though.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? Nothing immediately after exercise, slight pain the night after exercise and the pain i've described on waking the day after exercise. The pain is consistent throughout the day.
12. Any previous injury history? This pain has recurred, previously in both elbows, 4 times in the last 6 months.
13. How's your posture? Pretty bad. Arched upper back and neck.
14. What is your current workout routine for that bodypart? Do you play any sports? I guess this area would fall under pull-ups, dips (both body weight to failure), seated cable rows and lat pull downs (3x5). I also play a lot of soccer, jog and cycle.
15. Any other information I should be aware of or that comes to mind that may help? The day when the injury seemed to occur was a particularly heavy workout day as I was trying to make up for two missed workouts. I did all of the activities above, as well as bench and overhead press, and then played 2 hours of soccer.
So I started doing Starting Strength on 2/20 and have been doing squats 3 times a week since then. For the first two weeks I was pain free but eventually I started to get some pain in the front of my hips when my thighs were parallel to the floor. At this point I realized my stance was a little bit too narrow and since then I have been generally using a wider stance similar to the one below.
I went again today and felt some pain as I got to parallel but nothing that made me feel like I was going to seriously injure myself. The pain from squatting just my body weight was similar if not exactly the same as when I squatted my body weight + 215 lbs on my back. The warm up sets may have actually decreased the pain slightly for the later sets, but I'm not entirely sure about that.
1. Google a pic and mark where it hurts.
Hip joint in the front for both legs.
2. What exercises hurt?
Feel some pain when I squat to parallel. No pain from doing deadlifts.
3. What type of pain is it? Burning? Ache? Tingling? Sharp?
Probably between ache and sharp.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
Maybe a 3 or 4 when I get to parallel. 0-1 otherwise.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
Started hurting a few days ago. Doesn't seem to be much better or worse.
6. Have you been training through pain? If so, how long?
I've done squats Monday and today since it started to feel sprained. Squatting bodyweight vs 215 lbs on my back didn't make much of a difference in pain. I usually do 4 warmup sets and I think it started to hurt a little less as I warmed up.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it.
Seems to be in the joint.
8. What have you been doing for recovery purposes?
I tried stretching and icing a little but nothing too drastic.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
I don't really notice it unless I try to stretch my hips.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
Not sure about the muscles. No swelling.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
I don't really notice it unless I try to stretch my hips.
12. Any previous injury history?
No.
13. How's your posture?
Normal.
14. What is your current workout routine for that bodypart? Do you play any sports?
I do squats 3x a week. Today's routine is below.
Squat 45 x 5 95 x 5 135 x 3 185 x 2 215 x 5 215 x 5 215 x 5
No sports currently.
15. Any other information I should be aware of or that comes to mind that may help?
3. What type of pain is it? Burning? Ache? Tingling? Sharp? Primarily an ache, but it gets increasingly more intense as straighten my arms. Getting to full extension isn't possible without aid from a weight or the other arm.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 2 generally up to a 4 when fully straightened.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? The same problem has recurred 4 times over the past 6 months. It generally fixes itself after a week or so of rest to the extent where i have full movement and no pain.
6. Have you been training through pain? If so, how long? As it's impossible to straighten my arm, i generally stop training.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. If i face my palms upward the pain is on the thumb side of the elbow. It is maybe a couple of centimeters below the skin at exactly the crease of the elbow. It doesn't seem to be in the joint itself (with regards bones anyway), being quite near the surface and pretty far from any bones.
8. What have you been doing for recovery purposes? Total rest of the arm muscles, applied ice for 20 minutes on waking up the morning after the injury occurred and really flared up.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? The pain decreased when i took an ibuprofen pain reliever. It gets worse only when i straighten my arm, but is normally fairly constant. As I usually rest it, i don't know how it responds to activity. Ice seemed to restrict movement even more, but did alleviate the pain slightly.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? The tissue in question feels harder to the touch than the same tissue in the other elbow. It is also swollen. I don't notice any difference in the tissue quality of the bicep or forearm muscles though.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? Nothing immediately after exercise, slight pain the night after exercise and the pain i've described on waking the day after exercise. The pain is consistent throughout the day.
