Join Now
Menu
Results 1 to 25 of 25
Page 1 of 1
Jump to page:
Jump To:
  • 10-22-13, 1:02 am (EDT)

    Shoulder and Knee pain

    October 22, 2013, 1:02 am

    Hi Scott, Quick question, my rotator cuff is hurting and my left knee is now hurting as well. The physio told me that it is just a muscle strain in my knee and that I have to keep rubbing it. Im worried that im going to hurt them further in the gym, what can I do to rectify these?

  • 10-22-13, 1:38 pm (EDT)

    Shoulder and Knee pain

    October 22, 2013, 1:38 pm

    Hey GateTravel,

     

    Rotator cuff pain is never a good thing.  I injured mine a while back and it seemed like recovery took forever.  One thing that helped me was going to see a massage therapyst who specializes in athletes.  She was able to dig deep into my shoulder and almost "scoop" out the built up scar tissue.  Stretching and warm-ups help, but if you have some deep damage, you need a session or two with someone who can dig in the area.

    In the mean time, you should check out this article on shoulder recovery, it has links to all my videos on warm-ups and injury recovery exercises.

    Overcoming A Shoulder Injury

     

    As far as knee pain, I would have that looked at as well by the therapyst.  I have yet to create a video on exercises to help with knee pain, but it is on my list.  Keep in mind that the stronger the muscles are AROUND the knee, like your quads, the less pressure you will feel in the area.  Definitely keep massaging the area yourself, but exercises like front squats or sissy squats will help strengthen the muscles too.

    Overcoming a Shoulder Injury

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 10-22-13, 7:44 pm (EDT)

    Shoulder and Knee pain

    October 22, 2013, 7:44 pm

    Fantastic Scott,

    Thanks so much for the reply. 

    I have lowered my weights and focused on technique and the pain has subsided a little. I will keep visiting the physio and hopefully everything will sort itself out.

    Thanks again, your quite the inspiration mate :)

  • 10-22-13, 11:29 pm (EDT)

    Shoulder and Knee pain

    October 22, 2013, 11:29 pm
    Posted by: gatetravel

    Fantastic Scott,

    Thanks so much for the reply. 

    I have lowered my weights and focused on technique and the pain has subsided a little. I will keep visiting the physio and hopefully everything will sort itself out.

    Thanks again, your quite the inspiration mate :)

    I am just happy that I could help brotha!  I means  alot to me to be able to help everyone get on the right track.  Now that you are getting more familiar with the site, be sure to post more in the forums!

     

    Also, you need to add some photos and videos to your profile!  need any help with that? :)

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 10-24-13, 1:14 am (EDT)

    Shoulder and Knee pain

    October 24, 2013, 1:14 am

    Good info. I hurt my shoulder the other day. so it's nice to see some info up here

    Dunno what to put here

  • 10-24-13, 10:36 am (EDT)

    Shoulder and Knee pain

    October 24, 2013, 10:36 am
    Posted by: sean88

    Good info. I hurt my shoulder the other day. so it's nice to see some info up here

    Thanks Sean.  Sorry to hear about your shoulder.  Mine is finally getting better and 3 weeks ago I care barely do a pull-up without being in horrible pain.  Not a good feeling :/


    Hope this post helps you out brotha!

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 11-04-13, 9:29 am (EST)

    Shoulder and Knee pain

    November 4, 2013, 9:29 am
    Posted by: gatetravel

    Hi Scott, Quick question, my rotator cuff is hurting and my left knee is now hurting as well. The physio told me that it is just a muscle strain in my knee and that I have to keep rubbing it. Im worried that im going to hurt them further in the gym, what can I do to rectify these?

    Scott gave all the info you really need, but I would like to add something as well. Before any upper body workout I always warm up my rotator cuffs by doing internal and external rotations with a cable at about mid chest height. I do 3 sets of 15 for both internal and external with light weight. It seems to be enough to warm them up well and sends nutrient rich blood to protect them. Also before any leg workout I like to warm up my knees with 3-4 light sets of leg extensions. Keep the weight light and do about 15-20 reps for all 3-4 sets. Also when training legs never let your knees go past your toes during squats, leg presses, lunges etc. When your knee goes past your toes you are putting unwanted pressure on the knee. Its actually a good idea to warm up the rotator cuffs/shoulder joints before doing barbell squats as well.

