thanks for the great advice been struggling for 2 plus years with shoulders

Thank you, as I'm writing this I have 2 small tears in my rotator cuff and am constantly in pain. I was very hesitant to train period but this is easing my mind.

More questions like this please :) Thanks 🙏 13 year semi pro career is showing everywhere!

Thanks guys this advise was great for me!

Man this was really helpful. Thanks a lot.

Dude I love you podcast

This is something that’s important ! Glad you guys said many things that people think and so when having a shoulder injury.! I’ve had it for a year and a half, and i kept working out which isn’t good of me. Now, im getting frozen shoulder at night

@alinpan6708

Жыл бұрын

Hello how is your shoulder, did you manage any improvement in range of motion?

This was so helpful! I believe I injured my biceps tendon, so this gives me a much better plan to get that back on track

I needed to hear this. Thank you

@eziotemplarkiller

Ай бұрын

Same

So what I needed!!! Can't Pushing/press movements, tricep feels impinged 😖😖

I NEVER comment but wow this was excellent. Tore shoulder tendon (doing flys) 8 weeks ago and have been trying to find info and help about what to do (and not do) for that whole time with limited success. Stumbled across this chat and everything resonated with what has been working (taking it slow, pushing to the edge, resistance bands, exercising everything else, listening to body, getting sleep etc. etc.). Still can't press (wall push ups getting better) and find shampooing hair tricky ha but am really getting better (small percentage each day). Great chat . nice work and thanks.

@IzVlad

2 жыл бұрын

And how is it now, it happened to me 3 days ago 😭😭😭

@mindshare100

2 жыл бұрын

@@IzVlad took from July to now (Jan) to be 95% sorted. takes ages but it gets better !!!!!!

@ixcoatl0013

2 жыл бұрын

Thanks for commenting bro I feel you I was the beast of pull ups and going harder than anybody with a weighted vest and here I’m about to be a month

@ixcoatl0013

2 жыл бұрын

I’m definitely going to let it go and take it hard on my legs and core but it sucks when u get to build d v taper it’s fine we will come back STRONGER

@Das0000

Жыл бұрын

Hi Alan I read your comment and I just wanted to know how it's going. First of all are you better now? And second of all if you are do you mind sharing if some of the tips in the video helped you. No matter if something of the video helped you or not i hope you and everyone with shoulder injury is getting better.

Glad I found this clip. I fell and injured my shoulder in a way where I need surgery. In addition I have pre-existing arthritis and a partially detached bicep tendon. My question being which kind of workouts can I do post op? Also, how long should I wait to restart working out again?

I’m taking a week off due to some pain in shoulder , I really hope it gets better next week

@InsulinRunner

2 жыл бұрын

Call a doctor bro, don't wait. Shoulder pain is a ticking time bomb.

@pineappleburger7281

2 жыл бұрын

@@InsulinRunner Ticking time bomb ? Why do you say that 🧐😨

@Nas_JO

2 жыл бұрын

Stopped lifting 12 years ago because of top of shoulder pain, right on that bone that stick up by my trap. Picked lifting back up a year ago and same pain is back. Lifting through it and doing exercises that don’t cause more pain and just going with the flow.

@pineappleburger7281

2 жыл бұрын

@@Nas_JO Changing the form might do the job. I corrected my severe shoulder pain by making slight adjustments.

@mmundle941

2 жыл бұрын

Did it?

Any good resources for the workouts being spoken about?

I just bought a bunch of BPC-157 peptide and im just continuing to use 3lb weights and resistance bands

Good to watch this after having pinched nerves in the shoulder and a rotator cuff tear

@kszela93

2 жыл бұрын

How long did it take for your pinched nerve to heal?

@noah1899

Жыл бұрын

I have this rn, Did you ever recover?

@Ryan-qf7ri

3 ай бұрын

@@noah1899looks like he died

I do think this is great conversation. Just was diagnozed with biceps tendon impingement. And was recommended by doctor to not do any excercise. I can understand the conversation here and recommendation of working the lower body, but i dont agree with still doing even a little workout on the upper body until you feel pain. The reason why, is bc my pain, for example, is excruciating and now on medication. So if i workout, i will probably not feel any pain. I am taking a little bit of a break on the upper body, then i will start with PT exercises. Otherwise, during the medication period i could me making things worse w/o even knowing it.

