Rehabilitation Weight Loss and Shoulder Joint Injuries

[BroScienceTalkatWork]

I have chronic issues on both ac joints.. very manegable
Now I’ve already gone from 220 to 201 pounds

I feel like I’m not fat for the first time in a while. More stamina

BUT.. that right shoulder coming loose
Today I felt pain from from everyday activity. that shouldn’t happen —- sleep and bench are the only things that usually cause it pain

Is it from the joints being more dry? Less sodium? Or more flexibility that lets me test positions my body isn’t used to?

 

[ROcknrollracing]

I have chronic issues on both ac joints.. very manegable
Now I’ve already gone from 220 to 201 pounds

I feel like I’m not fat for the first time in a while. More stamina

BUT.. that right shoulder coming loose
Today I felt pain from from everyday activity. that shouldn’t happen —- sleep and bench are the only things that usually cause it pain

Is it from the joints being more dry? Less sodium? Or more flexibility that lets me test positions my body isn’t used to?

Change how you Are benching either close grip or floor press or lay off the bench for a bit. Try not to sleep on the shoulder.

 

[BroScienceTalkatWork]

Change how you Are benching either close grip or floor press or lay off the bench for a bit. Try not to sleep on the shoulder.

I have a procedure. Ima do it the same as last time

Chest —- going to 12 sets pushups for a couple weeks

Tricep —- only pull downs. No skullcrushers no dips

—— bicep —— reduce weight. Keep shoulder completely still

—— shoulder —- no press. Replace with extra flys. No shrugs. Replace with farmers walk

—— back —— no pull-ups or lat pulldown. No standing rows

What I’m considering is whether I take a week off after I finish my cut. Cause I’m gonna be going hard as fuck

 

[KnightTemplar]

Try Benching with a neutral grip. Football Bar, if one is available, or dumbbells.

 

[BroScienceTalkatWork]

Try Benching with a neutral grip. Football Bar, if one is available, or dumbbells.

Nah son

This is another one of those threads where I’m trying to learn when I should be trying to teach

About 18 months past the whole “Swiss bench is gonna fix everything phase”

Those things fucking suck. Worse then regular bench for shoulders. You’re making your stabilizer muscles do twice as much work

For anyone else with shoulder injuries —- do prison pushups instead of bench. Have a friend push you down while you do pushups

 

[maximus__]

Nah son

This is another one of those threads where I’m trying to learn when I should be trying to teach

About 18 months past the whole “Swiss bench is gonna fix everything phase”

Those things fucking suck. Worse then regular bench for shoulders. You’re making your stabilizer muscles do twice as much work

For anyone else with shoulder injuries —- do prison pushups instead of bench. Have a friend push you down while you do pushups

We are all on Sherdog because we have no friends.

I just adjust my grip in or out depending on my shoulder issues.

 

[BroScienceTalkatWork]

We are all on Sherdog because we have no friends.

I just adjust my grip in or out depending on my shoulder issues.

Fair enough. Depends on the injury I guess. I tried it a couple of times.. Didn't work. Ill probably be doing weighted pushups (prison style or with a vest) or smith machine from here on out.

 

[maximus__]

Fair enough. Depends on the injury I guess. I tried it a couple of times.. Didn't work. Ill probably be doing weighted pushups (prison style or with a vest) or smith machine from here on out.

That's definitely an option. Do you need to bench press?
My understanding from your posts is your mostly training bodybuilder style.
Just pick another pec based movement that doesn't aggravate your shoulders.

i personally would single arm dumbell press if I chose something.
I always felt it more in the pec area from that movement than I ever do benching.

 

[NoSmilez]

Try to re-challenge with dumbbells. Try a machine press or cable work. Find something that doesn't irritate your rotator cuff. Narrow down what exactly causes your shoulder to hurt. Can you tolerate incline or it's a flat thing? Can you do any shoulder presses?

Try some shoulder dislocations with a band or stick. Also try shoulder nerve sliding/flossing exercises. It will help you warmup before your activity.

 

[Contempt]

I have a procedure. Ima do it the same as last time

Chest —- going to 12 sets pushups for a couple weeks

Tricep —- only pull downs. No skullcrushers no dips

—— bicep —— reduce weight. Keep shoulder completely still

—— shoulder —- no press. Replace with extra flys. No shrugs. Replace with farmers walk

—— back —— no pull-ups or lat pulldown. No standing rows

What I’m considering is whether I take a week off after I finish my cut. Cause I’m gonna be going hard as fuck

...or you know, go see a doctor about your shoulder so you don't make it worse?

 

[BroScienceTalkatWork]

...or you know, go see a doctor about your shoulder so you don't make it worse?

Come on man.. We're all experienced lifters here.. I wouldn't make a thread about some super obvious shit.

Ive been to 3 doctors. Know I have distal clavicle osteolysis on both shoulders..

Its a chronic issue. I'm just wondering why it always seems like 2 months into a cut, that DCO turns into shoulder impingement. Specifically, I'm wondering if its because I have less fat/greater range of motion.. Or if its just joint dryness.. Or lack of nutrients..

 

[Contempt]

Come on man.. We're all experienced lifters here.. I wouldn't make a thread about some super obvious shit.

