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Old 03-16-2009, 01:10 PM   #1
Vikram Swamy
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shoulder/bicep pain

Hi all -

Ever since I started Crossfit, it seems that when I do heavy overhead work (jerks, etc.), I get this pain/soreness in my right shoulder that extends into the bicep and side of my arm.

It generally goes away after a couple of days, but I'm wondering what I'm doing that causes it. It flared up again after doing some clean & jerks the other day. If I reach out and try to grab something, or lift my arm over my head, I feel it. It seems to happen more with heavier weights that exceed my overhead press or thruster weights.

I know it's probably a form issue, but I can't seem to pinpoint it - I have really tight shoulders and can't seem to get rid of the the tightness, I wonder if that's contributing as well.

If anyone has had similar issues, or has any input, it would be greatly appreciated. Thanks for your time!

-Vik
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Old 03-16-2009, 07:28 PM   #2
Steven Low
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Re: shoulder/bicep pain

Um..

Stretch your chest and lats...

(1) door stretch for anterior shoulder capsule + chest is a good one.
(2) grab a doorframe and put your spine into flexion and step away to move around til you can stretch out your lats.
(3) grab a door with your thumb pointed down and push your arm as far away as possible (protract scapula) and move til you feel a stretch in the biceps.
(4) band dislocates

(5) I would eliminate pressing for a bit and work on your pulling ESPECIALLY horizontal pulling + some extra external rotator cuff work. Bad posture... hunched forward... often causes problems.

(6) Do some cross friction and myofascial release on your shoulder area + upper arm. Should help loosen up stuff that may be pinching nerves.
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Old 03-17-2009, 01:38 PM   #3
Vikram Swamy
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Re: shoulder/bicep pain

Steven -

Thanks a lot for you comments, I will definitely try this. Much appreciated.

-Vik
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Old 03-17-2009, 01:52 PM   #4
Jamie J. Skibicki
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Re: shoulder/bicep pain

Are you making sure you have active shoulders (shrugging your shoulders up against the weight)?
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Old 03-18-2009, 09:34 AM   #5
Vikram Swamy
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Re: shoulder/bicep pain

I do try to use active shoulders, although I'm sure I could do better. I'll try to focus more on this in the future.

I did realize the other day that I may not be locking out overhead in full extension, i.e. pushing my head through so that my ears are in line with my arms, etc. Sometimes it feels like my shoulders are not flexible enough to handle this.

I'll continue to stretch and hopefully it'll get better.

Thanks.
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