Shoulder Tendonitis

[KnightTemplar]

I've seen the Doc and been diagnosed with Tendonitis in my shoulders(mainly the left one). Most likely caused by three months on the 5/3/1 Full Body Template, since I've Squatting, Pulling and Pressing each workout, 3 times per week.

The Doc advised me to lower the volume of my training, but obviously was unable to give specific advice regarding programs.

Which is where you guys come in.:icon_chee

Any ideas for a "shoulder friendly" weight training program? The problem seems to be caused by volume/reps rather than weights...

Thanks.

 

[PowerHungry]

Anything that cuts down on the pushing or allows you enough leeway to p/rehab on some very light pulling motions like facepulls.

-20 rep squats
-Coan DL
-etc.

 

[KnightTemplar]

Anything that cuts down on the pushing or allows you enough leeway to p/rehab on some very light pulling motions like facepulls.

-20 rep squats
-Coan DL
-etc.

Interesting; a friend of mine, who is an international class Powerlifter, has developed his own version of the Ed Coan DL Program. He uses it on Bench and Squats as well, and has made some sick progress.

 

[ThePitBull32]

Interesting; a friend of mine, who is an international class Powerlifter, has developed his own version of the Ed Coan DL Program. He uses it on Bench and Squats as well, and has made some sick progress.

I just decided about an hour ago to start the Coan DL program tonight.

 

[KnightTemplar]

I just decided about an hour ago to start the Coan DL program tonight.

Spooky!

 

[JauntyAngle]

Are you wearing warm/compression gear?

I get tendinitis just by looking at someone working hard, but the compression gear seems to *really* help.

 

[ThePitBull32]

Also, this may help.

http://www.wannabebig.com/training/injury-rehab-and-stretching/shouldering-through-the-pain/#

 

[KnightTemplar]

Are you wearing warm/compression gear?

I get tendinitis just by looking at someone working hard, but the compression gear seems to *really* help.

No. To be honest, I didn't even know you could get compression gear for the shoulders.

 

[KnightTemplar]

Also, this may help.

http://www.wannabebig.com/training/injury-rehab-and-stretching/shouldering-through-the-pain/#

Thanks for the link.

 

[JauntyAngle]

No. To be honest, I didn't even know you could get compression gear for the shoulders.

I get tenditinitis in the wrists (plus shoulder and hamstrings) and shin splints, so I wear it for everything down to the wrists and ankles. I don't have the Rehband, but this is what it looks like:

Really does make a difference.

 

[KnightTemplar]

Thanks, Jaunty. I'll look into it.

 

[Cratos]

Tendinitis.

Rest until the pain goes away.

More rehab/prehab work.

And a little bit of suck it up.

I do high volume pressing and chin ups 3-4x/week. Sometimes things get achy and you just have to soldier on.

 

[KnightTemplar]

That was my first response as well, Cratos. The Doctor told me to reconsider. There's a point where, "sucking it up" becomes counter-productive, unfortunately.

 

[JRT6]

I stopped benching b/c of non stop shoulder pain even with the swiss bar but now that I'm just doing weighted and unweighted pushups I had to do them nearly every day for weeks on end before my shoulders needed a break.

 

[Telf]

Thanks, Jaunty. I'll look into it.

Here's a quick thread that has some useful links - I've been looking for something similar to help with biceps/shoulder tendinitis for when I OHP.

Hmm - I guess some of those links have gone kaput since I did my search. Check these out: http://www.rehband.com/products/functional-clothing.html
http://www.x-bionic.com/men/underwear/3969
http://stellargadgets.blogspot.com/2008/01/exoforce-weight-training-hyper.html

Personally, I think I'll end up with a standard UA type compression shirt and wrapping my shoulder firmly when I feel a twinge coming on.
No doubt the best thing is to back off completely for a bit - but it's very hard to do...

 

[miaou]

Shoulder tendonitis => address postural issues, address compensation patterns, address lifting form, take a bit of time working around the issues (stay away from the exercises that aggravate it in order for the pain/inflammation to subside). Worse case scenario: there is some exercise that whatever you do you can't go heavy without significant issues; you'll just not go heavy on that exercise for a while and try again at a later point.

