Left shoulder pain after doing squats

  • Posted by a hidden member.
    Log in to view his profile

    Dec 16, 2013 4:42 PM GMT
    Doing squats last week, I had a pain in my left shoulder, inside the ball joint, that lasted a few days. I took a break from lifting since then and it feels fine now. I do a lot of swimming which may exacerbate it. I have added rehab stretches into my workouts now.

    The trainer at my gym recommended I not do squats anymore and replace them with lunges. However, I just started my 5/3/1 program and was very excited about it, but the squat is integral, as well as bench press.

    Should I eliminate squats and bench press completely?
    How will I know if my joints are healthy enough to continue?
    What workouts can replace these for people with shoulder issues?
  • Posted by a hidden member.
    Log in to view his profile

    Dec 16, 2013 5:15 PM GMT
    Hi,

    The bar could be potentially way too low.

    Do you have any issues with your form?, if so, fixing the bar position will fix a lot of those. The remaining ones should be fixed by bringing in your stance a little bit and keeping your knees out better.

    DM me if I can help further. :-)
  • Posted by a hidden member.
    Log in to view his profile

    Dec 16, 2013 10:19 PM GMT
    Do some scapular stretches, you need to work on your shoulder stability and mobility.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 16, 2013 10:25 PM GMT
    Following my last post.

    Do you use a rack?

    The barbell back squat is best performed inside a power rack for maximum safety. Using a power rack allows you to lift to failure with far less chance for injury. To prepare the power rack for the squat, set the uprights at a height slightly below the height of your shoulders. Place the bar on the uprights, and ensure that you can easily un-rack and re-rack (lock and unlock) the barbell on your trap muscles without difficulty.

  • Posted by a hidden member.
    Log in to view his profile

    Dec 16, 2013 10:53 PM GMT
    My left shoulder has been bothering me for a while.
    My friend at the gym today suggested I stop masturbating for a while.
    I said "ha ha."
    He said, "No, I'm serious. I had a shoulder pain like that once because I was masterbating too much with that arm."
    Hmm.
    We'll see.
  • HottJoe

    Posts: 21366

    Dec 16, 2013 11:04 PM GMT
    JohnSpotter saidMy left shoulder has been bothering me for a while.
    My friend at the gym today suggested I stop masturbating for a while.
    I said "ha ha."
    He said, "No, I'm serious. I had a shoulder pain like that once because I was masterbating too much with that arm."
    Hmm.
    We'll see.

    Switch arms. If you're not used to it, it feels a little bit like cheating... So just don't make the other arm jealous.icon_wink.gif
  • Posted by a hidden member.
    Log in to view his profile

    Dec 16, 2013 11:19 PM GMT
    timshel saidDoing squats last week, I had a pain in my left shoulder, inside the ball joint, that lasted a few days. I took a break from lifting since then and it feels fine now. I do a lot of swimming which may exacerbate it. I have added rehab stretches into my workouts now.

    The trainer at my gym recommended I not do squats anymore and replace them with lunges. However, I just started my 5/3/1 program and was very excited about it, but the squat is integral, as well as bench press.

    Should I eliminate squats and bench press completely?
    How will I know if my joints are healthy enough to continue?
    What workouts can replace these for people with shoulder issues?


    Build up your traps and make sure you rest the bar away from
    your neck and make sure you are using a good quality bar pad. I am not a fan of squatting much more than body weight. I use a rack
    As well. Try castor oil packs with a heat pad on the shoulder.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 16, 2013 11:20 PM GMT
    @Joe
    Thanks.
    And I'll be sure to say, "I was thinking of *you* all the time."
  • jo2hotbod

    Posts: 3603

    Dec 17, 2013 12:51 AM GMT
    Good advice to build up your traps and rest the bar across them, check the position of the bar on your back it may be too low which would hurt your shoulder.

    If your gym has a smith machine try squatting on that
  • Posted by a hidden member.
    Log in to view his profile

    Dec 17, 2013 1:00 AM GMT
    Thanks everyone. I'll add some trap pull exercises in.

    My main concern is, how long should I wait until getting back into squats? I have no pain anymore. Don't have health insurance so can't see a doctor or physical therapist.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 17, 2013 1:52 AM GMT
    ^and no more masturbating. icon_wink.gif
  • Posted by a hidden member.
    Log in to view his profile

    Dec 17, 2013 1:53 AM GMT
    JohnSpotter saidMy left shoulder has been bothering me for a while.
    My friend at the gym today suggested I stop masturbating for a while.
    I said "ha ha."
    He said, "No, I'm serious. I had a shoulder pain like that once because I was masterbating too much with that arm."
    Hmm.
    We'll see.