12. Any previous injury history? This pain has recurred, previously in both elbows, 4 times in the last 6 months.
13. How's your posture? Pretty bad. Arched upper back and neck.
14. What is your current workout routine for that bodypart? Do you play any sports? I guess this area would fall under pull-ups, dips (both body weight to failure), seated cable rows and lat pull downs (3x5). I also play a lot of soccer, jog and cycle.
15. Any other information I should be aware of or that comes to mind that may help? The day when the injury seemed to occur was a particularly heavy workout day as I was trying to make up for two missed workouts. I did all of the activities above, as well as bench and overhead press, and then played 2 hours of soccer.
It sounds like tennis elbow from my perspective though I'm not confident that is the case....
On March 08 2012 06:23 Deadlift wrote: So I started doing Starting Strength on 2/20 and have been doing squats 3 times a week since then. For the first two weeks I was pain free but eventually I started to get some pain in the front of my hips when my thighs were parallel to the floor. At this point I realized my stance was a little bit too narrow and since then I have been generally using a wider stance similar to the one below.
I went again today and felt some pain as I got to parallel but nothing that made me feel like I was going to seriously injure myself. The pain from squatting just my body weight was similar if not exactly the same as when I squatted my body weight + 215 lbs on my back. The warm up sets may have actually decreased the pain slightly for the later sets, but I'm not entirely sure about that.
1. Google a pic and mark where it hurts.
Hip joint in the front for both legs.
2. What exercises hurt?
Feel some pain when I squat to parallel. No pain from doing deadlifts.
3. What type of pain is it? Burning? Ache? Tingling? Sharp?
Probably between ache and sharp.
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
Maybe a 3 or 4 when I get to parallel. 0-1 otherwise.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
Started hurting a few days ago. Doesn't seem to be much better or worse.
6. Have you been training through pain? If so, how long?
I've done squats Monday and today since it started to feel sprained. Squatting bodyweight vs 215 lbs on my back didn't make much of a difference in pain. I usually do 4 warmup sets and I think it started to hurt a little less as I warmed up.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it.
Seems to be in the joint.
8. What have you been doing for recovery purposes?
I tried stretching and icing a little but nothing too drastic.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
I don't really notice it unless I try to stretch my hips.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
Not sure about the muscles. No swelling.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
I don't really notice it unless I try to stretch my hips.
12. Any previous injury history?
No.
13. How's your posture?
Normal.
14. What is your current workout routine for that bodypart? Do you play any sports?
I do squats 3x a week. Today's routine is below.
Squat 45 x 5 95 x 5 135 x 3 185 x 2 215 x 5 215 x 5 215 x 5
No sports currently.
15. Any other information I should be aware of or that comes to mind that may help?
On February 24 2012 10:18 Release wrote: Sacroiliac joint issues, had it before. Question: Both times, it has only been my right side which suffered pain, and particularly during deadlifts and squats. What are some possible theories as to why it would only occur on my right side?
I was wrong. I tried the manipulation but nothing really happened. I looked at the "so you hurt your lower back" page again and the pain is not in the SI joint area. In the conclusion picture, it is around the top of the gluteus medius fascia and the iliac crest. Only on my right side
most of this is repetitive of what has already been posted: + Show Spoiler +
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. http://www.exrx.net/Articulations/Shoulder.html Squats, Deadlift, Running, Jumping
3. What type of pain is it? Burning? Ache? Tingling? Sharp? It aches after an exercise, sharp during
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 3 after, 6 during 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Chronic. Can't remember when it first started right now. Probably 1-2 months ago. Miniscule improvement.
