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Thread: Painful shoulder

  1. #1
    Gianfra is offline Junior Member
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    Default Painful shoulder

    Hello,
    I'd like to ask you an advise, please.
    A couple of months ago I switched my military presses from a 20Kg to a 24; however I couldn't progres with the new KB and I had a little pain on my shoulders. So I went back to the 20 Kg but now, after a fews repetitions, I have a bad pain on one shoulder (I think is under the lateral deltoid, or the deltoid itself) when lowering the KB (no problem on the way up) and I must release the tension. I still do one or two times a week 5 get ups with a 24 and no pain on my shoulders. I also do swings with the 24 and pull ups at the bar without any pain. I think I have to stop pressing but I'd like to hear other opinions. Can you please suggest me what's best for you to do?
    Thanks a lot
    Best regards
    Gianfranco

  2. #2
    ad5ly is offline Senior Member
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    Gianfra,

    You are injured. Give your shoulders a rest for a ferw days or even a week. Apply ice to shoulder everyday 2-3 times per day. Do not do anything that is painful - especially overhead lifting. If after a week or two if there is still debilitating pain see a doctor for a correct diagnosis.

    Continuing to train while injured only makes it worse. Think re-hab for now, not "workout". DO joint mobility but stay away from painful movements.

    I have been where you are. I trained while injured and it was a BIG mistake. I got weaker and finally left the bells alone for MONTHS. Depending how badly you are injured it can take many months to over a year to heal. ..its no fun, but it happens to alot of people. Be smart, rest and recover. I think most people get injured at some point - its just a matter of knowing when to stop and heal...Dennis
    Ace83 and Wild Pegasus like this.

  3. #3
    Gianfra is offline Junior Member
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    Thanks a lot Dennis, I'll do that. A very last question; is it better to stop everything or maybe I can do swings or even pull ups? I have no pain at all when doing that.
    Thanks again,
    ciao
    Gianfranco

  4. #4
    ad5ly is offline Senior Member
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    You can do anything that does not hurt. If you have ENTER THE KETTLEBELL you could do the Program Minimum which is TGUs and swings. With the TGUs start with a light 12kg kettlebell and see how things go. Arm bars and joint mobility drills is what you need also. But do not do any drill that hurts. Recovery time is important. Adding an extra day or two for recovery/rest along with the ICE treatment will add to your recovery from injury. You may be lucky and this injury is not serious and lose only a week or two of training. But it takes as long as it takes. But its import that you do no futher injury by beginning Military Presses until the healing is COMPLETE...Dennis

  5. #5
    Gianfra is offline Junior Member
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    Hello Dennis, you are very helpful, thanks a lot. I have Enter the kettlebell and a12kg bell, so I'll start again as you suggested. I'd like to let you know that in the evening, shortly after I replied to your second post, my shoulder get worse (I didn't touched any weight for the whole day) and now I can't lift my arm above shoulder level. So at the moment I'm not willing to do anything; better to read some books instead...ahahahah...
    I have really appreciate your help,
    Regards
    Gianfranco

  6. #6
    postandspread is offline Senior Member
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    You may find this article useful.
    "Imagine what you'll know tomorrow." - Agent K in MiB.

  7. #7
    ad5ly is offline Senior Member
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    This is an interesting article. Great advise for re-hab from what I read. But if I adhere to the advise of no OH pressing - then I may as well throw my ETK and other programs in the trash can. And I don't want to do that.

    Gianfra, Another important point ( well several..hehe!!) - while healing or when COMPLETELY healed, make sure you understand how this happened. Know what mistakes were made in your training. Such as:

    1. inferior technique
    2. Working to failure frerquently
    3. Not enough time spent on lighter bells to SHARPEN the pressing groove and refine the technique. Resist the urge to rush on th the next heavier kettlebell. Take your time. Read up on FEED FORWARD TENSION. Pressing the heavier weight is just not all about pressing the weight overhead. Its about feeling strong in the movement and with absolutely no pain or discomfort. Make sure your brain is fully engaged with the muscles in the movement.
    4. Make sure Variety Day is super easy. Don't make Variety Day a tough workout day...Dennis
    Paul Britt, RKC likes this.

  8. #8
    Gianfra is offline Junior Member
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    Hi, thanks for the article but all I have are a few kettlebell and a cheap door hanging bar. Also I love kettlebells because I can train flexibility as well, so I'll try again!

    Dennis, your 4 points are exactly what I have understimate when I was close to do 5 ladders of 5 with the 20 kg; at that point I became anxious to switch to the 24 and at that point I started feeling something on my shoulders and upper arms (not a big thing but something). Than, after starting with the new bell after only a couple of weeks I started failing some press and finally I couldn't lift the KB two times consecutively. AT that time I came back to the 20 as I wrote in my first post. I will print those 4 points and stick on the KB!
    Thanks again, you've been very helpful
    Gianfranco
    Moses Correa likes this.

  9. #9
    Moses Correa is offline Senior Member
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    Quote Originally Posted by Gianfra View Post
    Hi, thanks for the article but all I have are a few kettlebell and a cheap door hanging bar. Also I love kettlebells because I can train flexibility as well, so I'll try again!

    Dennis, your 4 points are exactly what I have understimate when I was close to do 5 ladders of 5 with the 20 kg; at that point I became anxious to switch to the 24 and at that point I started feeling something on my shoulders and upper arms (not a big thing but something). Than, after starting with the new bell after only a couple of weeks I started failing some press and finally I couldn't lift the KB two times consecutively. AT that time I came back to the 20 as I wrote in my first post. I will print those 4 points and stick on the KB!
    Thanks again, you've been very helpful
    Gianfranco
    It sounds like a classic case of over doing it. I more than others am driven by a desire to be stronger. Just be patient with your progress. Also have you been FMS screened and what is your shoulder mobility score and rotary stability?

  10. #10
    Gianfra is offline Junior Member
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    Hello Moses,
    certainly it's true, I was a bit in a hurry!
    Sorry I don't know what's an FMS is (I believe it's a medical examen but I'm italian,and it will be an italian name for it) but I'm sure I don't; thank God I haven't been to a doctor or hospital for quite long time... I also have no idea about rotatory stability. Is it important to know it before starting training with kettlebells?
    Thank you
    Gianfranco

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