Pain in wrists and left shoulder

[Eternal]

Alright, I just completed my chest workout today. I only did it today because my wrists and left shoulder started hurting too much. Here's my routine:

- Flat Bench Press

- Incline Bench Press

- Flat Bench Barbell Press

My right shoulder is fine, my left shoulder is killing me! It did this last time and I thought it was just getting worked. Now I'm worried I pulled or strained something. The pain is in the front part of it, where the socket is. When I work, the pain is all the way around in that area.

Any ideas? I'm gonna head up to the health clinic tomorrow.

 

[CapiCrimini]

I dunno... I do know after working out I always have bad pains like a pulled something... normally I just give them a day or two...

I really got them bad when I started doing handstand push-ups and wrist streches...

Mainly my right shoulder where the gap is my inside elbows and wrists...

You probably should just give it time... but going to the doctor can't hurt... maybe it can hurt your wallet a little... i'd say just give it time... use heat... NOT DRY HEAT... thats bad for you...

IcyHot or Bengay always help me alot.

 

[chicksrock]

I can help with the wrists...

you need to buy them tweeser like things .. you know..that help improve grip strength..these strengthen you wrists...

Also might be an idea to buy those working out gloves (they give some degree of wrist support..

hope your pain subsides soon

 

[DJBen]

could be the rotator cuff, it could be some other problem - or it could be just random pains. I had them when I started out, but then they went away *Shrugs*

Get yourself checked out with the doc anyways

 

[chim_chim]

The shoulder part sounds like your rotator cuff. I'd quit working it for a couple weeks until it heals up. I had the same thing a couple years back and tried to work through it. I ended up having to take a couple months off from heavy upper body lifting.

I'd recommend adding cuban rotations to the end of your chest routine as well. Once I started doing them, my rotator cuff problems stopped. You'll probably want to start out using 5 or 10 pound dumbells.

Also, how is your bench press form? If you're grasping the bar around your fingers and bending your wrists backward that could be causing some of your problems. Rest the bar in the palm of your hands and keep your wrists straight if you're not already.

 

[gav]

i got a really sore shoulder injury a couple of weeks ago. it's still niggling but it's a lot better. do you find it hard to turn your neck? if you do it's the same as what i had. in that case you need to twist your neck from side to side as much as possible (advice from a physio)

another thing that works is letting gravity sort it out. i felt better after doing this for 10 mins a day. (i do it regardless of injury because it straightens your spine and therefore increases your height). lie flat on the ground on your back. bend your knees slightly and put your head on a pillow. stay there for ten minutes. stand up and you'll be taller (hopefully your shoulder feels better too)

 

[jonny football hero]

Suck it up. I had it before, just because my left arm was slightly weaker than my right and couldn't take as much strain.

 

[Porky]

Originally posted by jonny football hero
Suck it up. I had it before, just because my left arm was slightly weaker than my right and couldn't take as much strain.

Bad idea, especially since it may be tendonitis.

I've had horrible pain in my left wrist/forearm for several months now. You need to buy wrist supports (check Sports Authority) and strengthen your wrist with wrist exercises. What you do is hold your wrist at a 180 degree angle (use the bench pad and rest your forearm on it) with your palm facing upward. Then take a 5-10 pound weight in your hand and move your wrist up. It's sort of like lifting a dumbell, just pretend your hand/wrist is your entire arm. Understand?

I've been doing this for about two months, and it has really helped.

Protein should also make you feel better. I expect you're taking whey, though.

 

[Eternal]

Well, I got it checked out not too long ago. Turns out I strained a muscle right by my rotator cuff (can't remember what it's called) and that was causing the pain. Since it wasn't too bad, I only have to take 14 days (2 weeks) off, instead of a month or 2 like it could have been.

chim_chim - I keep my wrists straight when benching, although I'm getting some of those "wrist rollers" soon.