Topic: Questions from a baby master

[Paul LaDuke]

Dane,

Great websites.  Thanks for giving us all that information!

As an athletic trainer in a high school, I see probably 20 cases or more of shoulder impingment a year.  All of them were able to get back to normal activities within 2 weeks or so mostly because they listened to my advice, and rehabed daily and they are only 16 yo.

Most impingement is caused by performing way too many reps, attempting to lift too much weight, poor warm up or jumping too fast into a new workout.  Remember to take it slow, it is better to see slow gains than it is to sit on the sideline in a sling for a couple of weeks.

[Jim Hooper]

Guys. I'm a 43 year old masters lifter and strength coach.  Have been lifting Oly intensely for a little over a year.  These posts ring a bell.  I have been experiencing shoulder pain/achiness bilaterally in both shoulders, only after snatching.  NSAIDS held, but otherwise, the pain/achiness wakes me up at 3 am.  No pain when actually snatching, it only comes on afterward.  Its gone after 24 hours or so, but comes on like clockwork after SN or Overhead Squat work.   Heat helps; ice does not.   Pressing movements do not aggravate it at all -- just snatches and OHS work.  Messed around with snatch grip width -- no difference.    I have trained pretty much "Bulgarian" style, emphasizing the competion lifts and squats, for past 6 months.    Last mongth of so, I have sone more pullups, pushups, lateral raises, etc. on the theory that the pain is attributable to muscle imbalance in the shoulder complex from all the overhead/vertical plane work, which seems to be helping some, i.e., the intensity and duration of the discomfort is gradually abating, but still a pain in the ass (shoulders actually).   Does this sound like shoulder impingement, and is there anything special (other than RICE) that can be done to work/train around it?    Many thanks in advance, Jim.

[Paul LaDuke]

Jim,

This definitely sounds like impingment to me.  Impingment is a just fancy term for imflammation of the muscles in the shoulder.  As you know from your anatomy study there is very little room between the AC joint (shoulder tip) and the true shoulder joint (gleno-humeral joint) that is just below it.  But a lot of soft tissue passes between that space.  Any overhead lifting will press that soft tissue into the AC joint.  Too much exercise, or adding more reps or muscular imbalances in the shoulder will inflame that soft tissue but there is no where for that swelling to go so it just builds up in pressure causing pain.  This pain is usually dull and achy and hard to pinpoint.  The pain generally won't limit your range of motion (except severe cases) but will increase the pain especially through the mid-range as the shoulder is abducted to overhead.  The more inflammation present the more intense the pain and can even shoot pain down into the arm and hand.

To prevent it try warming up the shoulders thoroughly before overhead lifts (try something similar that a pitcher would do).  A hot pack before warm up may help but shouldn't be the only warm up.  Working the upper back musculature should also help in prevention (rows, lat pulldowns to chin, pull-ups, dips, bent-over flies, etc.).  Stretching and ice for 15 minutes after the workout is done may help.  You may want to avoid heavy benching for a while, especially if you want to compete as an Oly lifter.  I only perform 1 set to maxa day with either 185 or 225# just to maintain some strength and conditioning but I don't work on the bench at all other than that.

If you need any more info I would be happy to post more.  This has been a great topic.

[Dane Hussey]

Jim,

Here is another very good link which includes many pictures.

http://orthopedics.about.com/cs/shouldersurgery/a/shoulderpain.htm

[Jim Hooper]

Dane and Paul:   Your comments and info are perfectly consistent with what I'm experiencing.  Knowing what it is will help me come up with a workable way out of it.  Many thanks for your help, Jim.