Have you ever seen impingement fixed without surgery?

HypertrophyCoach Joe Bennett Forums Anything Else Have you ever seen impingement fixed without surgery?

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  • #54213
    Daniel Alvarado
    Participant

    I know this is super off topic, but I was wondering if you’ve ever seen bodybuilders deal with shoulder impingement, and have it heal over time without surgery?

    Me personally, I’m able to work out just fine if I cherry pick my moves (no problems pulling, pressing overhead), i just can’t do standing lateral raises (but lying ones with cuffs work 👌), heavy chest cable cross overs, and reverse pec deck.

    Doc says he recommends surgery, Doc 2 says I should try more physical therapy first before opting for surgery.

    What have you seen in your personal experience? 🤕

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    #54538
    BryceBahm
    Participant
    #55904
    Mariano Jáuregui
    Participant

    Hey! I had shoulder impignment plus biceps tendinitis last year. Couldnt press at all and forgot about shoulders.
    My doctor said no surgery but instead try working in ROMs where i didnt have pain.
    I did A LOT of rotator cuff work and rehabilitation and now I have no problem at all. It took me 14 months to get back on same loads but training pain free is priceless lol.
    I am no doctor though. It is just personal experience.

    #57192
    Daniel Alvarado
    Participant

    Thanks for the details on your personal experience Bryce, i hope you can eventually train again with maximum intensity!

    My doctor and I agreed to rest for 3-4 weeks and reevaluate.

    #57289
    BryceBahm
    Participant

    Thanks for the details on your personal experience Bryce, i hope you can eventually train again with maximum intensity!
    My doctor and I agreed to rest for 3-4 weeks and reevaluate.

    👍👍

    #60366
    Mark James
    Participant

    I’ve had two bouts of impingement and the first time it lasted 8months. No matter what I did the pain was persistent if not just increased. At first I dropped chest and shoulders, then back and arms and eventually squats (just holding the bar was hurting). By that point I was so depressed I stopped going to the gym altogether.

    Took 8months off and it never went away but I studied/researched and learned a lot about shoulder anatomy and health and made these changes and when I started going to the gym again, the pain went away over about a month.

    -fixed my shoulder forward posture (this is a biggie and I’ll break down what I did if anyone asks. It a multi step process)

    -increased the intensity/volume of my back workouts so that they were always a touch more worked/stimulated/developed than my chest.

    -exclusively use DBs with SLOW negatives on decline, flat and incline presses. (If I use a barbell even today, the impingement starts coming back).

    -keep my elbows about 45degrees from my side when pressing. (Elbow flared stretches some of the upper pec fibers really well but for some reason cause me shoulder pain)

    -warmup and stretch more thoroughly (external rotations 2-3 sets, 2-3 times a week). I love Joe’s warmup/activation/stretching routine. Contracting the posterior muscles to stretch the anterior delts and pecs works great for me and mimics the all so vulnerable bottom of a chest press where back activation is important to keep shoulders back and create space in the joint.

    -try not to sleep on it

    Not saying this is gonna fix your problem (especially if you have bone spurs. a hooked acromion or some torn supraspinatus tendon fibers which eventually or sometimes quickly happens from pushing through impingement pain or a herky jerky rep especially with heavy weight and poor form/posture)…I’m just sharing what worked for me.

    #60421
    Joe
    Keymaster
    #61233
    Dawn Lynch
    Participant

    I’ve had two bouts of impingement and the first it lasted 8months. No matter what I did the pain was persistent if not just increased. At first I dropped chest and shoulders, then back and arms and eventually squats (just holding the bar was hurting). By that point I was so depressed I stopped going to the gym altogether.
    Took 8months off and it never went away but I studied/researched and learned a lot about shoulder anatomy and health and made these changes and when I started going to the gym again, the pain went away over about a month.
    -fixed my shoulder forward posture (this is a biggie and I’ll break down what I did if anyone asks. It a multi step process)
    -increased the intensity/volume of my back workouts so that they were always a touch more worked/stimulated/developed than my chest.
    -exclusively use DBs with SLOW negatives on decline, flat and incline presses. (If I use a barbell even today, the impingement starts coming back).
    -keep my elbows about 45degrees from my side when pressing. (Elbow flared stretches some of the upper pec fibers really well but for some reason cause me shoulder pain)
    -warmup and stretch more thoroughly (external rotations 2-3 sets, 2-3 s a week). I love Joe’s warmup/activation/stretching routine. Contracting the posterior muscles to stretch the anterior delts and pecs works great for me and mimics the all so vulnerable bottom of a chest press where back activation is important to keep shoulders back and create space in the joint.
    -try not to sleep on it
    Not saying this is gonna fix your problem (especially if you have bone spurs. a hooked acromion or some torn supraspinatus tendon fibers which eventually or somes quickly happens from pushing through impingement pain or a herky jerky rep especially with heavy weight and poor form/posture)…I’m just sharing what worked for me.

    I’d love to know what you did to fix your posture. My shoulder just hasn’t been right in years. I work through it but I am Losing ROM rapidly.

    #61697
    Mark James
    Participant

    I’d love to know what you did to fix your posture. My shoulder just hasn’t been right in years. I work through it but I am Losing ROM rapidly.

    What I did and teach to fix rounded shoulders:

    -stretch the anterior muscles pulling your scaps forward (pecs and anterior delts). Even if theses muscles being tight aren’t the original culprit causing your shoulders to be pulled forward, they still can/will shorten over time f(called adaptive shortening) from slouching at which point their tightness will be an obstacle in keeping shoulders back.

    -strengthen and develop opposing muscles (rhomboids lower/mid traps). I feel like all (pulling) back exercises help the issue but especially rows with elbows closer to 90 degrees with the goal of touching scaps together.

    -fully contract and flex your rhomboids/mid and lower trap throughout the day. A 10 second contraction works well. (Think touching your scaps together)
    As with any muscle, the more you fully shorten it (contraction) without doing the opposite, the shorter the muscles will become. The opposite would be stretching it by pulling your arm across your body or stretching it through contracting the opposing muscles-pecs and anterior delts.
    Your mid back muscles do not need any stretching. They are overly stretched and there is too much space between your spine and medial border of the scapula.

    Try not to shrug (elevate scapula) when contracting rhomboids/lower+mid traps.
    If you have shoulder forward posture, your mid back musculature is overly lengthened in its normal or relaxed state. Fully contracting and holding will help shorten them. Take a look at your posture after holding a hard contracting for 10 seconds. I bet it at least temporarily will be improved. The more you do this (along with all the other suggestions), the more it will become your normal posture.

    -Make an asserted effort to spend more time each day with your shoulders pulled back. At first it will seem like a lot of effort you can’t maintain and that’s ok…just keep trying here and there throughout the day. In time, it will become more comfortable and won’t take much effort especially once anterior muscles get stretched and posterior muscles get stronger and shorter.

    -Make sure to train back at least as hard and heavy as chest. Most people who say they do actually don’t. Be honest with yourself. Are you working bench press harder than you are working rows? Most people the answer is yes after I take a closer look at their workouts. Don’t make that mistake.

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