Shoulder Impingement

How the fuck do I fix this

  1. 1 month ago

    Cut it off

  2. 1 month ago

    1-3kg ohp for high reps every day. Spread them across the day for quicker results. Only do things that cause near 0 discomfort and pain.
    Exercises you might be able to do while recovering so you don't atrophy the area too much:
    Chest press with the seat up high.
    Lying plate press.
    Pec deck.
    Cable wall slides.
    Reverse flyes with a 45° incline.
    Lying lateral raises.

  3. 1 month ago

    Face pulls jeff cavaliere athleanxdotcom style. Fixed the impingement I got after I stupidly did upright rows.

  4. 1 month ago

    I thought I had this but then went to the shoulder doc. He said it's probably a torn labrum based on my young age and previous sport activities where I may have injured it.

    He suggested strengthening the rotator cuff muscles so that the ball sits in the center better, and gave me a PT prescription. Instead, I just looked up exercises to strengthen those muscles and have been doing them myself. It's been 2-3 months and it is definitely better but still not perfect.

    • 1 month ago

      What are your symptoms? I've been having shoulder cracking and snapping since I went too low doing dips on one set a few months ago. I mostly get the snapping/cracking when I extend my arms at weird angles or when I lay on my side I can feel my tendons rubbing against each other.

      I haven't worked out since April because of this and feel like I'm doomed to be a skelly manlet forever, since I only worked out for a few months before injuring myself.

      • 1 month ago

        easiest way to test for impingement is to lift your arm straight in front of you and move it away from your chest about thirty degrees afterwords use your other arm to pull it down and try to keep the arm up.
        if at any point there is a popping or physical pain, you have impingement.

        Alternatively put your arms on top of eachother, move an elbow up and down. any pain? impingement somewhere.
        impingement seems very complicated to diagnose, until you've dealt with it for a while and realize that there are only so many combinations of arm movements.
        at some point if you do the opposite of those arm movements the impingement if external has to release.

        if it's internal all you can really do is lightly rotate your shoulder and hope it heals.

        • 1 month ago

          No pain really, the cracking seems truly random and it has gotten a bit better since I started doing shoulder rotations. But if I let myself go and snap my shoulder too much then it eventually starts hurting, and the pain radiates down my upper arm. I can also feel the tendons rubbing near my collar bone. For that reason I'm hesitant about working out again since I don't want to worsen it.

          • 1 month ago

            working out is for sure out of the question.
            mobility exercises however are mandatory.
            if you don't feel confident with my advice you should seek professional opinion.

            the reason for this is that impingement is almost always caused by a weakness (or overtly strong) tendon/muscle that is pulling your body in such a way you are compensating a movement. eventually the tendons/muscle stick in such a way that it gets caught.
            The only way to fix this without surgery though is to mobilize the tissue.
            this can take a very long time, but there is good news.

            usually when you release impingement the release felt is instant.
            For instance my pec minor into collar bone, ac joint compensation quite literally popped and my pec minor instantly released.
            I could quite literally pull it slightly from the body and it felt very good. It was painful in a different way though for a while, like a bruised muscle, but it was no longer a sharp pain.
            I did arm circles a few days later to test it and sure enough no popping.
            That one released from the arms out to side and put above head palms facing out movement.

            i do recommend you seeing someone asap though anyways, the longer you go without fixing it the more the tendons/muscles tighten up in this new position which means you are regularly fighting to stretch them back out.

          • 1 month ago

            just ohp and build up those muscles
            if there is no pain its probably nothing major muscles are not used to the work out.
            you sound dyel so its not about tights fascia.
            however you can try to "massage" you shoulders with a spoon if you want to rule that out

  5. 1 month ago

    Depends on whats impinged and why

  6. 1 month ago

    stop doing upright rows is your first step chief

  7. 1 month ago

    Look 2 weeks off and a massage gun daily and mine healed
    Barbell shrugs caused it for me

  8. 1 month ago

    I've been doing dead hangs and face pulls, I also switched from bench press to a floor press

  9. 1 month ago

    1. Put your left hand under your arm, between the tricep and bicep. Manually hold each tendon while lightly turning arm. This releases impingement of the tricep/bicep.
    2. Now we have to do impingement from pec/teres minor. Put your arm against your side. Lightly put scapula back. Now lift your arm up to the side keeping your shoulder down. and put the arm above your head so the palms are facing away from the body. this releases pec minor/teres series of muscles.
    3. Now we lightly pull the scapula back with out arms straight we lift our arm completely above our head and slightly behind it (palms facing forward). This releases the subscapularis and potentially AC.
    4. now the put out arms towards our side, palms facing forward, and we pull our arms slightly back behind our body. this is more of a strengthening exercises as rarely does impingement happen from this movement. Gotta keep the body balanced though or it could cause impingement elsewhere.

    1. dead hang, shoulders pulled back. This creates a space for your ac joint. use an assisted pullup machine. if you're too aggressive you can make the impingement worse. just cut body weight in half it's more than enough to stretch the joint.
    2. we will do internal/external rotation exercises and we will afterwords stretch both to their full potential. this ensures that your capsule actually has full range of movement and isn't the cause of your impingement.

    for the Is, Ts, and Ys, you can use weights.
    Do not go heavy stick at 5lbs. you just need resistance you're not trying to build up excessive strength here newfag.
    I/T/Y is the above head(Y), above head to the side(I), and behind the body(T) that I mentioned at the start of this at point 2.
    It can still take time, but this is literally all you can do if it doesn't fix it you need surgery.

  10. 1 month ago

    I've always had a hard time squatting the bar because of my inability to rotate my arms to a comfortable position. I can do it, but I usually end up hurting myself for days afterwards. It's brutal and seems to stem in my neck but also my shoulder blades. Is this related or just a lack of stretching to accomodate the bar? In daily life, I never need to be in a position similar to holding the bar so I have no doubt my mobility is limited.

  11. 1 month ago

    >Dumbbell Bench Presses
    >Barbell Rows
    Your goal should be to stabilize the scapulae, since those are what keep your shoulders back and off of your biceps tendon. Particularly when you're doing pullups or chins, you want to make sure that you feel your lower traps, because that's the muscle that pulls your scapulae down. The rest should just be about generally strengthening everything in the shoulder girdle and upper back. Also it might help to do some shoulder dislocates with a dowel in order to stretch your chest and anterior shoulder muscles, which pull your shoulders forward if they're too tight. I had impingement for 3 years with lots of shoulder cracking and I was able to fix it with this protocol, but it took awhile tbh. Good luck.

  12. 1 month ago

    You don't.

    No seriously, I've had this pain for a while now, it got really really bad a month ago to the point I couldn't move my shoulder at all, it recovered after a few weeks but still hurts when flexing

  13. 1 month ago

    Indian clubs or Turkish get ups with a kettlebell.

  14. 1 month ago

    >Shoulder Impingement
    Many treatments available, usually just takes a few months to get rid off and can even heal naturally.

  15. 1 month ago

    Impingement is typically caused by weakness/imbalance in rotator cuffs. Your rotator cuffs stabilize the head of the humerus, and if they are weak, it will impinge. There are 3 muscles that need to be strengthened:

    Infraspinatus/teres minor: very important. Do external rotations of any type, make sure they are challenging.
    Supraspinatus: this is probably the most important. It is active in the bottom 15-30 degrees in the lateral raise. The best way to train it is lying side lateral raises, or the 'full can exercise'.
    Lower trap: this controls the scapula. Generally a good idea to strengthen. Do t3 raises and IYT raises. 5 lbs is more than enough.

    Do these for high reps and apply progressive overload. Also do neutral grip overhead pressing.

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