ok so,2 days ago was tricep-bicep day,and i started my day with close grip bench press (i was a bit lazy,and didnt warm up good)
i picked the bar,but something felt wrong...it was a pain on my left shoulder,it was like someone was putting a needle on my left shoulder,i dropped the bar and skipped the exercise,the pain got away after 5 minutes
and today,2 days later i tried to put my hoodie on and when i got my hands up the pain came back and now my shoulder is sore,what's wrong here?

George,

Sounds like you have some impingement going on. You might want to see a sports medicine doctor or a physiotherapist if it gets worse or is not getting better over time. A regular doctor is not skilled enough to properly diagnose. The good news is they rarely need surgery unless the impingement is really bad or it is damaging nerves. I doubt this is your situation. You may just need a good massage and some stretching exercises to help it heal.

You could also have strained a ligament or tendon in your shoulder since you didn't warm up properly. If so, these take 6-8 weeks to fully heal depending on the severity since connective tissue has a limited blood supply. You will need to avoid any exercises for any muscle groups that cause discomfort while it is healing. Unfortunately, shoulders are involved in pretty much every exercise - even squats - so you will need to be careful if this is the case.

John

This is why you never skip shoulder warm-ups....

Right on John.

This video should help you.. do this in the morning when you wake up and before lifting.

After my fracture in left arm my shoulder has given me issues (fracture is radial neck in forearm by elbow) anyways dr gave exercises to do to rebuild muscle in shoulder (that he said I lost because I didn't use arm for much for 5 weeks) and I do 3 sets of 12 with cable/bands--light resistance of: internal and external rotation, front raises with stiff arms, face - pulls with external rotation. I do this before anything else in gym plus I warm up for each exercise. (Bench warm up is 2 x 5 with bar only, then 1x5 with 10# on each end, 1x3 with more weight then 1x1 with 5# less than my working weight.) Anyways my shoulder does so much better this way then if I just jump right in and try to lift.

Scott,

Is there any way you can make a forum for snapping hip syndrome PLEASE? I am new to all this, have been following you on youtube so I've been trying to figure your site out and I'm just confused;) thanks in advance!

If you go into the Injury Recovery & Prevention forum, at the top of the page just under the red 'submit' button, you will see 'Add Thread'.

Click on this, give your thread a name (e.g. Snapping Hip Syndrome), a description (e.g help please!), and then post your question :)

Hope this helps! #HTH

tried to do chest today,shoulder still disturbing me
is there any muscle that i can train that myshoulder injury wont disturb? like i dont know...back maybe? biceps?
or should i train legs 3 times a week?i really dont want to stay at home losing 6 whole weeks

tried to do chest today,shoulder still disturbing me
is there any muscle that i can train that myshoulder injury wont disturb? like i dont know...back maybe? biceps?
or should i train legs 3 times a week?i really dont want to stay at home losing 6 whole weeks

Just from your desire to train chest, I understand that you have internal shoulder rotation and definitely an impingement like John said above. First thing you need to know, is that bodybuilding is not your life, its just a hobby, so there is no reason to risk your health and your life for such a thing as a chest workout.

You shouldnt be doing any exercise that puts the shoulder in an internally rotated position. So all chest/shoulder/tricep and most of back and arm exercises are immediately excluded. Legs and abs shouldnt be a problem. What I would do if I were you is this : Train legs 3 times a week and back twice a week. Be careful with the back. Train light and at the end of each session do some external rotation to balance out your problem. Scott's video is what you need to be doing before and after the workout and possibly even before you go to bed at night. Also, stretching the chest will help a lot. If you continue to train your chest, you are just further damaging the balance you have already disturbed.

But you need to understand that these things take time. A mild case of internal shoulder rotation causing a mild impingement, will take about 3 months to reverse if you do everything right. That means do the correct exercises and stretches and have the right mindset. Understanding the situation is crucial, thats why John suggested a physical therapist or a sports therapist.

Kostas

alright,3 times leg and 2 back is not that bad i'll do that

btw is it true that protein helps injuries heal faster?

George,

Proper diet and rest help you heal faster. Protein is just one of many components that aid recovery. People forget that your MICROnutrients are more important than your MACROnutrients like protein. Without your micronutrients (vitamins and minerals), your body can't absorb and use your macronutrients. That is why proper diet is most important for recovery not any specific macronutrient like protein :-)

John

alright thanks john and everyone :)

Protein doesnt help injuries heal faster. It is needed for the injuries to be healed. The amount you need though is much less than you d think. Its about 100 grams of protein a day, maybe less. That is why you shouldnt be destroying your other muscle groups in the gym. When you "destroy" your body, more protein is required, and your body always prioritizes the injury healing before recovering your muscles.

In your case, you dont really have an injury like a bone fracture or a muscle tear. Its just a mechanical problem, so I wouldnt say that extra protein would help at all. What definitely helps is eating foods that havee anti-inflammatory properties like healthy omega -3 fats and what Johns recommended above - micronutrients like vitamins and minerals. Lots of fruits and vegetables make your body less acidic helping with any kind of injury or problem.

ok brb going to buy some fruits :D

ok so..i trained back like you said 2 days after my back is still sore,should i squat today or is it too hard for my sore back?

You shouldnt train a body part if its sore. Having said that, you can do front squats and leg presses. They use no lower back whatsoever. Also, there is no reason to try to get sore. You obviously did too much on back day and got all sore. Drop the volume and dont punish your body so much when you re recovering from an injury.