Any tips on how to train around a neck injury?

im having shoulder pains for 2 weeks already and definitely presses is my struggle but i can do my other body parts. i know people who stopped working out all together

My shoulder feels great right now but hurts when I bench press or db bench press especially for the first few sets..its definitely caught my attention. Anyone ever have this happen? I can do back workouts no problem or curls and of course legs..it just sucks because chest day is one of my favorites

@supersonic882

2 жыл бұрын

I experienced this 2 years ago, until I woke up one day and couldn't move my shoulders easily it was mentally devastating AF U need to be careful, if u still didn't injured yourself u have the chance to correct this without falling deeper. I used to feel pain on the (front of my shoulder) during some push exercises it was a minor pain only, it was an indicator of inflammation happening that is caused from bad shoulder joint mechanics and I just ignored the symptoms. Note that not all shoulder problems are created equal, the shoulder joint is so complex and these are some of the most common shoulder problems, and more often they happen one after the other with many people : - rotator cuff related -biceps tendon related (pain at the front of the shoulder) - Ac joint related (pain at the top of the shoulder near the bone) -impingement And from what u said " chest day is one of my favorites". I bet that u target the anterior muscles much more than the posterior muscles especially the chest, which caused muscle imbalances around ur shoulder joint and pain

@supersonic882

2 жыл бұрын

This message is a quick guideline, it contains the most important information related to shoulder pain recovery I learned during 2 years of my Injury. ~hope it helps ~ My MRI finding was "(Hypertrophic Osteoarthritis changes on ac joint followed by narrowed subcrumial space (impingement)" The pain was mainly on the front of my shoulder. Knowing what causes ur pain is important and will play a big role towards finding the solutions, but regardless of that the following tips will help fixing or improving it. 🔘 First, Get red of the acute pain and inflammation: What causes shoulder joint inflammation? ▶️In general, inflammation is formed regularly during repetitive movements and become problematic and painful when having a bad mechanics inside the shoulder, bad mechanics is caused from (muscle imbalances/bad Pousture/ bad form or mobility during exercises/nerve supply issues /tightness around the joint) Other factors that increases inflammation: sleeping position,stress, processed/fast foods, sugars, inflammatory foods such as processed diary and foods that are have high 'omega 6' levels, GMO foods.. Etc. How to get rid of inflammation fast? ▶️ Quality night sleeping , no stress, ice baths/ cold showers, anti-inflammatory foods, healthy diet and deep breathing techniques. For any new pain/re-accruing pain u feel, u can ice the area for the first 3 days for 15 minutes to help reducing the inflammation. ________________________________ Now let's start fixing all the possible causes of bad mechanics of your shoulder joint, u will be doing all the upcoming fixes together in ur rehabilitation program: 1️⃣ Fix Pousture issues: Especially if u have a forward head posture or a hunched back. Why is it a big deal? ▶️ Bad Pousture can causes the following issues that cause shoulder pain: -bad positioning of scapula - anterior shoulder tilt -Reduces range of motion -muscle imbalances around the joint --compromised blood/nerve supply to muscles -sc join restriction -pec minor tightness What makes a pousture go bad? ▶️-anxiety, depression, sadness - lifestyle (sleeping position, long sitting, leaning forward alot) -mouth breathing -muscle imbalances (anterior vs posterior) 2️⃣ Fix muscle imbalances around your shoulder joint: ▶️Strech the (pec minor, lats, upper traps, the posterior capsule) Streching is a temporary fix so don't spend alot of ur time Streching , but it helps alot if done regularly especially before strengthening exercises to gain little range of motion) -The best stretch u can do is the passive hang ▶️Strengthen the (serratus anterior, lower and middle traps) to stabilize the scapula Serratus anterior and lower trapezius move the scapula in upward rotation, which is crucial for shoulder rehabilitation Weakness of the serratus anterior leads to altered line of pull of the rotator cuff muscle which could increase the risk of impingement syndrome, that's why it's so important to strengthen it It is key to know that the optimal positioning of scapula will help activating the rotator cuff muscles, that's why it is crucial to strengthen the scapula stabilizers along with fixing thoracic mobility ▶️Strengthen the (external rotators muscles, rear deltoids) to externally rotate the shoulder joint. ▶️Strengthen the (core muscles, neck flexors) they are related to the shoulder stability indirectly 3️⃣ Fix your Diet for a proper healing : -Anti inflammatory foods, omega 3 foods - Amino acids from real protein sources for collagen production -focus on these vitamins (C, Mg, K, zinc, D3, B 12) -lots of water - nitrate rich foods to improve blood flow and healing (leafy greens, beets,garlic..) - silica rich foods for collagen production. 