Shoulder injuries

[JagOfTroy]

I figured you guys would know best about shoulder injuries..

Last night, I was doing incline dumbbell chest presses. At the end of one of my sets, one of my shoulders decided to roll through the weight and I heard a crunching sound as all of a sudden my shoulder gave out and the weight dropped right into my sternum without any way of stopping it. :fire

After clearing my head and feeling silly for ever letting that happened, I tried to continue as the pain wasn't too bad and its normal for my joints to make sounds like that.. just not with the severity that it felt like.

At the moment, it hurts whenever I move my arm up(meaning vertical until it would stick straight out in front of me laterally). I feel the pain stretching on something underneath the corner between the front and side deltoid. The pain isn't too terrible, just frustrating at the moment..

I was able to go through the rest of my workout with little problems, didn't even feel it on the heavy bag but I find that its still sore this morning.

Any clue as to what I possibly did? :?

[AdamGB]

You wouldn't have felt it on the heavy bag because the muscles and joints would have still been warm.

It sounds like you've had a minor dislocation caused by either incorrect technique, muscle imbalance or from using too much weight. The pain is most likely from nipping a nerve/tendon inside the joint etc, it will be inflamed now, which is why your movement is sore and restricted.

It doesn't sound too bad but they can be troublesome. I had my arm (possibly purposfully) partially discloated during a bout in October and it has never been the same since.

I probably have myself to blame for this, rather than quit I fought on for 3 more rounds after popping it back in whilst leaving the clinch it happened in. it wasn't too sore until after the fight... then I could barely sleep from the pain. I then ran a 20k race 2 days afterwards, I wouldn't have but it was for charity and I had £350 of other people's money riding on it, as it happens it wasn't too bad but the joint was constantly being jarred back and forth for 13.5 miles when what I probably needed to do (same as yourself) was to rest it and wait before it wasn't inflamed any more before lightly building up training on it again.

it still goes from time to time, I broke my collar bone as a kid and in school I used to make my shoulder pop out a little to scare people, it didn't hurt, it was just a little loose but over time it tightened up again, it occasionally pops out a little if I do shoulder press on a stability ball, throw a dodgey hook, have somebody lift it accidently in sparring. Sometimes it's just a little, I get a tiny bit of pain and I quickly pull away and let my arm drop... some times it crunches, I feel and hear it and I KNOW it's going to hurt for a day or two afterwards because I've crushed some tissue inbetween the bones in the joint.

I think because my collar bone isn't quite right it is hasn't reset itself after the fight and that is why it's still not 100% stable, I really need to look into getting some proper physio.chiro work done on it, I'd suggest you at least get somebody like that to take a look at you (somebody you can trust not to invent problems just so they can charge you to fix them).

For now just keep off it for a while but try and keep the joint active so it has a good blood flow and then just easy back into traing slowly once you feel it's loosened off and stopped hurting you. Maybe look into training your back a bit better, possibly your Chest and Anterior Deltoids are stronger than your traps, Rhomboids, posterior delts etc and this could have caused the instability that made it pop out in teh first place.

Something I'm also looking into myself.

[JagOfTroy]

Thanks Adam!

Yea.. I was excited to finally get back in the gym since for the past week and a half I hadn't had a chance to do anything in the gym. When I got in there and grabbed the weights I was working with last time, I could tell my grip was a little wobbly. I just pushed through it but I'm glad to hear I didn't do anything too terrible to my body since the sounds and feelings were normal from past experiences but not to the effect where I basically had no control over the weight.

Thanks again mate~

[JMonster]

man i'm going through the SAME THING!!!! first it was my left shoulder, then i was wrestling around n now it's my right lol.
i personally think it's just a muscle strain. rest for a few days and do some easy stretching to keep it from stiffening up

[GNARL]

Most likely due to shoulder instability. Bench press weakens shoulders. See a doctor or physio. Most likely you will need to strenghten your rotator cuff, scaps, traps, lats. Do shoulder press instead. It will even strengthen your bench press. And it stabilizes and strengthens your shoulders.

[thekokid]

all of a sudden in an exhibition contest my left shoulder got sore, seeing as my jab was my best shot it was a real blow,, i managed to fight through the pain but it is concerning,, but i dont seem to experience the pain apart from in the ring,, any reason for this????????

[JagOfTroy]

Depends on where the pain is coming from in particular. You may need to strengthen your rotator cuff if the indication of the pain is coming from the area I think it is. Its a very tough muscle to strengthen and even harder to let it recover since the area doesn't get much blood flow.

After doing further self diagnosis, I learned that my injury was just an inflammation of the rotator cuff. It is feeling much better today and I'm able to start doing push-ups and get back into my regime!

[Bodi]

double post.

[Bodi]

Most likely due to shoulder instability. Bench press weakens shoulders. See a doctor or physio. Most likely you will need to strenghten your rotator cuff, scaps, traps, lats. Do shoulder press instead. It will even strengthen your bench press. And it stabilizes and strengthens your shoulders.

You can get around the bench press issue by performing a dumbbell bench press with the palms facing each other. I personally like to do this with one hand at a time, which also throws some core stabilisation work into the equation.