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Old 01-21-2010, 12:07 PM   #1
Michael Zoda
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There goes that shoulder again..

janurary 8th. Wod was power cleans. Did it and it resulted in shoulder pain in my right shoulder.

herers the thread i made back then

WFS - http://www.board.crossfit.com/showth...=Shoulder+pain

I gave it time, i took a week or so off did some Rotator cuff strengthening exercises. It started to feel better. Yesterday was my first day back and I benched, the shoulder was fine. Today I go to do the clean and jerk and it starts hurting. The top of the shoulder got all red and the pain lasted for a little while after the workout.

Now in the previous thread it was stated that it was inflammation from my previous shoulder separation but i later realized that my previous shoulder injury was on the other shoulder.

I have no idea what it is. The pain only occurs during any type of clean exercise. Maybe i cant master the form or something but im pretty sure my form wasn't that off. It was better than a lot of people i see getting away with it. And i was only doing 65 pounds for the warm up and it went crazy! Today i didn't complete the workout i had to stop after the warmup.

Maybe I should have gave it some more time to rest but I was barely doing the bar and it acted up. Plus i admit i can be hardheaded at times.

I made an appointment with my doctor and im seeing him tomorrow. I dont know what to do and i cannot stay inactive. I need to do something while this is healing =( any suggestions?
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Old 01-21-2010, 12:22 PM   #2
Mike Mallory
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Re: There goes that shoulder again..

Why are you doing clean and jerks if you have shoulder pain/instability?!? First things first, make sure the pain isn't just from banging the weight on top of your arm. That can make for a little pain redness if the bar doesn't land correctly.

Rotator cuff exercises are fine, but why are your external rotators aggravated?

Bad thoracic posture?
protracted shoulders?

How's your form? Are you being coached on how to move and hold your shoulders safely during the movement?

Ice it up, and REST!

Slower speeds mean more stabilization at the joint level. There's a lot of shoulder exercises you can do without high-speed power exercises.
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Old 01-21-2010, 01:12 PM   #3
Michael Zoda
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Re: There goes that shoulder again..

I haven't had any pain in awhile which is why i attempted them.


Im not being coached sadly. I workout on my own at a commercial gym and i doubt any of the trainers there know how to do oly lifts correctly.

Its most likely form. Seeing as how cleans are the only thing that aggravate it.

I will be icing it and resting.

Im heavy into music and i play my bass all the time. When im sitting down and playing I do have protracted shoulders. Fixing the posture should help im assuming.

Is it ok to do slower speed stabilization exercises? Or should I wait?
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Old 01-21-2010, 08:59 PM   #4
Steven Low
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Re: There goes that shoulder again..

I think you should follow the advice I stated in the other thread.....

Rest, fish oil, massage, ice if it helps.

Wait til it calms down.

THEN start working in mobility work (wall slides) + rotator work

THEN light compounds

Each of these phases likely take 2-3 weeks each.

There is no quick fix for stuff really.... especially when you aggravate it. Repeatedly.
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Old 01-22-2010, 09:14 AM   #5
Brad Davis
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Re: There goes that shoulder again..

Quote:
Originally Posted by Michael Zoda View Post
...I gave it time, i took a week or so off...
A week? That's barely anything for these types of injuries.
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Old 01-22-2010, 05:40 PM   #6
Steven Low
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Re: There goes that shoulder again..

2-3 weeks is generally minimum btw, especially with reaggravated injuries. Could be longer or shorter depending.
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