Thread: Screwed my right shoulder benching

It hurt like hell. Very sore when I move it up and down or lift anything... I had the worst sleep on it. couldn't sleep on it.. The pain is coming from the shoulder blade and actual joint... What can I do.. I guess I'll have to work on my abs and wheels this week.

Definitely go see a professional sports doctor / physio.

I think the usual, rest and ice as much as you can.

I wouldn't just "wait and see" because a bung shoulder will hurt you in the long run!

Its most likely the muscles in the rotator cuff (although it feels like the joint) i have the same thing its slowly healing though. Its now 3 months since my injury and still not fully healed.

Get some accupunture done and do some light stretches such as the walking finger stretch. Use a combination of dencorub when doing stretches and ice a few hours later.

Yama, how long until you where able to lift??

Yeh i'll check in tomorrow with a physio ... wise move. see what they have to say.

shoulders take ages to heal as well.

take some time off and when you do start using it again take it really easy.

I did the exact same thing ~ 2 years ago I guess. Went to physio who did a quick assessment and worked it out straight away. As Beeman says, takes ages to heal but. I'd get it assessed properly just in case.

here's what you SHOULD do

go and get an mri if you think it's bad enough...there's no point going to a phyio who won't be able to pinpoint the actual ptoblem and therefore won't be able to give you the proper treatment

i bet if you do go to one they'll give you various external rotation/rotator cuff exercises to do which isn't the PROBLEM, it's the symptom

Yep, just pop down to your local MRI scan shop.

Originally Posted by Raptor

Yep, just pop down to your local MRI scan shop.

Hahaha. If only it was that easy.

When i had shoulder issues I went to the doctor and got a referral for an ultrasound. Once I had the ultrasound the doctor sent me to a specialist who looked at the scan and decided I needed my rotator cuff operated on, which I had done years ago. I still have soreness but nowhere near what I had.

I decided to skip the physio and mri, and have just iced the fck out of it lol.... its still sore.. but improved ... so happy days. hopefully good to go by mid week.

I wouldn't rush it. It will probably be weak even if the pain has reduced. The worst thing you could do in inflame it again.

I hurt mine a few years ago doing incline bench and it took about 2 months to fully repair. Very frustrating but it's been fine since because I think I let it heal fully before really working it again.

Originally Posted by 3aq|e

I decided to skip the physio and mri, and have just iced the fck out of it lol.... its still sore.. but improved ... so happy days. hopefully good to go by mid week.

I have just had my morning coffee (apologies to Fadi who is sure that I will now die) and I gotta say something here.

First off, why are you "benching"? I am going to assume you mean barbell benching. If you want to grow a chest there are better ways to do it.

Would you not be in your interests to find out what caused the problem so you do not repeat it. "getting back into it" after a couple of days of icing sounds like a great idea if you want to give up gym work.

Now, my coffee spike is telling me you are just going to ignore this so I will make it brief.

Stop benching.
Get the arm/shoulder checked out properly as already advised (That was the bit you did not want to hear so ignored)
Stop all gym work that uses that shoulder. Yes, that means curls and anything else where you hold a weight in your hands.
While you get it fixed, and it may take a few weeks, or longer if you have done ligament damage, work on your lower body instead.

OK. You can go back to zero warmups and sloppy technique with a weight that is too heavy to do any good.

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Hogan's sarcasm filter is now disabled. beeep.

Oh dear Hogan, sounds like you needed two coffees this morning before being unleashed on a keyboard....

But despite being a grumpy old man your advice is sound!

hogan, reason i was benching was to mix up my routine.. I usually stick with the DB's but I guess I wanted to just change it up.

secondly I'm not just 'getting back into it after a couple of days'.. I haven't touched any weights for my upper body since.. I'll assess how the shoulder feels monday and easy back into if its ok.

oh and I do warmups and ok technique.

My apologies. My coffee has worn off. All the best with the rehab.

Now for leg day. Gotta focus.