  • 11-04-13, 9:34 am (EST)

    Shoulder and Knee pain

    November 4, 2013, 9:34 am

    Sorry to hear about that bro! Just try to workout moderately until you get healthy in your rotator cuff especially. You definitely don't want to mess around with that! Good luck

    Future Competitive Bodybuilder

  • 11-04-13, 9:39 am (EST)

    Shoulder and Knee pain

    November 4, 2013, 9:39 am
    Posted by: gatetravel

    Hi Scott, Quick question, my rotator cuff is hurting and my left knee is now hurting as well. The physio told me that it is just a muscle strain in my knee and that I have to keep rubbing it. Im worried that im going to hurt them further in the gym, what can I do to rectify these?

    Also don't forget to train all 3 heads of your shoulders.  Many people forget or neglect their rear delts.   This causes joint imbalance and can lead to rotator cuff issues.  I would also do mostly dumbbell chest work.  Not only do they help your chest grow but also they are easier on the shoulders and strengthen your rotator cuff muscle groups of your back - teres major, teres minor, infraspinatus, and rhomboids. 

     

    As as for knees, Nate is right.  Make sure your knees never move over your feet when doing squats.  Make sure you pay equal attention to your hams because quads and hams together strengthen and stabilize your knees.

     

    John

    34 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.

  • 11-04-13, 1:11 pm (EST)

    Shoulder and Knee pain

    November 4, 2013, 1:11 pm
    Posted by: jmboiardi

    Also don't forget to train all 3 heads of your shoulders.  Many people forget or neglect their rear delts.   This causes joint imbalance and can lead to rotator cuff issues.  I would also do mostly dumbbell chest work.  Not only do they help your chest grow but also they are easier on the shoulders and strengthen your rotator cuff muscle groups of your back - teres major, teres minor, infraspinatus, and rhomboids. 

     

    As as for knees, Nate is right.  Make sure your knees never move over your feet when doing squats.  Make sure you pay equal attention to your hams because quads and hams together strengthen and stabilize your knees.

     

    John

    I see so many people who neglect their rear delts as well. I always start my shoulder routine with a rear delt movement such as the reverse pec deck. I just feel that it loosens the shoulders which makes the presses go a bit smoother. 

  • 11-05-13, 4:11 pm (EST)

    Shoulder and Knee pain

    November 5, 2013, 4:11 pm

    It is also imperative that when you squat your knees always travel in the line of your big and 2nd toes. This correctly aligns the tracking of the knee cap during the bending of the knee which will reduce patellofemoral injuries.

    Remember hermanites not all knee injuries are the same and you should always get medical advice.

    Sport Rehabilitation BSc GSR
    Sport Rehabilitator and S&C coach at Boston United FC
    Super Hermanite
    Twitter: Daniel_Meyer99

  • 11-05-13, 8:59 pm (EST)

    Shoulder and Knee pain

    November 5, 2013, 8:59 pm
    Posted by: Daniel_Meyer

    It is also imperative that when you squat your knees always travel in the line of your big and 2nd toes. This correctly aligns the tracking of the knee cap during the bending of the knee which will reduce patellofemoral injuries.

    Remember hermanites not all knee injuries are the same and you should always get medical advice.

    It always makes me cringe when I see people with too much weight or bad form squat and their knees go way out over their toes and their back rounds :O   I am waiting for either their back to snap, their kneecaps to explode, or their nut sack to burst.  

     

    John

    34 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.

  • 11-06-13, 12:59 pm (EST)

    Shoulder and Knee pain

    November 6, 2013, 12:59 pm
    Posted by: Daniel_Meyer

    It is also imperative that when you squat your knees always travel in the line of your big and 2nd toes. This correctly aligns the tracking of the knee cap during the bending of the knee which will reduce patellofemoral injuries.

    Remember hermanites not all knee injuries are the same and you should always get medical advice.

    Great input Daneil!  Couldn't have aid it better myself!