Rehab should be designed according to each particular case, but rotator cuff work, work on the scapular stabilizers (med/lower traps, serratus anterior) and pec minor/major stretching are the most common staples for shoulder pre/rehab.


If you have a chronic tendonitis (i.e., it never quite goes away completely and issues are there for month after month after month), you should be prepared to work around the issue for a long time (i.e., stay away from things that aggravate it and make sure it constantly remains pain-free for a few months in a row, while still doing whatever training you can) to give a chance for tissue remodeling to take place.

 

[Telf]

Shoulder tendonitis => address postural issues, address compensation patterns, address lifting form, take a bit of time working around the issues (stay away from the exercises that aggravate it in order for the pain/inflammation to subside). Worse case scenario: there is some exercise that whatever you do you can't go heavy without significant issues; you'll just not go heavy on that exercise for a while and try again at a later point.

Rehab should be designed according to each particular case, but rotator cuff work, work on the scapular stabilizers (med/lower traps, serratus anterior) and pec minor/major stretching are the most common staples for shoulder pre/rehab.


If you have a chronic tendonitis (i.e., it never quite goes away completely and issues are there for month after month after month), you should be prepared to work around the issue for a long time (i.e., stay away from things that aggravate it and make sure it constantly remains pain-free for a few months in a row, while still doing whatever training you can) to give a chance for tissue remodeling to take place.

Super post - any tips on exercises and rep ranges for the bolded part? Thanks.

 

[Poseylifts]

Shoulder tendonitis => address postural issues, address compensation patterns, address lifting form, take a bit of time working around the issues (stay away from the exercises that aggravate it in order for the pain/inflammation to subside). Worse case scenario: there is some exercise that whatever you do you can't go heavy without significant issues; you'll just not go heavy on that exercise for a while and try again at a later point.

Rehab should be designed according to each particular case, but rotator cuff work, work on the scapular stabilizers (med/lower traps, serratus anterior) and pec minor/major stretching are the most common staples for shoulder pre/rehab.


If you have a chronic tendonitis (i.e., it never quite goes away completely and issues are there for month after month after month), you should be prepared to work around the issue for a long time (i.e., stay away from things that aggravate it and make sure it constantly remains pain-free for a few months in a row, while still doing whatever training you can) to give a chance for tissue remodeling to take place.

Great post.

Dealing with the same thing KT, also to add to that contrast showers and icing has helped me a lot.

 

[Andrewwawa]

I've seen the Doc and been diagnosed with Tendonitis in my shoulders(mainly the left one). Most likely caused by three months on the 5/3/1 Full Body Template, since I've Squatting, Pulling and Pressing each workout, 3 times per week.

The Doc advised me to lower the volume of my training, but obviously was unable to give specific advice regarding programs.

Which is where you guys come in.:icon_chee

Any ideas for a "shoulder friendly" weight training program? The problem seems to be caused by volume/reps rather than weights...

Thanks.

My shoulder tendonitis developed into bursitis because i didnt address it.
Good thing youre adjusting your workouts towards it.

I had to do a lot of physical therapy; arm bike, laser treatment, workouts with 1 pound dumbbells

 

[KnightTemplar]

Shoulder tendonitis => address postural issues, address compensation patterns, address lifting form, take a bit of time working around the issues (stay away from the exercises that aggravate it in order for the pain/inflammation to subside). Worse case scenario: there is some exercise that whatever you do you can't go heavy without significant issues; you'll just not go heavy on that exercise for a while and try again at a later point.

Rehab should be designed according to each particular case, but rotator cuff work, work on the scapular stabilizers (med/lower traps, serratus anterior) and pec minor/major stretching are the most common staples for shoulder pre/rehab.


If you have a chronic tendonitis (i.e., it never quite goes away completely and issues are there for month after month after month), you should be prepared to work around the issue for a long time (i.e., stay away from things that aggravate it and make sure it constantly remains pain-free for a few months in a row, while still doing whatever training you can) to give a chance for tissue remodeling to take place.

With the greatest respect to everyone else - this is the best Post of the Thread.

Thanks, Miaou.