Shoulder hurts after crossfit

  • venue35

    Posts: 4644

    Mar 03, 2015 1:58 PM GMT
    I'm in pain for over 2 weeks now.
    after each cross fit workout my left shoulder hurts like hell on wheels.it could be a past injury resurfacing.
    I don't know what to do I'm so disappointed.icon_cry.gif
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    Mar 03, 2015 5:45 PM GMT
    Get shoulder supports.
  • Destinharbor

    Posts: 4433

    Mar 03, 2015 6:00 PM GMT
    If you've strained a muscle or ligament, or reinsured it, it can take forever to heal. I've done it with my left elbow on the Fly machine. All you can do is rest it and take anti-inflamatories.

    But try using some KT elastic sports tape. Figure out exactly where the sensitive spot is then go to their website and find the video that instructs how to apply the tape. You'll need a friend to help you get it on right. It does help a lot and will last 4-5 days even through showers but nothing will cure it but time. But it will help you get back into the gym though Crossfit may be out for a while. I find with my elbow that some angles of workout are OK and others not. You can't really control that in Crossfit.
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    Mar 03, 2015 6:33 PM GMT
    Ice it. Alternate icing with a heating pad. Icing a muscle or tendon injury really helps.

    If you're having trouble sleeping take some ibuprofin, but take it 30 minutes or so before you get in bed. Your doctor may prescribe something more powerful. Getting the pain down can help your body heal.

    And I would stop doing anything that's aggravating that shoulder; let it heal.
  • madsexy

    Posts: 4843

    Mar 03, 2015 6:42 PM GMT
    KT tape and the alternating hot/cold are great suggestions. But be aware if it is not improving to have a doctor review to see if it needs rest or therapy or some other fix.

  • Mar 03, 2015 7:59 PM GMT
    Scare tissue? See an expert and lay off it for a while. Pain is there for a reason. Pay attention to it.
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    Mar 03, 2015 8:41 PM GMT
    No matter what kind of exercise program you're doing, make sure you include shoulder conditioning exercises into your routine. At my CrossFit box we are required to do several of these movements to keep our shoulders functioning properly. The shoulders are unlike any other body part. If you look at the way they're designed, it's a wonder we don't have more issues with them than we already do.

    If you have built up scar tissue from an old injury it's even more important that you keep them flexible and stretched out.

    First of all I would see a doctor to see how this past injury is affecting how you move currently. Once he clears you, ask your coach to show you how to do the following movements:

    Internal Shoulder Rotation with Band
    Lateral Rotation Abduction (use band or very light weight - 5lbs max)
    Pendulum Exercises
    Pole Mobility Shoulder Exercises (which you're probably already doing - hopefully)
    Reverse Fly Shoulder Exercise (I prefer a band on these)

    These are NOT exercises to build muscle! Keep it light.....very light. 2.5lbs - 5lbs
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    Mar 03, 2015 10:39 PM GMT
    hairyCOjock40s saidScare tissue? See an expert and lay off it for a while. Pain is there for a reason. Pay attention to it.


    ^^^Bingo. Go see a professional, especially if it is reoccurring
  • venue35

    Posts: 4644

    Mar 04, 2015 1:20 AM GMT
    Thanks a lot you guys..
    I'm thinking of having an xray to see if there is any tissue tear. I did my cross fit workout today as usual and yes I hurt but it's bearable..I'm having a hard time with all the pull ups. Not that I can't do them..it's the pain.
  • hrsman

    Posts: 1

    Mar 04, 2015 1:24 AM GMT
    First off, you have a shoulder impingement. That is definitely going to require some PT of some sort. Go find your nearest ART (Active Release Therapist). This doesn't mean that you will no longer be able to do your crossfit workouts, but you may have to lay off them for a while.

    One of the biggest reasons for shoulder/hip/knee/ankle, general joint problems is mobility, or rather lack thereof. Start following MobilityWOD.com. The book, Becoming a Supple Leopard, will also become invaluable.
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    Mar 04, 2015 3:07 AM GMT
    hrsman saidFirst off, you have a shoulder impingement. That is definitely going to require some PT of some sort. Go find your nearest ART (Active Release Therapist). This doesn't mean that you will no longer be able to do your crossfit workouts, but you may have to lay off them for a while.

