Shoulder Pain

[Mj2k]

For the last couple of weeks I have had a full shoulder pain that just hasn’t cleared. I blamed it on a rubbish pillow in a hotel but still seem to be suffering.

Had no trauma to the area, so perplexed why it suddenly started to hurt and has never improved. I am a side sleeper, usually on this side & started to sleep on the other to see if it improved. No change.

Not entirely sure if I should be exercising or stretching it vs resting it to recover. 2 weeks without weights or the heavy bag seems to have made me gain weight too annoyingly.

[tiny73]

Whereabouts on the shoulder? When I used to train on a heavy bag as part of a circuit I found I had a pain around my flys on my left shoulder. Burpees exacerbated it but it went away after changing to CrossFit and not doing a heavy bag. (Annoyingly it’s back after multiple sessions with burpees and wall walks).

[xellos99]

weights and heavy bag, that explains it. You just have to lay off it for a while and a Dr would just say rest it

[JimTheBob]

Have had rotator cuff issues previously for exactly the same reasons and am very selective with what I do now - no more bench with a straight bar, for instance.

Below may be of interest and use.

[MB2]

Have had rotator cuff issues previously for exactly the same reasons and am very selective with what I do now - no more bench with a straight bar, for instance.

Below may be of interest and use.

I also suffered/suffer from rotator cuff. Steroid injection and physio is improving it a lot. I have been told to NOT raise my arms above my head. Any relief from hanging is probably endorphins not improvement.

If it isn't better in a couple of weeks book into a physio. The shoulder is unique and I managed to disengage the cuff - got away with hanging/pull ups but now a much longer recovery so physio early really is the answer and would have saved me MRI,steroid injection and a few months off.

[Chinnock]

Have had rotator cuff issues previously for exactly the same reasons and am very selective with what I do now - no more bench with a straight bar, for instance.

Below may be of interest and use.

Just hanging is a good warm up and stretch too before more vigorous resistance training.

[walkerwek1958]

Just hanging is a good warm up and stretch too before more vigorous resistance training.

I’ve been doing this for years, at the end if a gym session I ‘dangle’ from a bar to let my spine and intercostal muscles stretch out. Started doing this in my 20s, still doing it at 60+.

[Mj2k]

Whereabouts on the shoulder? When I used to train on a heavy bag as part of a circuit I found I had a pain around my flys on my left shoulder. Burpees exacerbated it but it went away after changing to CrossFit and not doing a heavy bag. (Annoyingly it’s back after multiple sessions with burpees and wall walks).

I’d say top of shoulder on the inner edge closest to the spine. Just an ongoing dull ache and sometimes a bigger pain if I go to lift something without thinking.

Short of putting my arm in a sling I seem to struggle resting it. I’m right handed and it’s my right shoulder. Hard combo to not use!

[Iceblue]

My dad had rotator cuff on the shoulder and it was painful for him especially when he tried to rotate the shoulder in a circle if you get what I mean or lift his arm above his head , he ended up with injections and the needed surgery , 3 years down the line he’s fine

[Peck]

I damaged my rotator cuff during a squash match. For a few weeks it was genuinely agonising, and it took a good few weeks to ease and then finally heal

I had to stop all my sports during those first weeks which was a pain and made life very boring. But it needed it!

Edited to add on reading another comment - I now remember raising my arm above head height was really painful and nigh on impossible without support from my other arm. If you’re experiencing similar I believe that’s a good indicator it’s the RC

[tiny73]

I’d say top of shoulder on the inner edge closest to the spine. Just an ongoing dull ache and sometimes a bigger pain if I go to lift something without thinking.

Short of putting my arm in a sling I seem to struggle resting it. I’m right handed and it’s my right shoulder. Hard combo to not use!

Had a similar issue in that spot, had torn my infraspinatus (spelling). No idea from what, there was no pain and then exactly what you describe, a dull ache. When I got the massage ball on the wall to iron it out thinking it was just a strain I practically leapt through the window it was so painful.

I had ultrasound, massage and some rotation exercises with a band (put the band on a door handle, hold your arm by your side, forearm at 90 degrees and rotate outwards against the band if that makes sense?)

[Harry Smith]

Got pain in both shoulders due to various bike and general gravity related accidents. I have steroid injections every 3-6 months. Some excercises will help but ateotd it will have to be the knife followed by long recovery.

[craig1912]

Got pain in both shoulders due to various bike and general gravity related accidents. I have steroid injections every 3-6 months. Some excercises will help but ateotd it will have to be the knife followed by long recovery.