4️⃣ Improving blood flow and circulation: U might be eating healthy but if the blood flow isn't optimal in the injured area, u won't get fast results. Better blood circulation = more nutrients and oxygen to body tissues and organs = fast healing. ▶️Do daily cardio/walking, it will make the difference ▶️Active recovery : Move/ train the shoulders daily in the maximum range of motion that doesn't heart, with minimum weight high reps 30-40. this is very important to supply the injured area with blood and nutrition, it's common that blood get restricted in the injured area, so moving it is so important. ⚠️Note⚠️ Never push though pain, small pain might be acceptable during the exercise, if the pain increases after the exercise reduce the Range of motion, start with no weight and progress from there. ▶️Eating foods that promote circulation (beets, leafy greens, garlic... Etc ▶️Put Heat pads regularly at the injured area to increase circulation ▶️Deep nosal breathing (nosal breathing helps creating nitric oxide which promotes circulation and helps healing the body ) ▶️Do contrast therapy at the injured area, this method is effective especially for injured tendons. Do all the fixes and stay consistent to see results. _____________________________ Other important points: 🔘Avoid putting shoulder blade "back and down" on elevated positions 🔘 Thoracic mobility is so critical, take care of it it's important for Pousture/ scapula positioning /nerve supply to muscles 🔘 Hyperactive upper traps lead to shoulder injuries How to de activate hyperactive traps? ▶️Strengthen the lower traps and serratus, if they are weak the upper traps will compensate and become tight and hyperactive ▶️avoid anxiety /stress and correct your breathing by breathing through nose ▶️ Fix upper traps tightness and hyper activity by Exercises like kzread.info/dash/bejne/ZnhqwdWEZsvefLQ.html kzread.info/dash/bejne/ZWx9r6qPcsrVpNY.html Along with strengthening the lower trapezius ▶️Avoid too much inhalation during exercises 🔘 What make tightness in muscles? With possible solutions: ➡️Instability around the joint caused by weakness of some muscles or damage on some of them. Which causes other muscles contrct and tighten to compensate ▶️Fix by stabilizing exercises ➡️Overtraining a muscles with no enough recovery Will cause (fibrosis/ adhesion).The protein in the muscle tightnen it up to recover ▶️Fix by active release /myofascial release, active recovery, scar tissue removal techniques ➡️Weaknesses of the muscle : If a muscle us weak it gets tight as a reaction to bear the load on it ➡️Bad Pousture ➡️ Actual shortening of the muscle ▶️ This is the only case where Streching is the solution ➡️Hyperactive sympathetic nervous system which can be caused from trauma, Stress, anger, mouth and shallow breathing Muscles get tight such as upper trapezius, neck muscles , above the chest and neck when the sympathetic nervous system is activated ▶️ Do deep breathing exercises, quality sleep, exhaling and engaging abs more often when exercising, meditation, cold showers and doing other things that help being in a parasympathetic state during the day 🔘 Abs activation during exercises=exhale= less sympathetic = less tightness Too much inhalation =lose control of abs=rely on lower back = unbalanced posture = stress =sympathetic activate =tightness and hyperactive upper traps which leads to weak lower traps and dysfunction of upward rotation of scapula See this kzread.info/dash/bejne/ZKp7sNxspcyffc4.html 🔘 Isometric techniques are good alternatives if u have pain during regular exercises. 🔘u might have a Posterior capsule tightness.... Search on that 🔘 Scar tissue and facia, are two big topics they're important for injury rehabilitation, search on them. 🔘 If u don't have sufficient (Internal rotation and extension) mobility, then it's a crucial to do mobility work on them ________________________________

@ohhcarbonz_9817

Жыл бұрын

@@supersonic882 legend, going to apply all these tips

@dermueslifuchs

Жыл бұрын

@@supersonic882 did you rehab without surgery ?