6. Have you been training through pain? If so, how long? It was better for a week when i trained starting at 135lb squat/dead, but now i stopped again
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. Seems close to the bone, although the bone is close to the surface.
8. What have you been doing for recovery purposes? rest
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? rest=minimal help, movement makes it worse. Not constant, but right side definitely feels different than left during whole day. 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?Tissues seem softer/more tender than the one around my left side.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? After squat/dead, terrible. Beginning/end: softer/tender than left 12. Any previous injury history? Had once before although may count as the same injury 13. How's your posture? Completely straight/slight hyperextension makes it painful 14. What is your current workout routine for that bodypart? Do you play any sports? quit squats and deads for a while. Track 15. Any other information I should be aware of or that comes to mind that may help? I had a bit of buttwink on my squats. Maybe that caused it, but only on my right side so... My flexibility issue with left arm means that some weight on left half of barbell is supported by should/wrist. Maybe cause imbalance?
1. Google a pic and mark where it hurts. this #s 7,8 and the area just under the shoulder bone 2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. http://www.exrx.net/Articulations/Shoulder.html Any rack position hurts: 3 squats and cleans. Pull/chin up: feels like something is going to pop out of position if i try too hard press/bench press: feels painful after a set
3. What type of pain is it? Burning? Ache? Tingling? Sharp? an ache after pressing movements sharp pain when trying to get proper rack position
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 0 outside of exercise. 2 or 3 for press. 6 or 7 when trying to get proper rack position 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? chronic; must have been a few months ago. Didn't realize because high bar squat rack doesn't hurt as much. It's gotten worse.
6. Have you been training through pain? If so, how long? yes a few months
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. im not sure but i feel like somethings on my left upper back is not properly attached to my arm. 8. What have you been doing for recovery purposes? not much. Some ice and flexibility work. 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? nothing helps, it's gotten slightly worse over a long period of time. It is constant. Increase when i try to do rack position (clean/lowbar/frontsquat) 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? feels a lot more tender on my upper left back where it feels tighter on my upper right back. No swelling 11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? same throughout the day except particularly painful in rack position. 12. Any previous injury history? not related to this 13. How's your posture? fine 14. What is your current workout routine for that bodypart? Do you play any sports? rows/bench/press 15. Any other information I should be aware of or that comes to mind that may help? when i'm doing any rack position, i notice that my left shoulder moves backwards. This makes correct low bar impossible for my left side to achieve while my right side is fine. In clean/FS, my wrist has to flex a considerable amount to make up for this. Also, in every grip, my left hand falls closer to the center than my right hand (unless im using mixed grip for deadlift). I think i was doing a lat pulldown a few months ago when i felt something tear slightly below that area. I rested it for a week and it felt ok after that, but it has been causing me problems. In terms of flexibility, my left arm can move behind my back a lot easier than my right arm, but my right arm has better ROM in front and above the shoulder.
Did a little research, could this be separated shoulder?
Update: saw a trainer on this and she said that it was tight neck muscles. She had me stretch, didn't really seem to change anything. Feel like it is something else, but she said it wasn't separated shoulder. Update2: I'll be uploading pictures about what i mean when i say my left shoulder moves backwards and the lack of ROM. The red shows that my hand is way in front of my shoulder, which moves behind my back. In terms of the first two pictures, the right shoulder actually moves forward and partially covers the chest, while the left shoulder does not cover the chest (look near the armpits)
Is this the only issue you have or is the other low back thing still giving you problems?
Do these exercises fix the problem? Or do they just strengthen the joint/muscle around the joint?
Maybe, I can't tell I haven't seen you.
Stretching isn't strengthening -- it's gaining you more flexibility/mobility so the joint can move better if you have crappo posture or tight muscles
I don't think i explained the problem correctly then: It's not tightness: it's extremely loose. Virtually any weight/force on it causes it to move down/backwards. It naturally sits lower than my left shoulder, even when gravity is the sole force acting upon it. Even just pretending to rack position causes it to dip down and backwards.
