Any tips on how to get back into it

curadh

Hi all
Ok so Ive had a nightmare the past 4 months. Hurt my shoulder from overtraining. Did 7 weeks of physio with no change, so went for an MRI, that showed a subscapularis problem, dont know exactly, doctor said it was an impingement, didnt know how to treat it so sent me to a €200 specialist, what a waste of money, all he said was there was a subscapularis inflammation but could be something else during movement as the mri doesnt show this. Gave me Difene for 3 weeks. Problem basically is any pushing action hurts, eg. bench has gone from 85kg to barely 10-15kg, shoulder press is around 10kg. I havent trained basically in months, and its pretty frustrating.

So Im not looking for medical advice, Im looking for advice on management of the problem as Im told its pretty common in bodybulding. I want to know if theres any way to get back in the gym and what I CAN do.

Wollwead

Well my first bit of advice for the future is stay away from bench pressing, i've learned the hard way it just results in injuries.

Unless you're training for a competition that involves benching, i'd steer clear.

Push ups and dips do the job for me with none of the injuries. And you don't have to do basic push ups and dips you can add some weight on your back in a bag or something and make it more challenging or do variations of the push ups: google plyometric push ups, hand release push ups. Try some burpees they are one of the toughest exercises i've ever done and you don't need any equipment whatsoever.

Also, get some balance in your workouts like inverted rows and pull ups/chins when it comes to upper body and then obviously you can add in the weight on these exercises also as you become stronger.

curadh

eh thanks for the reply wollwead, unfortunately with the subscap injury dips are out, can just about do chins but am not sure if they are aggravating it indirectly.
Was previously doing mon:chest back, wed: shoulders legs, fri: bi's/tri's.
Considering attempting to just do isolation for bi's tri's, no chest work, deadlifts/trap bar lifts/shrugs/rows/try raises to hit shoulders somewhat.

Any ideas?

deadlybuzzman

While reading your post I thought of this article I read a while back-might be worth checking into especially the band pulls, I think theyre something overlooked far too much
http://www.t-nation.com/free_online_article/most_recent/shoulder_shocker&cr=

Mellor

Wollwead wrote: »

Push ups and dips do the job for me with none of the injuries. And you don't have to do basic push ups and dips you can add some weight on your back in a bag or something and make it more challenging or do variations of the push ups: google plyometric push ups, hand release push ups.

If he is struggling with benching 15kg, then suggesting press ups is pretty silly. Plyometric push ups and dips even more so.

Those excercises work the chest just liek the bench press

curadh

Deadlybuzzman, thats a super article. Appreciated.

deadlybuzzman

curadh wrote: »

Deadlybuzzman, thats a super article. Appreciated.

no bother-hopefully it helps!