@kasheto4445

Жыл бұрын

@@supersonic882 I have minor pain while doing push exercises In my front shoulder and it also popps way too much. Should I take a rest from the gym or go straight to the doctor?

My shoulder hurts for the first set then it doesn’t bother me anymore… is that bad ? I honestly do not wanna wait on my workouts

HELP MY DOC CLEARED ME FROM PT AND SAID I CAN START LIFTING, I HAD SLAP TEAR SURGERY ON DEC 9. IVE BEEN DOING NONSTOP CARDIO AND NOW IM SCARED ON WHAT LIFTING EXERCISES I CAN START WITH AND IDK HOW TO BUILD A LIFTING ROUTINE AROUND A INJURY

What about a back and shoulder injury ?

I been dealing with some bullshit deltoid/shoulder/bicep tendon issue for 4 months. I tried just about everything. Banded W’s the rotation stuff. All that stuff is fine. Its only when i lift 25lbs or more doing press, No benching no dips no pushups anymore which is annoying. Hope this shit gets better

@marklanston7256

2 ай бұрын

Same here, how’s it going for you?

@TurkeyDart

2 ай бұрын

@@marklanston7256 my current trainer had this thing gone. Im 95% better. Can press 40lb dumb bells no pain, no pain on pushups and benching. We did alot of shoulder stability work. Shit aith bands. Up close to the wall these things called “clocks”. Or clocks on the floor in the push up position. We really strengthened the scapulas and muscles around the shoulder and thats really been huge. It took a shit load of time though. I got hurt last august 2023.. its now mid march 2024

Question: I tore something doing a rowing back movement the other day. What would this be? It’s like the outer side/rear Delt. Strange injury…

@DeezN1892

3 ай бұрын

Physio

I did some research. If your rotator cuff is constantly hurting and or torn then surgery is probably the only option. If it only hurts when pressing or pulling then you might need to rest it for a month or more. I tried 1 week and it didn't help now ima try a month

@Daddywawa

2 жыл бұрын

did you get better in the month?

@alinpan6708

Жыл бұрын

Please, did you got any improvement in range of motion? I'm struggling with movement after a shoulder dislocation

@Bug0xF4

9 ай бұрын

Look into peptides.

I injured my shoulder on October 2022. Ortho diagnosed with a minor SLAP tear. However, it feels like I’m never going to recover from this injury/discomfort. when I attempt to do chest and shoulder workouts it’s discomforting and painful enough to not even work around it. What can I do?. I’m loosing it.

@godsonn7321

Жыл бұрын

Same thing happened to me last week bro im loosing it

@Tecciztecatl

Жыл бұрын

I had a shoulder injury for around 6 months, which i kept training chest, climbed and worked. I work as a firefighter in sweden which made the shoulder injury worse. I went to a orthopedist which told cortisone injection in the shoulder which unfortunely didnt help. He told me i had to undergo a acromion surgery. I have been on sick leave for 2 months since i couldnt move my shoulder at all at the start but its getting better now. All i can say is that its worth to take care of it. still on sickness but im doing the rehab and can move around the shoulder now, but i cant lift anything with weights yet. It was hell at the start since i couldnt train, gained weight since i still ate the same amount but at the same time, you will get back at it if you enjoy training. Try to go a physiotherapist that can help you mate, try to take care of it.

Can I do pull ups with rotator injury

I think I have an impingement in my shoulder. It only hurts to press. I can do shoulder lateral raise and shoulder over head press. It’s when I’m doing upper chest press. It kills my shoulder. It’s really annoying because I need to focus more on my chest.

@musabmeki258

Ай бұрын

I can still do pushups tho, with an shoulder impingement

I still do the bench press and shoulder stuff. I have pain everyday, is that normal or should I back off? I am afraid I will get smaller in size. Any tips?

@cn1878

2 ай бұрын

Back off! Damn

So you wouldn't really be able to work out your chest at all with a torn rotator cuff or shoulder injury in general since most chest workouts involve shoulder movement of some sort.