More information: during any pressing movements involving my left arm, there is sharp pain in the area where the barbell usually sits in a front squat. Also, around the armpit, there is a semi-hard vein like thing connecting my chest to my right arm/shoulder. On my left side, that thing is a lot softer and more tender.
So you have laxity instead of lightness? Have you subluxed / dislocated your shoulder before? Are all of your joints hypermobile? Have you sustaiend any injuries there before?
This may be something you want checked out by a physical therapist as there are different types of shoulder instability and it seems like you may have some sort of tendonitis or other issue that you may want checked out too.
laxity instead of tightness, not that i know of, no, no
That sounds extremely expensive and im pretty sure my parents would not appreciate having to pay for something like that.
On February 24 2012 10:18 Release wrote: Sacroiliac joint issues, had it before. Question: Both times, it has only been my right side which suffered pain, and particularly during deadlifts and squats. What are some possible theories as to why it would only occur on my right side?
I was wrong. I tried the manipulation but nothing really happened. I looked at the "so you hurt your lower back" page again and the pain is not in the SI joint area. In the conclusion picture, it is around the top of the gluteus medius fascia and the iliac crest. Only on my right side
most of this is repetitive of what has already been posted: + Show Spoiler +
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. http://www.exrx.net/Articulations/Shoulder.html Squats, Deadlift, Running, Jumping
3. What type of pain is it? Burning? Ache? Tingling? Sharp? It aches after an exercise, sharp during
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 3 after, 6 during 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Chronic. Can't remember when it first started right now. Probably 1-2 months ago. Miniscule improvement.
6. Have you been training through pain? If so, how long? It was better for a week when i trained starting at 135lb squat/dead, but now i stopped again
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. Seems close to the bone, although the bone is close to the surface.
8. What have you been doing for recovery purposes? rest
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? rest=minimal help, movement makes it worse. Not constant, but right side definitely feels different than left during whole day. 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?Tissues seem softer/more tender than the one around my left side.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? After squat/dead, terrible. Beginning/end: softer/tender than left 12. Any previous injury history? Had once before although may count as the same injury 13. How's your posture? Completely straight/slight hyperextension makes it painful 14. What is your current workout routine for that bodypart? Do you play any sports? quit squats and deads for a while. Track 15. Any other information I should be aware of or that comes to mind that may help? I had a bit of buttwink on my squats. Maybe that caused it, but only on my right side so... My flexibility issue with left arm means that some weight on left half of barbell is supported by should/wrist. Maybe cause imbalance?
1. Google a pic and mark where it hurts. this #s 7,8 and the area just under the shoulder bone 2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. http://www.exrx.net/Articulations/Shoulder.html Any rack position hurts: 3 squats and cleans. Pull/chin up: feels like something is going to pop out of position if i try too hard press/bench press: feels painful after a set
3. What type of pain is it? Burning? Ache? Tingling? Sharp? an ache after pressing movements sharp pain when trying to get proper rack position
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 0 outside of exercise. 2 or 3 for press. 6 or 7 when trying to get proper rack position 5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? chronic; must have been a few months ago. Didn't realize because high bar squat rack doesn't hurt as much. It's gotten worse.
6. Have you been training through pain? If so, how long? yes a few months
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. im not sure but i feel like somethings on my left upper back is not properly attached to my arm. 8. What have you been doing for recovery purposes? not much. Some ice and flexibility work. 9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? nothing helps, it's gotten slightly worse over a long period of time. It is constant. Increase when i try to do rack position (clean/lowbar/frontsquat) 10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? feels a lot more tender on my upper left back where it feels tighter on my upper right back. No swelling 11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? same throughout the day except particularly painful in rack position. 12. Any previous injury history? not related to this 13. How's your posture? fine 14. What is your current workout routine for that bodypart? Do you play any sports? rows/bench/press 15. Any other information I should be aware of or that comes to mind that may help? when i'm doing any rack position, i notice that my left shoulder moves backwards. This makes correct low bar impossible for my left side to achieve while my right side is fine. In clean/FS, my wrist has to flex a considerable amount to make up for this. Also, in every grip, my left hand falls closer to the center than my right hand (unless im using mixed grip for deadlift). I think i was doing a lat pulldown a few months ago when i felt something tear slightly below that area. I rested it for a week and it felt ok after that, but it has been causing me problems. In terms of flexibility, my left arm can move behind my back a lot easier than my right arm, but my right arm has better ROM in front and above the shoulder.