    One of the biggest reasons for shoulder/hip/knee/ankle, general joint problems is mobility, or rather lack thereof. Start following MobilityWOD.com. The book, Becoming a Supple Leopard, will also become invaluable.

    Wow, great long distance diagnosis with a minimum of details from the original poster.

    Sometimes my knee hurts, can you tell me what's going on with that?
  • venue35

    Posts: 4644

    Mar 04, 2015 10:36 AM GMT
    Mean!!!
    It's a sharp pain that reaches from my shoulder ,collar bone all the way up to my neck. I will try the kt tape today but will need to see a doctor. I imagine physical therapy will help. In 2009 I was hurt after a fight with some drunk jerk and I hurt my shoulder quite bad-i couldn't go to the gym for 6 months. It could be a resurfacing injury from back then. It wasn't until starting cross fit 7 weeks ago that I started having problems again.
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    Mar 04, 2015 11:34 AM GMT
    I have a shoulder injury and I went to see the doctor. The X-ray didn't reveal anything but the MRI did. Now I'm doing some PT. Thankfully it goes a little bit better but it's a long road.
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    Mar 05, 2015 1:25 AM GMT
    Xrays will only show the bones. You need an MRI or CT to evaluate soft tissues.
    I would start with seeing a doctor. If it hurts when doing pull ups it could be biceps tendonitis. It could be a nerve impingement in your neck. Impossible to tell without examining you (wanna play doctor?icon_cool.gif) pkus/minus imaging.
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    Mar 05, 2015 7:11 PM GMT
    If crossfit is aggravating it, stop going! Find a different approach that works better for your body.
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    Mar 05, 2015 10:12 PM GMT
    Amen, brother! Pain is your body's way of saying ... "Um, hello, something here isn't workin' ... how 'bout we get checked and maybe try something else?"

    SF79 saidIf crossfit is aggravating it, stop going! Find a different approach that works better for your body.
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    Mar 06, 2015 2:08 AM GMT
    venue35 saidIn 2009 I was hurt after a fight with some drunk jerk and I hurt my shoulder quite bad-i couldn't go to the gym for 6 months. It could be a resurfacing injury from back then. It wasn't until starting cross fit 7 weeks ago that I started having problems again.


    This could be the starting point. Make sure your doctor knows this detail.

    Here's another thing too: although you can injure yourself (or reinjure) doing nearly any physical activity, particularly if you have a pre-existing condition, maybe the method is to blame. Were you doing NON-Crossfit workouts before (which didn't exacerbate your shoulder injury) THEN began feeling pain once you started the Crossfit exercise?

    I'm asking because, well, you're in your late 30s. Lots of criticism has been leveled at Crossfit for its sometimes uncredentialed trainers, jarring movement techniques, and a pace that fits better with younger & more pliable bodies (like when something goes wrong, the younger tissues bounce back way faster).

    I've spent decades trying to avoid injury by perfecting my technique, including learning new ones, and giving myself plenty of on-ramp time to get up to speed. I watch the Crossfitters and I can't believe many of those exercises aren't going to go terribly wrong at some point. A girlfriend of mine, a pro-sports PT, tells me Crossfit has been good for her business.
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    Mar 06, 2015 2:33 AM GMT
    Crossfit and injuries kind of go hand in hand. Olympic lifts weren't intended to be done to failure reps. It's not a good idea for most as far as mechanics go.

    I'd do my own research but there's a lot of information delving into the pros and cons of crossfit. Personally, I think the risks far outweigh the gains, at least for the average person.
  • Beeftastic

    Posts: 1747

    Mar 06, 2015 9:11 AM GMT
    Animus saidCrossfit and injuries kind of go hand in hand. Olympic lifts weren't intended to be done to failure reps. It's not a good idea for most as far as mechanics go.

    I'd do my own research but there's a lot of information delving into the pros and cons of crossfit. Personally, I think the risks far outweigh the gains, at least for the average person.


    THIS!