Steroid injections every 3-6 months is not a great idea as they can do long term damage to tendons/ligaments. Just had one in my knee which has been like a miracle but I won’t be having another.

Had a years physio on a shoulder issue, steroid injection etc. And it was eventually solved by a minor op (debraidment) and cleaning up a chronically ruptured bicep tendon.

[Mj2k]

Had a similar issue in that spot, had torn my infraspinatus (spelling). No idea from what, there was no pain and then exactly what you describe, a dull ache. When I got the massage ball on the wall to iron it out thinking it was just a strain I practically leapt through the window it was so painful.

I had ultrasound, massage and some rotation exercises with a band (put the band on a door handle, hold your arm by your side, forearm at 90 degrees and rotate outwards against the band if that makes sense?)

I did similar with the ball lol, won’t be using that there again! Just strange to have an injury without trauma. Perhaps an age thing.

Yes the exercise makes sense and similar to a lot of the shoulder physio ones. Will take a light band on holiday with me.

[Mj2k]

Interesting on the rotator cuff, as that’s what I had diagnosed myself with. Dr Google and all that lol.

That video is interesting. Thanks

[Mj2k]

Got a couple of weeks relaxing by a pool, so will evaluate on my return. Likely new year by the time I can get seen.

Agree on physio early, when I prolapsed L4-5 years back it took weeks for the company to sign off physio and I was in spasm for weeks that needed lots of physio to release it and then work on the issue of alignment.

[Eddiex]

I had rotator cuff pain for about 6 months - which came on slowly. Mine came from too much bench pressing. I rested for a few weeks. Having done a fair bit of research I came across a theory that if you do a pushing exercise follow it up with some pulling exercise. ie: 3 sets of bench then 3 sets of rows, shoulder press followed by pull ups, biceps then triceps, etc. Also whilst in pain over the head movements are a no, no as I believe the space where the shoulder ball rotates in it socket can hit the Acromion and cause pain.

'Outward rotation' exercise, as mentioned already, with a band every day was the big cure for me. High reps. I guess boxing mimics bench press 'inward rotation' and too much with give you grief.

Good luck as it's a bloody nuisance having that pain.

[walkerwek1958]

Shoulder pain can be caused by spinal problems, many years ago I suffered pain in one shoulder that was caused by a protruding disc in my neck, physio and manipulation fixed it but it took several months to fully recover and I has to stop sleeping on one side. Never established the root cause, but using computers and poor seating posture exacerbated the problem together with too much breaststroke swimming.

Best advice is to get in investigated and properly diagnosed, which will inevitably involve paying for consultation. It could be a rotator cuff problem, I had that several years back and I believe it was caused by an injection into the wrong spot.

[ed335d]

Best advice is to get in investigated and properly diagnosed, which will inevitably involve paying for consultation.

This. I had shoulder pains a few years back and was initially prescribed physio which nearly crippled me.

I eventually needed a subacromial decompression on both sides (basically shaving bone). Physio & steroid injections were never going to cure the root problem.

[Mj2k]

Will trigger my healthcare when I return as it’s making me more grumpy than usual lol. My posture is poor, for the reasons mentioned by Paul; even the best chairs when working from home I can still manage to hunch and slouch!

Thanks for all the views, clearly it needs sorting as it won’t be going away on its own based on the current situation. Pay for healthcare, might as well use it.

[DONGinsler]

Stand in front of a mirror and see if one should sits lower

Next. Raise your arm. Can you raise it full height?

Could be the shoulder muscle. Maybe bursitis

Had it in one shoulder and got a steroid injection for it. Month later. Other side and another shot and no problems since.

Doesn't always work for everyone though

Find a doctor that deals in sports medicine. Thats who was recommended to me

[Matdaytona]

Rest and rock tape working for me can’t bench much weight anymore but ok with dumbbells

[Mj2k]

Wow, you seem to have had a great result in a short space of time.

Since posting and 3 weeks of not using my shoulder, it seems to have become muscular in origin after rest on holiday - or so I’m hoping.

Paul (pitch) mentioned deep tissue massage & pinpointed the exact movement that hurt. I’ve done my own massage until my thumb was in agony (fair play to physios!). I now have 2 massage balls to use; the dimpled one has left marks in the wall I need to fill and paint #think!

I think I’ve just had a spasm and not recovered; like my spine when it wasn’t treated, it just gets worse. Not out the woods yet but so much better.

TKH hope you continue to get it sorted, and ongoing pain is so tiring and you almost forget that until it’s gone & you’re full of energy again.