Did a little research, could this be separated shoulder?
Update: saw a trainer on this and she said that it was tight neck muscles. She had me stretch, didn't really seem to change anything. Feel like it is something else, but she said it wasn't separated shoulder. Update2: I'll be uploading pictures about what i mean when i say my left shoulder moves backwards and the lack of ROM. The red shows that my hand is way in front of my shoulder, which moves behind my back. In terms of the first two pictures, the right shoulder actually moves forward and partially covers the chest, while the left shoulder does not cover the chest (look near the armpits)
Is this the only issue you have or is the other low back thing still giving you problems?
Do these exercises fix the problem? Or do they just strengthen the joint/muscle around the joint?
Maybe, I can't tell I haven't seen you.
Stretching isn't strengthening -- it's gaining you more flexibility/mobility so the joint can move better if you have crappo posture or tight muscles
I don't think i explained the problem correctly then: It's not tightness: it's extremely loose. Virtually any weight/force on it causes it to move down/backwards. It naturally sits lower than my left shoulder, even when gravity is the sole force acting upon it. Even just pretending to rack position causes it to dip down and backwards.
More information: during any pressing movements involving my left arm, there is sharp pain in the area where the barbell usually sits in a front squat. Also, around the armpit, there is a semi-hard vein like thing connecting my chest to my right arm/shoulder. On my left side, that thing is a lot softer and more tender.
So you have laxity instead of lightness? Have you subluxed / dislocated your shoulder before? Are all of your joints hypermobile? Have you sustaiend any injuries there before?
This may be something you want checked out by a physical therapist as there are different types of shoulder instability and it seems like you may have some sort of tendonitis or other issue that you may want checked out too.
laxity instead of tightness, not that i know of, no, no
That sounds extremely expensive and im pretty sure my parents would not appreciate having to pay for something like that.
Well, unless you can provide more details I'm at a loss of what to do
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. http://www.exrx.net/Articulations/Shoulder.html *Transverse Adduction, Squeezing type of exercises like flies. This exercise hurts even with little weight. *Transverse Abduction, like bent over lateral raises *Pushing exercises like bench press. It hurts more when using dumbbells than barbell. This one doesn't hurt as much as the two I just mentioned *Flexion. This one hurts the least but still I get some pain. *Exercises like military press. This ones hurts a lot, I can do it with dumbbells but with minimum weight if I don't want it to hurt. The pain come when I use weights, resistive motion. I also get some pain when I lean on my right shoulder for a few minutes and when I hit too hard in tennis (the motion in tennis is the same as in flies). Both right and left hurts but the left is better then the right shoulder.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? It can be sharp and short lasting or Ache with some burning and longer lasting. It never last more than an hour
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. The sharp pain, 5. The Ache with burning, 2. I have no chance of working the shoulder if it's the sharp pain but with the ache and the burning it would be no problem.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Around a month. The pain is getting better. I can do more exercises now than before and it takes longer time until I feel any pain. The pain itself is close to the same as when it started, perhaps a little better.
6. Have you been training through pain? If so, how long? Kind of. When it hurts I either change my grip, lower the weight or go to the next exercise.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. It is not superficial. It feels like it is in the muscle.