Ive been to 3 doctors. Know I have distal clavicle osteolysis on both shoulders..

Its a chronic issue. I'm just wondering why it always seems like 2 months into a cut, that DCO turns into shoulder impingement. Specifically, I'm wondering if its because I have less fat/greater range of motion.. Or if its just joint dryness.. Or lack of nutrients..

"Its a chronic issue..."

So you need to smoke more weed?

 

[maximus__]

Come on man.. We're all experienced lifters here.. I wouldn't make a thread about some super obvious shit.

Ive been to 3 doctors. Know I have distal clavicle osteolysis on both shoulders..

Its a chronic issue. I'm just wondering why it always seems like 2 months into a cut, that DCO turns into shoulder impingement. Specifically, I'm wondering if its because I have less fat/greater range of motion.. Or if its just joint dryness.. Or lack of nutrients..

So the pain doesn't become an issue until you intentionally deplete yourself of calories and impact your ability to recover?
Do you change you training load to compensate? Maybe you just need to drop it even lower.

Otherwise the only reason to really "cut" is if you have a competition coming up.

 

[BroScienceTalkatWork]

So the pain doesn't become an issue until you intentionally deplete yourself of calories and impact your ability to recover?
Do you change you training load to compensate? Maybe you just need to drop it even lower.

Otherwise the only reason to really "cut" is if you have a competition coming up.

Its an issue during cuts, and when I chase PRs

Yeah.. I'm going to up my gear dose, and implement the "no push/overhead" routine and just continue with the cut. Good time to really drill proper technique.. Slow things down.. Do mobility work the right way.

Have things set up for myself next month and run a real cycle. Tired of this long ass cut right now.. 20 pounds down and 8 more to go...

 

[maximus__]

Its an issue during cuts, and when I chase PRs

Yeah.. I'm going to up my gear dose, and implement the "no push/overhead" routine and just continue with the cut. Good time to really drill proper technique.. Slow things down.. Do mobility work the right way.

Have things set up for myself next month and run a real cycle. Tired of this long ass cut right now.. 20 pounds down and 8 more to go...

My advice as a natural lifter would be to do the opposite, but you do you.

I can't give personal experience, but I would assume you would be better off using less gear, stopping the cut and using other exercises once you eliminate the initial factors that cause the pain to get worse.

Then take an extended period to rebuild, before adding the other stuff back in.

 

[BroScienceTalkatWork]

My advice as a natural lifter would be to do the opposite, but you do you.

I can't give personal experience, but I would assume you would be better off using less gear, stopping the cut and using other exercises once you eliminate the initial factors that cause the pain to get worse.

Then take an extended period to rebuild, before adding the other stuff back in.

Idk man.. I remember the last time I paused a cut for an injury.. I regretted it.

And I already had to pause this current cut for a week cause I was sick. Lol. Nah.. I like momentum. Appreciate the advice though

 

[DEVILsSON]

I would do a lot of rotator cuff rehab and warm up exercises. They have been huge for me.

I'd use light bands, dumbbells or kettlebells. I typically use 1-10lb DBs or KBs(depending on the specific exercise). I also use 10-25lb bands. External rotations at various angles are very important. Dislocations are very useful. Unweighted isometric contractions/stretching helped me a ton. Light upside down KB presses have been useful for me as both warm ups and rehab. Scapular pull ups and hanging shrugs are some of my staples as well.

Managing inflammation is important.

You can try topical DMSO gel. I also add pure melatonin powder which has additive anti inflammatory effects.

You can try hyaluronic acid and glucosamine.

BPC157, TB500 and GHK-CU peptides made a world of a difference for me.

If you're retaining more water that could theoretically put additional stress on your nerves in the shoulders. So you could also try to reduce your sodium intake and perhaps stopping creatine if you're taking it to see if it's something like that.

 

[Fahcough]

Whats the step past chronic? Because when you hit that, there is no benching, no cross body, no dips, no pressing, can't touch your other shoulder, can't wash that half your body, can't throw a punch, can't raise arm much higher than eye level . You get to run and and do body squats bc holding the bar is out.

 

[1rawdog]

Idk man.. I remember the last time I paused a cut for an injury.. I regretted it.

And I already had to pause this current cut for a week cause I was sick. Lol. Nah.. I like momentum. Appreciate the advice though

Do you do regular bloodwork? How is your estrogen level? If you have that is it from the ultrasensitive test? Depending on what gear you are on it can be a contributing factor as well, Test itself over a certain level can effect tendons negatively. There are studies on that though I do not have them on hand, some require a reading between the lines approach.

 

[maximus__]

Whats the step past chronic? Because when you hit that, there is no benching, no cross body, no dips, no pressing, can't touch your other shoulder, can't wash that half your body, can't throw a punch, can't raise arm much higher than eye level . You get to run and and do body squats bc holding the bar is out.

It's like a circle, it just comes all the way around to good again.

Jokes aside, I actually got that advice from a PT once and it's kind of what i do.

He basically said to just go heavy and hard to strengthen everything. The theory was if it breaks completely they can just repair it fully.

I kinda do that but still adjust exercises. Provided I don't get kimura'd it sits around 80% on average.