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 11-15-13, 6:17 pm (EST)

    Shoulder and Knee pain

    November 15, 2013, 6:17 pm

    i've got problems with my knee too, 5 years ago while i was playing football in a sport hall i felt on my knees (mostly on my right one) and it fu*king hurt, i was not able to straighten my right leg without pain....i have gone to a doctor but he is a stupid one (ones one of mine frends broke a finger on his foot, and the doctor just wraped it with a bandage, he had to break him again) he told me that it is becouse of my years (13-14 yeras-it is normal to have some "gaps" between your cartilage and the leg(or the knee can't remember it),  the muscles should fill the gap, but i alredy had muscles since i was training football), 3 years after the injury i could not do as much with my knee as i could earlier,and it still hurt. Nowdays it hurts sometimes, it depends on the weather (it cracks sometimes like when you crack your neck, but whenever i do a step it crackes again,and again,and again it feels like my knee is going to fall out)

    last year i streched my ligaments(on my right leg), notihing much, just 14 days rest 

    Sometime this year i streched my ligaments again (this time on my left leg), this time one week cold compresses and 2 weeks plaster boot...i can't flex my foots as i used to do, but it is logical

    NOW THE QUESTION:

    should i do squats, couse i'm afraid (i could do with leighter weight) for my legs i like to do sprints, but i know it is not enough.

    on monday i'm going into the gym so i have to know (so far i was doing street workout, but it becomes to cold for that)

    PS. sorry if i made some mistakes, english is not my native language nor do i learn it in school (i learn german)

     

    greetings from Bosnia :D

    sori for mei bed inglish

  • 11-15-13, 9:59 pm (EST)

    Shoulder and Knee pain

    November 15, 2013, 9:59 pm
    Posted by: Majestic_Beast

    i've got problems with my knee too, 5 years ago while i was playing football in a sport hall i felt on my knees (mostly on my right one) and it fu*king hurt, i was not able to straighten my right leg without pain....i have gone to a doctor but he is a stupid one (ones one of mine frends broke a finger on his foot, and the doctor just wraped it with a bandage, he had to break him again) he told me that it is becouse of my years (13-14 yeras-it is normal to have some "gaps" between your cartilage and the leg(or the knee can't remember it),  the muscles should fill the gap, but i alredy had muscles since i was training football), 3 years after the injury i could not do as much with my knee as i could earlier,and it still hurt. Nowdays it hurts sometimes, it depends on the weather (it cracks sometimes like when you crack your neck, but whenever i do a step it crackes again,and again,and again it feels like my knee is going to fall out)

    last year i streched my ligaments(on my right leg), notihing much, just 14 days rest 

    Sometime this year i streched my ligaments again (this time on my left leg), this time one week cold compresses and 2 weeks plaster boot...i can't flex my foots as i used to do, but it is logical

    NOW THE QUESTION:

    should i do squats, couse i'm afraid (i could do with leighter weight) for my legs i like to do sprints, but i know it is not enough.

    on monday i'm going into the gym so i have to know (so far i was doing street workout, but it becomes to cold for that)

    PS. sorry if i made some mistakes, english is not my native language nor do i learn it in school (i learn german)

     

    greetings from Bosnia :D

    Valentin,

     

    You do want to do some exercises to strengthen your quads (front of leg) and hams (back of leg) as this will stabilize and strengthen your knees.  You can try squating but you must use a weight that does not cause pain and you must do them in a slow and controlled manner.  With knee pain, or any joint pain, you must stop doing an exercise and/or lower the weight if the movement causes you any pain.  It is also important to stretch before and after you lift to help loosen up the joint.  Gradually the joint and its surrounding muscles will become stronger and you will be able to lift more weight and do more exercises.  You just need to be patient and stick to it - and remember to listen to your body.......pain is your body telling you to stop :-)

     

    Your English is fine.........it is not easy to learn or write :-)

     

    I hope that helps and good luck,

     

    John

    34 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.

  • 11-15-13, 10:02 pm (EST)

    Shoulder and Knee pain

    November 15, 2013, 10:02 pm
    Posted by: Scott_Herman

    Thanks Sean.  Sorry to hear about your shoulder.  Mine is finally getting better and 3 weeks ago I care barely do a pull-up without being in horrible pain.  Not a good feeling :/


    Hope this post helps you out brotha!

    Your lucky Scott.  I first hurt my rotator cuff when I was 32 and it took about 6 weeks to fully recover.  I hurt them again last year (age 48) and they took 10 months to fully recover.......:O   Getting old sucks.......:-)

    34 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.

  • 11-16-13, 1:28 am (EST)

    Shoulder and Knee pain

    November 16, 2013, 1:28 am
    Posted by: jmboiardi

    Your lucky Scott.  I first hurt my rotator cuff when I was 32 and it took about 6 weeks to fully recover.  I hurt them again last year (age 48) and they took 10 months to fully recover.......:O   Getting old sucks.......:-)

    Oh man, I have been recoverying for what seems to be like a month.. I hope I am on that 6 week road! :/

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 11-16-13, 3:44 am (EST)

    Shoulder and Knee pain

    November 16, 2013, 3:44 am
    Posted by: Scott_Herman

    Oh man, I have been recoverying for what seems to be like a month.. I hope I am on that 6 week road! :/

    You will.  I say 8 weeks max :-).   You can also try drinking some cherry juice to help ease the inflammation and pain. 