8. What have you been doing for recovery purposes? I did stop doing exercises where the shoulder need to work which means no shoulder and chest exercises. Than I started again but I do not push through the pain. I have done Medial Rotation (Internal Rotation) and Lateral Rotation (External Rotation) exercises.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? Abduction, lateral raises does help for a while. It makes the pain less and harder to get the day I do the exercise and the day after. Transverse Abduction, bent over lateral raises with low weights have also helped a little in combination with lateral raises. When I move the shoulder back and forth it feels like something (threads) is jumping over the shoulder. When I do this slowly over and over again until that feeling gets less it helps if I have pain.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? The small shoulder muscle in the middle that runs over the shoulder is tight. Else I cant feel or see anything wrong.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? I get the pain when I done exercises mostly, or stressed the shoulder in other ways like leaning on it. When the pain is sharp it goes away quickly else it stays up to an hour.
12. Any previous injury history? Not in the shoulders, only in the lower part of my body.
13. How's your posture? I think it is good. Straight back and the shoulders aren't curled together.
14. What is your current workout routine for that bodypart? Do you play any sports? I work it out twice a week, Wednesday and Sunday. When I work it I do 3-4 exercises for it and work all the three shoulder muscles. I do 3 sets in every exercise and I do them until failure. In military press I do 5 reps and in the other exercises I do 8-16 reps. However I do not do military press right now since that exercise is hard for my shoulder. I play tennis. It hurts a little if I hit the ball hard.
15. Any other information I should be aware of or that comes to mind that may help? My father got a lot of injuries that he cant get rid of. Shoulder problem is one of them.
On March 11 2012 04:25 Sneakyz wrote: Posting this for my friend, hope you don't mind. English isn't exactly his strongest point but I did a quick spell check so I hope it's readable .
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. http://www.exrx.net/Articulations/Shoulder.html *Transverse Adduction, Squeezing type of exercises like flies. This exercise hurts even with little weight. *Transverse Abduction, like bent over lateral raises *Pushing exercises like bench press. It hurts more when using dumbbells than barbell. This one doesn't hurt as much as the two I just mentioned *Flexion. This one hurts the least but still I get some pain. *Exercises like military press. This ones hurts a lot, I can do it with dumbbells but with minimum weight if I don't want it to hurt. The pain come when I use weights, resistive motion. I also get some pain when I lean on my right shoulder for a few minutes and when I hit too hard in tennis (the motion in tennis is the same as in flies). Both right and left hurts but the left is better then the right shoulder.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? It can be sharp and short lasting or Ache with some burning and longer lasting. It never last more than an hour
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. The sharp pain, 5. The Ache with burning, 2. I have no chance of working the shoulder if it's the sharp pain but with the ache and the burning it would be no problem.
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? Around a month. The pain is getting better. I can do more exercises now than before and it takes longer time until I feel any pain. The pain itself is close to the same as when it started, perhaps a little better.
6. Have you been training through pain? If so, how long? Kind of. When it hurts I either change my grip, lower the weight or go to the next exercise.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. It is not superficial. It feels like it is in the muscle.
8. What have you been doing for recovery purposes? I did stop doing exercises where the shoulder need to work which means no shoulder and chest exercises. Than I started again but I do not push through the pain. I have done Medial Rotation (Internal Rotation) and Lateral Rotation (External Rotation) exercises.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? Abduction, lateral raises does help for a while. It makes the pain less and harder to get the day I do the exercise and the day after. Transverse Abduction, bent over lateral raises with low weights have also helped a little in combination with lateral raises. When I move the shoulder back and forth it feels like something (threads) is jumping over the shoulder. When I do this slowly over and over again until that feeling gets less it helps if I have pain.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? The small shoulder muscle in the middle that runs over the shoulder is tight. Else I cant feel or see anything wrong.
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day? I get the pain when I done exercises mostly, or stressed the shoulder in other ways like leaning on it. When the pain is sharp it goes away quickly else it stays up to an hour.