    Are you sure we're not the same person? I met a guy at a bar who was talking about his plans to have surgery for carpal tunnel syndrome. I suggested he masturbate with the other hand for a while. He didn't think it was funny. Maybe it works better if you actually know the guy?
  • Posted by a hidden member.
    Log in to view his profile

    Dec 17, 2013 1:54 AM GMT
    Never mind. Nobody can type that fast.
  • dc415

    Posts: 255

    Dec 17, 2013 5:05 AM GMT
    This post here might help too:

    http://www.ericcressey.com/shoulders-back-squat-technique
  • Posted by a hidden member.
    Log in to view his profile

    Dec 17, 2013 5:26 AM GMT
    some videos of my form:

    http://youtu.be/lUOcb_L2AMc Squat side

    http://youtu.be/vt1I-gq-S78 Squat rear
  • Posted by a hidden member.
    Log in to view his profile

    Dec 17, 2013 6:47 AM GMT
    if you are not doing anything directly to injure the shoulder itself, be mindful of any pain you are feeling in your abdomen/chest. The shoulder is one of the first areas to receive referred pain from the diaphragm, which can be indicative of other more major problems.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 17, 2013 11:53 AM GMT
    Make sure you stretch the muscles out, that should definitely help. Bending forward from the waist to stretch your hamstring, pulling your foot up behind you to stretch your quad.

    I do walking lunges too.
  • lgg5819

    Posts: 141

    Dec 17, 2013 12:41 PM GMT
    spread your hands apart a little wider. that will help take the tension off your shoulders. you shouldn't be using your hands/arms/shoulders much at all — just to keep the bar from falling off of your back.

    also in terms of form in general you may want to drop the weight down quite a bit more until you are able to go all the way down while keeping your back upright. your form is pretty good but could use some refining. i prefer to spread my feet a little wider and point my knees outward as i come down to achieve a lower squat and really hit the glutes fully.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 17, 2013 12:45 PM GMT
    lgg5819 saidspread your hands apart a little wider. that will help take the tension off your shoulders. you shouldn't be using your hands/arms/shoulders much at all — just to keep the bar from falling off of your back.

    also in terms of form in general you may want to drop the weight down quite a bit more until you are able to go all the way down while keeping your back upright. your form is pretty good but could use some refining. i prefer to spread my feet a little wider and point my knees outward as i come down to achieve a lower squat and really hit the glutes fully.


    good observation :-)
  • Posted by a hidden member.
    Log in to view his profile

    Dec 17, 2013 6:01 PM GMT
    You say you do a lot of swimming - which can be really rough on your rotator cuff. I'm not 100% sure the squat is directly related to the pain, though your squat form could be exacerbating any damage from swimming - the two (squat and shoulder pain) just aren't a typical pairing.

    I'd start working some rotator cuff exercises and warm up into your routines. Go light and easy at first, even if it doesn't feel like it is "doing" anything - strengthening rotator cuffs isn't like lifting weights.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 18, 2013 2:07 AM GMT
    timshel saidDoing squats last week, I had a pain in my left shoulder, inside the ball joint, that lasted a few days. I took a break from lifting since then and it feels fine now. I do a lot of swimming which may exacerbate it. I have added rehab stretches into my workouts now.

    The trainer at my gym recommended I not do squats anymore and replace them with lunges. However, I just started my 5/3/1 program and was very excited about it, but the squat is integral, as well as bench press.

    Should I eliminate squats and bench press completely?
    How will I know if my joints are healthy enough to continue?
    What workouts can replace these for people with shoulder issues?


    Sounds like your shoulder is impinging from an imbalance. See a physical therapist, and make sure you're doing posterior deltoids. As usual, the personal trainer is a moron. On you, it may be the other way around. You should be able to spot it in the mirror. A good PT can figure it out pretty easily.

    Look at the anatomy of your shoulder. If you're weaker on the back side, your shoulder will pinch on the anterior (front) side. Work your back with reverse flies, and...likely...you'll get relief.

    You can take an NSAID, like ibuprofen, to calm it down some, but, the real issue is likely an imbalance that needs corrected through proper training.

    Swimming promotes an imbalance, and it also can bother your shoulders.