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As was noted by one member replying on a log this morning it's a bit concerning just how many of us train with on-going injuries. This is especially true when they are in and around the shoulder joint. I'll say up front that, as a few may have noted from my own log, I took the best part of two years to recover from a frozen shoulder myself. I've had buddies, two who trained together, who both had the exact same injury. You had to ask what they both did that meant they both had it at the same damn time.
Let's start with the why many have problems:
No1 is good old fashioned bad form.
Many years ago I'd be pressing overhead on a barbell and got into the habit of allowing my dominant right side to lock out first and the left arm seemed a minute behind. Most aren't that bad but be it barbell or dumbbell bench, machine chest work (inc pec deck), flyes or any shoulder work we will see what amounts to a breakdown in form. As in properly sloppy. We think we're grinding it out to kick muscle stimulation up a notch and not realizing the damage we do. There's an argument to be made that the MOMENT the form degrades is when we're done
Actual injuries as in outside the gym.
I'm thinking of playing soccer or American football. Hyper-extension of the joint throwing a ball (cricket, baseball etc). Steve Black was a UK world class standard javelin thrower. At his last competition he turned up strapped up like a mofo. The shoulder was 1 more competition away from being fucked for life. He went on to win and never threw again And, of course, just falling over or being involved in an automobile accident (several members have had motorbike accidents).
Wear and tear.
My frozen shoulder was probably as a result of, at that point, 40+ years training. ANYONE (emphasis deliberate) who has put time in even briefly if the intensity was high will have put pressure on that joint. ALL and I mean ALL of our upper body work and even some of the lower body work puts strain on the shoulder joint. And all too often I'm seeing many members working shoulders, back and chest with 3+ movements per item all AT THE SAME TIME. Most have mid-range volume and so it can easily be a minimum of 12 and occasionally as high as 24 sets. It's all well and good benefiting, as some do, with a high volume approach with the actual muscle being worked yet also fkin the shoulder joint more and more.
Other joints.
You can switch out the shoulder joint for hip, elbow, back, knee or ankle. How many of us have buddies who have to strap their knees to play tennis and so on? Locally older former rugby players have had to have ops on their knees (see below too). I had a wear and tear issue on my back that had me f**ked for 16 weeks in 2016
Dealing with cause and effect etc.
We keep on training and more with bad form. It hurts but we wont stop
We stick with some exercises when there are other options. Don't, for example, press behind neck. Most will end up injured on this.
We never allow enough time off to get well. Occasionally we will see a little time off. As above it took me 4 fkin months off to get over my 2016 issue.
Going on cycle which allows us to push harder while still having an issue not being dealt with. A kinda madness
Fixes.
Rest. Sometimes you just need to take enough time off. That MIGHT mean MONTHS. Certainly multiple weeks in some examples. But if you're in this game for life then a few months (again as in my example) is just a blip. 4 months from 45 years aint nothing to sweat over. Don't be afraid to allow full rest and recovery and then come back at it. Muscle memory etc will mean any losses will be gained back real quick. One thing I did was, when I started back, take it easy to begin with. Like 60% of my last working numbers.
Rehab. Those former rugby players who recovered best post op are the ones who religiously did the recommended rehab. Those who half assed it or stopped doing it too soon still limp or have ongoing issues.
Peptides etc. TB500 and BPC157 are, as many have seen, absolute godsends for many. GH is right up. To a far lesser degree, a LITTLE use of an occasional anti-inflammatory MIGHT help. It's an over reliance that can cause problems (see Dorian Yates bleeding gut from using too much, for too long while dealing with his career ending injuries). It doesn't make sense to me (see one log) to be on AAS allowing one to train harder, and healing peptides (a plus) to help all the while doing upper body high volume workouts around the injury.
More rehab. How many of us are doing proper post workout recovery? Few to none. Buddies of mine who are top level strongmen have done videos on their recovery work. If they hit the gym for as many as 3-4 hour on event training days they spend almost as much time on contrast baths (hot and cold), cyro-therapy (ice cabins), sports massage and even active recovery. It enables them and other sporting athletes to perform and play at a very high level and recover quickly. By way of an example of someone here who DOES do something Stevesmi and his Hot Yoga springs to mind.
Proper warming up and staying limber. One thing which helped my shoulder and which I still do now for presses and benching is warm up with a broomstick. I'm pressing today and I'll set the bench I'll use at a low incline and do 40 reps, medium incline 40 reps and then just the bar at the training angle for 8 reps. On bench even though I'm currently hitting close to 500lbs with a slingshot I start with the stick and bar.
Strapping, wrapping and belts. I use knee wraps but only on my top weight sets, Ditto elbow sleeves and wrist wraps. There are shoulder straps which support joint. Key here is to use when needed but not over rely on. Recover and rehab first and then use the above to prevent further injury.