12. Any previous injury history? Not in the shoulders, only in the lower part of my body.
13. How's your posture? I think it is good. Straight back and the shoulders aren't curled together.
14. What is your current workout routine for that bodypart? Do you play any sports? I work it out twice a week, Wednesday and Sunday. When I work it I do 3-4 exercises for it and work all the three shoulder muscles. I do 3 sets in every exercise and I do them until failure. In military press I do 5 reps and in the other exercises I do 8-16 reps. However I do not do military press right now since that exercise is hard for my shoulder. I play tennis. It hurts a little if I hit the ball hard.
15. Any other information I should be aware of or that comes to mind that may help? My father got a lot of injuries that he cant get rid of. Shoulder problem is one of them.
Thanks for any help.
One thing I learned pretty recently is that the supraspinatus pain referral pattern is there.
If it's not say deltoid tendon pain or whatnot,... try working some rotator cuff exercises very high reps with low weight with side lying abduction and external rotations and internal rotations with DB or band.
Also, eliminate any painful exercises.
Slowly work back into them after mostly RC stuff for a week and see how it feels.
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. http://www.exrx.net/Articulations/Shoulder.html flexion of the left arm (i think thats what its called). basically raising my left arm up in front of me and above my head.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? ache
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 4-5
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? acute. 3 days ago. the pain has dulled a bit i think.
6. Have you been training through pain? If so, how long? nope.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. it doesnt seem that deep. seems to be more around the joint.
8. What have you been doing for recovery purposes? resting.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? anything involving raising my arm in front of me hurts. its fine when rested.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? no swelling. it feels tender on the inside when i massage it (at the spot i located in the picture).
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
12. Any previous injury history? theres been slightly painful clicking in this area of the left shoulder for the last year or so (i have no idea what mightve caused it) if i have my elbow raised out sideways to my shoulder level, with 90 degree bend in the elbow and externally rotate it. it doesnt click/hurt during anything else besides this.
13. How's your posture? i probably have bad sitting posture, slouching slightly too often.
14. What is your current workout routine for that bodypart? Do you play any sports? i started 5/3/1 recently, so i do bench/military presses and i recently started doing seated cable rows and overhand pullups. bench/military presses have never bothered my shoulder. it only started recently during pullups.
i play tennis (right handed, 2 handed backhand)
15. Any other information I should be aware of or that comes to mind that may help? dont think so.
On March 11 2012 11:31 YoUr_KiLLeR wrote: my left shoulder has been really painful since doing overhand pullups 3 days ago. ive had tendonitis in the same area on my right shoulder.
2. What exercises hurt? Which shoulder articulations hurt? Make sure you check both with passive motion and resistive/active motion. http://www.exrx.net/Articulations/Shoulder.html flexion of the left arm (i think thats what its called). basically raising my left arm up in front of me and above my head.
3. What type of pain is it? Burning? Ache? Tingling? Sharp? ache
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room. 4-5
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury? acute. 3 days ago. the pain has dulled a bit i think.
6. Have you been training through pain? If so, how long? nope.
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it. it doesnt seem that deep. seems to be more around the joint.
8. What have you been doing for recovery purposes? resting.
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities? anything involving raising my arm in front of me hurts. its fine when rested.
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling? no swelling. it feels tender on the inside when i massage it (at the spot i located in the picture).
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
12. Any previous injury history? theres been slightly painful clicking in this area of the left shoulder for the last year or so (i have no idea what mightve caused it) if i have my elbow raised out sideways to my shoulder level, with 90 degree bend in the elbow and externally rotate it. it doesnt click/hurt during anything else besides this.
13. How's your posture? i probably have bad sitting posture, slouching slightly too often.
14. What is your current workout routine for that bodypart? Do you play any sports? i started 5/3/1 recently, so i do bench/military presses and i recently started doing seated cable rows and overhand pullups. bench/military presses have never bothered my shoulder. it only started recently during pullups.
i play tennis (right handed, 2 handed backhand)
15. Any other information I should be aware of or that comes to mind that may help? dont think so.
thanks for any help!