@rasheemthebestfirstone3274

Жыл бұрын

Oh my

I Can only do Pull movements, No press exercises without pain! Hard to gain chest muscle!!

@souperiorh

2 жыл бұрын

Mines kinda the opposite like it hurts on pull ups and rowing type of actions. I can dumbell press and do arms and stuff so I don’t understand it

@k4buki736

2 жыл бұрын

@@souperiorh i have the same problem! The only way to pull is doing underhand grip for me

@souperiorh

2 жыл бұрын

@@k4buki736 same bro, let me know if u find a fix.

@souperiorh

2 жыл бұрын

@@k4buki736 idek what it is

@chrislambert659

2 жыл бұрын

@@souperiorh same here

You guys are so great on multiple levels! I have a labral tear into the biceps on one shoulder and six months later I got the same thing on the other. The last three months I’ve had tennis elbow in my right elbow, which could be from overcompensating for the shoulder. Any recommendations? It’s a lot all of a sudden! I tried the Graston technique for a few weeks on the elbow since I can’t do a lot of shoulder PT while I have the elbow issue. Orthopedic surgeon said 50% that surgery would fix it since I’m over 50. PT recommended.

@peachguy7335

Жыл бұрын

hey I have had the same issue and have been living with it for a year. Are you still lifting?

Torn my rotator cuff from doing behind the neck press. Going to take a rest with shoulder exercises, will see a doctor next week.

@ArmwrestlingJoe

11 ай бұрын

How are u doing now?

@moritzwagner4332

11 ай бұрын

@@ArmwrestlingJoe I rested for two weeks and did light exercise on the shoulders afterwards. Right now I'm fine.

I'm 67 years old and I started working out 40 years ago 1st year rip my shoulder I still work out but I was careful on what excise I did but I didn't stop I work through it 1 or 2 years to heal some what...it was always there but I was fine up in til now wicth is 40 yeas later and I injured it and here I am trying to slowly work through it man it hurts but I train my chest on universal machine...pushing out words and my arms free weights curls and and kick backs and legs on the machine..one day at a time..I do nothing that as me lifting over head..one day at a time..see what happens..

@peachguy7335

Жыл бұрын

how’s your shoulder now? have you continued to train

My shoulder is fucked up and I NEED slightly bigger shoulders by Easter weekend... I’m fucked.

@anti-narc1343

Жыл бұрын

Try light lateral raises with 5lbs dumbbells with your thumbs up Check out jeff cavaliere videos

I am struggling with impingement syndrome on both my shoulders for a bout 2 years now and have visited dozens of doctors and physiotherapists without any real solution. I have found kind of a way to train in a way it does not hurt as much as it does normally. Yet I‘m not really pain-free and still got big issues with f.e. lateral raises. What would you advise me to do?

Pressing movements hurt my shoulders, but anything under head doesn’t bother me

@calhoeppner2465

2 жыл бұрын

Exactly same thing here. Haven’t been able to work chest for weeks

@Lonesniper41

2 жыл бұрын

@@calhoeppner2465 how’s it now pal

@kvchiefs19

2 жыл бұрын

Same. Stopped bench and shoulder press. Ac joint pain is the worst

@shymanshimanto5908

2 жыл бұрын

@@kvchiefs19 same bro! what type of exercise you are doing?

@kevinvelotta8341

2 жыл бұрын

@@shymanshimanto5908 anything that doesn't aggravate ac joint. And i've been doing band exercises that have been helping. youtube ac joint pain rehab exercises.

I have frozen shoulder now. It sucks. My arm has a bat wing like a 80 year old woman.

i dislocated my freaking shoulder. It sucks

@samirmalla6669

Жыл бұрын

How are you now ?

Its been 2 and a half years now cant do a single push up …. Chest is flat as a board …. Hmm it is what it is huh

@meowtrox1234

9 ай бұрын

I have a rotator cuff injury on my left shoulder. I tried pushups with a closer grip than usual. Give it a try on the wall if it works then gradu ally do it on the ground. Best of luck!

noice

@MindPumpShow

Жыл бұрын

Agreed