Don't be afraid to just plain take time off and come back healed.
Post how you have recovered from, overcame injuries and any issues (with causes) you have.
Let's start with the why many have problems:
No1 is good old fashioned bad form.
Many years ago I'd be pressing overhead on a barbell and got into the habit of allowing my dominant right side to lock out first and the left arm seemed a minute behind. Most aren't that bad but be it barbell or dumbbell bench, machine chest work (inc pec deck), flyes or any shoulder work we will see what amounts to a breakdown in form. As in properly sloppy. We think we're grinding it out to kick muscle stimulation up a notch and not realizing the damage we do. There's an argument to be made that the MOMENT the form degrades is when we're done
Actual injuries as in outside the gym.
I'm thinking of playing soccer or American football. Hyper-extension of the joint throwing a ball (cricket, baseball etc). Steve Black was a UK world class standard javelin thrower. At his last competition he turned up strapped up like a mofo. The shoulder was 1 more competition away from being fucked for life. He went on to win and never threw again And, of course, just falling over or being involved in an automobile accident (several members have had motorbike accidents).
Wear and tear.
My frozen shoulder was probably as a result of, at that point, 40+ years training. ANYONE (emphasis deliberate) who has put time in even briefly if the intensity was high will have put pressure on that joint. ALL and I mean ALL of our upper body work and even some of the lower body work puts strain on the shoulder joint. And all too often I'm seeing many members working shoulders, back and chest with 3+ movements per item all AT THE SAME TIME. Most have mid-range volume and so it can easily be a minimum of 12 and occasionally as high as 24 sets. It's all well and good benefiting, as some do, with a high volume approach with the actual muscle being worked yet also fkin the shoulder joint more and more.
Other joints.
You can switch out the shoulder joint for hip, elbow, back, knee or ankle. How many of us have buddies who have to strap their knees to play tennis and so on? Locally older former rugby players have had to have ops on their knees (see below too). I had a wear and tear issue on my back that had me f**ked for 16 weeks in 2016
Dealing with cause and effect etc.
We keep on training and more with bad form. It hurts but we wont stop
We stick with some exercises when there are other options. Don't, for example, press behind neck. Most will end up injured on this.
We never allow enough time off to get well. Occasionally we will see a little time off. As above it took me 4 fkin months off to get over my 2016 issue.
Going on cycle which allows us to push harder while still having an issue not being dealt with. A kinda madness
Fixes.
Rest. Sometimes you just need to take enough time off. That MIGHT mean MONTHS. Certainly multiple weeks in some examples. But if you're in this game for life then a few months (again as in my example) is just a blip. 4 months from 45 years aint nothing to sweat over. Don't be afraid to allow full rest and recovery and then come back at it. Muscle memory etc will mean any losses will be gained back real quick. One thing I did was, when I started back, take it easy to begin with. Like 60% of my last working numbers.
Rehab. Those former rugby players who recovered best post op are the ones who religiously did the recommended rehab. Those who half assed it or stopped doing it too soon still limp or have ongoing issues.
Peptides etc. TB500 and BPC157 are, as many have seen, absolute godsends for many. GH is right up. To a far lesser degree, a LITTLE use of an occasional anti-inflammatory MIGHT help. It's an over reliance that can cause problems (see Dorian Yates bleeding gut from using too much, for too long while dealing with his career ending injuries). It doesn't make sense to me (see one log) to be on AAS allowing one to train harder, and healing peptides (a plus) to help all the while doing upper body high volume workouts around the injury.
More rehab. How many of us are doing proper post workout recovery? Few to none. Buddies of mine who are top level strongmen have done videos on their recovery work. If they hit the gym for as many as 3-4 hour on event training days they spend almost as much time on contrast baths (hot and cold), cyro-therapy (ice cabins), sports massage and even active recovery. It enables them and other sporting athletes to perform and play at a very high level and recover quickly. By way of an example of someone here who DOES do something Stevesmi and his Hot Yoga springs to mind.
Proper warming up and staying limber. One thing which helped my shoulder and which I still do now for presses and benching is warm up with a broomstick. I'm pressing today and I'll set the bench I'll use at a low incline and do 40 reps, medium incline 40 reps and then just the bar at the training angle for 8 reps. On bench even though I'm currently hitting close to 500lbs with a slingshot I start with the stick and bar.
Strapping, wrapping and belts. I use knee wraps but only on my top weight sets, Ditto elbow sleeves and wrist wraps. There are shoulder straps which support joint. Key here is to use when needed but not over rely on. Recover and rehab first and then use the above to prevent further injury.
Don't be afraid to just plain take time off and come back healed.
Post how you have recovered from, overcame injuries and any issues (with causes) you have.
