Shoulder pain

[ThePhantom]

So lately ive been trying to push myself and lift more weights. Anyway i tried lifting more dumbells and as i got 2 m y last one one of the dumbells went back abit and it felt as though shoulder popped out, then back in. Anyway its been a bit sore there for a day and hurts abit (abit not alot) so i was wondering what could that be? Do you think i might have done some bad damage or is it just a bit of a sprain ors omething? It hurts enough so that i can feel it wen i lift arm up but it doesnt h urt like reallyh really bad. Any ideas on what i should do? Cheers

[swanso5]

sounds like you may have strained a rotator cuff...

follow this for all chest / shoulder work until pain is totally gone...if you injure the rot cuff's severly it's all over for you wothout surgery

Ext Rot Rehab Progression - BW Push Up Hold…BW Push Up…Wt Push Up…Low Pulley X Ova…Hip Pulley X Ova…Neutral DB Press…BB Board Press with gradual lowering…Decline BB…Flat DB…Incline DB…BB Bench…BB Incline…go in order of closed chain before open chain, with arms below shoulder level than above and traction (pulling humeral head away from socket as in a X Ova) before approximation (forcing humeral head into the fossa as in a Bench)…iso and long neg’s before regular speed movements…continue to strengthen scap retractors and depressors and humeral ext rot…also continue ROM and soft tissue work on upper traps, levator scapulae, pecs, lats, front delts, subscapularis and tes major while paying close attention to posture…ice after exercise and foam roll as often as possible

You'll need to do 3 x 15 reps for each progression without any pain at all before moving forward

also read Shoulder Savers by Eric Cressey 9the aboved is from him too) for future reference

[ThePhantom]

sounds like you may have strained a rotator cuff...

follow this for all chest / shoulder work until pain is totally gone...if you injure the rot cuff's severly it's all over for you wothout surgery

Ext Rot Rehab Progression - BW Push Up Hold…BW Push Up…Wt Push Up…Low Pulley X Ova…Hip Pulley X Ova…Neutral DB Press…BB Board Press with gradual lowering…Decline BB…Flat DB…Incline DB…BB Bench…BB Incline…go in order of closed chain before open chain, with arms below shoulder level than above and traction (pulling humeral head away from socket as in a X Ova) before approximation (forcing humeral head into the fossa as in a Bench)…iso and long neg’s before regular speed movements…continue to strengthen scap retractors and depressors and humeral ext rot…also continue ROM and soft tissue work on upper traps, levator scapulae, pecs, lats, front delts, subscapularis and tes major while paying close attention to posture…ice after exercise and foam roll as often as possible

You'll need to do 3 x 15 reps for each progression without any pain at all before moving forward

also read Shoulder Savers by Eric Cressey 9the aboved is from him too) for future reference

Do you think I will require surgery or will it go away on its own? Is this serious or common? I f*cked it up on a Tuesday and I did shoulders yesterday (hurt abit) and it didnt hurt much but everytime i lift arms above head i can feel it. It doesnt really hurt unless I lift arms above shoulder!

[swanso5]

i would go to a good physio and see what they say

[standAPART]

Going on a forum is no way to seriously get advice for an acute shoulder issue. Seek out a physican and get evaluated. Once a prognosis is determined, then follow the exercise program suiggested.