Hmmm, can't tell if you have anterior instability or maybe like biceps tendonitis or pec tendontis...
I'm going to guess that it's possible biceps tendonitis as a result of some instability from poor posture and posterior weakness/anterior tightness.
if you want a more accurate diagnosis see an orthopedic doc or physical therapist.
So it would be a good idea to work on good posture. Stretch out your chest muscles and do some soft tissue work/foam rolling to anterior shoulder area.
For the gym, I would suggest doing at least 1-2 horizontal rowing exercises (seated rows is good... add in another type of horizontal row like bent over rows, face pulls, C2 rowing, or whatever else), and some t-band resisted external rotations or sidelying DB externaly rotations. 3-5 sets of 20-30 reps at the end of your workout.
See if that helps after a week or two... if not we'll go back to the drawing board.
Feel free to continue anything in your regular routine as long as its not painful. If it's painful skip it and do non-painful mobility range of motion work isntead.
3. What type of pain is it? Burning? Ache? Tingling? Sharp?
It is a aching pain that just persists in that area if i use the muscle too much
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
about a 6
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
Probably acute because it has been on and off. The pain has lessened since I have stopped running and started biking
6. Have you been training through pain? If so, how long?
For a period yes, about 3 weeks of 6 days a week
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it.
it seems to be at the joint
8. What have you been doing for recovery purposes?
I have started biking and weightlifting instead of running
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
Just taking time off seems to help, but I can't do that at the moment because of track season. Running more makes it hurt more, and it is a constant pain. This only affects my running/walking
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
My calf is usually tight when I run
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
It feels like a persistent pain after running, but when I wake up it is about the same as the end of the day
12. Any previous injury history?
Yes, right above the area->right below the calf muscle(the tendon)
13. How's your posture?
??
14. What is your current workout routine for that bodypart? Do you play any sports?
Lots of intervals for track(20x200, 8x400, etc.)
15. Any other information I should be aware of or that comes to mind that may help?
3. What type of pain is it? Burning? Ache? Tingling? Sharp?
It is a aching pain that just persists in that area if i use the muscle too much
4. What would you rate the pain at on a 0/10 scale? 0 being no pain, 10 being go to the emergency room.
about a 6
5. Acute or chronic (chronic more than ~6-8 weeks)? What date was onset? How has the pain improved since the initial injury?
Probably acute because it has been on and off. The pain has lessened since I have stopped running and started biking
6. Have you been training through pain? If so, how long?
For a period yes, about 3 weeks of 6 days a week
7. How deep is the pain? Is it more superficial tissues? Or does it seem to be more inside or around the joint? Describe it.
it seems to be at the joint
8. What have you been doing for recovery purposes?
I have started biking and weightlifting instead of running
9. What seems to help? What seems to make it worse? Is it constant? Does it increase/decrease with certain activities?
Just taking time off seems to help, but I can't do that at the moment because of track season. Running more makes it hurt more, and it is a constant pain. This only affects my running/walking
10. Check the tissue quality of the surrounding muscles. Which ones are tight? Which ones are tender? Is there any swelling?
My calf is usually tight when I run
11. How does it feel after exercise (if any)? How does it feel at the beginning of the day? How about the end of the day?
It feels like a persistent pain after running, but when I wake up it is about the same as the end of the day
12. Any previous injury history?
Yes, right above the area->right below the calf muscle(the tendon)
13. How's your posture?
??
14. What is your current workout routine for that bodypart? Do you play any sports?
Lots of intervals for track(20x200, 8x400, etc.)
15. Any other information I should be aware of or that comes to mind that may help?
Not really sorry =/
Pretty clear cut case of achilles tendonitis it looks like
EPT![[image loading]](http://i41.tinypic.com/21417co.jpg)
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.![[image loading]](http://i.imgur.com/PurOh.jpg)
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