     

    John

    34 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.

  • 11-16-13, 9:31 am (EST)

    Shoulder and Knee pain

    November 16, 2013, 9:31 am
    Posted by: jmboiardi

    Valentin,

     

    You do want to do some exercises to strengthen your quads (front of leg) and hams (back of leg) as this will stabilize and strengthen your knees.  You can try squating but you must use a weight that does not cause pain and you must do them in a slow and controlled manner.  With knee pain, or any joint pain, you must stop doing an exercise and/or lower the weight if the movement causes you any pain.  It is also important to stretch before and after you lift to help loosen up the joint.  Gradually the joint and its surrounding muscles will become stronger and you will be able to lift more weight and do more exercises.  You just need to be patient and stick to it - and remember to listen to your body.......pain is your body telling you to stop :-)

     

    Your English is fine.........it is not easy to learn or write :-)

     

    I hope that helps and good luck,

     

    John

    i was doing bodyweight exercises but the progress is slow so i needed some advice for the gym

     

    thank you :D

    sori for mei bed inglish

  • 12-04-13, 2:53 pm (EST)

    Shoulder and Knee pain

    December 4, 2013, 2:53 pm

    Coming from someone who's had rotator cuff surgery, it sucks. But strengthening the muscles around it has done wonders. I used to not even be able to use a barbell bench cause it hurt too much. But after doing months of rehabilitaion excersices, I started working my bench again. Now I'm up to 285 lbs and should be hittin 300 at the end of the month. You can get all the rehab excersices offline and don't forget to stretch!

  • 12-06-13, 1:54 am (EST)

    Shoulder and Knee pain

    December 6, 2013, 1:54 am
    Posted by: Jwal2k8

    Coming from someone who's had rotator cuff surgery, it sucks. But strengthening the muscles around it has done wonders. I used to not even be able to use a barbell bench cause it hurt too much. But after doing months of rehabilitaion excersices, I started working my bench again. Now I'm up to 285 lbs and should be hittin 300 at the end of the month. You can get all the rehab excersices offline and don't forget to stretch!

    Yeah man, its so important to train the muscles around your joints and when you get injured it takes time to get your stabilizers strong agian.  I am going through that right now with my right shoulder.  It is 100% better, but definitely a bit weaker.  But not for long!!!!

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 10-11-17, 8:56 pm (EDT)

    Shoulder and Knee pain

    October 11, 2017, 8:56 pm
    I had an left anterior dislocated shoulder and here it is a year later and it is still getting in the way of my shoulder exercises ( dislocated for ab I UT 4 hours) any advice
  • 10-11-17, 11:48 pm (EDT)

    Shoulder and Knee pain

    October 11, 2017, 11:48 pm
    Posted by: Comicalbasil
    I had an left anterior dislocated shoulder and here it is a year later and it is still getting in the way of my shoulder exercises ( dislocated for ab I UT 4 hours) any advice

    Alright you managed to post! :-D

     

    What sort of rehab did you do after dislocation? Was surgery mentioned at all? Did you go to a sports massage therapist to dig around in there? And what kind of warm ups do you do before your workouts? Ones like I demonstrate in the video below?

     

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 10-12-17, 9:20 pm (EDT)

    Shoulder and Knee pain

    October 12, 2017, 9:20 pm
    no surgery none of that I just been doing like warm ups that I seen on YouTube not to sure of what to do just been not working them to hard but it really starting to damper my progress
  • 10-13-17, 6:59 am (EDT)

    Shoulder and Knee pain

    October 13, 2017, 6:59 am
    Posted by: Comicalbasil
    no surgery none of that I just been doing like warm ups that I seen on YouTube not to sure of what to do just been not working them to hard but it really starting to damper my progress

    If it's really that bad you should see a massage therapist - they can help A LOT. And you can use the warm-ups in the video I posted above before every workout and hopefully that will help keep things loose 😊 

    Need 1 on 1 coaching? Send me a direct message to learn more!

Results 1 to 25 of 25
Page 1 of 1
Jump to page:
Jump To: