Posts Tagged ‘Place Ice’

How To Preserve Shoulder Integrity While Training

Help for shoulder pain

Injuring a shoulder is the surest way to sideline a bodybuilder and put his gains on hold for weeks or months at a time. A small injury can be healed before it becomes a major problem, however. Preventing and treating simple shoulder strains isn’t all that tough. Employ common sense and follow your doctor’s orders.

If you do sustain a major shoulder strain, the first thing you need to do is stop training. End your workout session and immediately place ice upon the affected area. This will bring down swelling, but will only be effective for the first 24 hours. After that time period, heat is the key. Keep heat on the area for 20 minutes on, then 20 minutes off. Suspend all upper body lifting for several days as you assess the damage you have sustained to the area.

Even if you don’t have health insurance, it is imperative to see a doctor immediately to make sure you maintain joint integrity and haven’t torn your rotator cuff. Somewhere between 48 and 72 hours after your injury, you should visit your local convenient care facility and have it looked at. An MRI may or may not be required. The usual procedure would be Most likely, you will order to rest and observe the healing process.

If you are ordered by a doctor to cease all lifting activity, you need to listen. Of course it won’t be easy to refrain from lifting, the activity you love so much. However, your body will bounce back from a 3 to 6 week layoff in less than two weeks. Your other aches and pains will subside, and your central nervous system will be happy to enjoy a break from lifting. Lifting during this time of healing can destroy cartilage and turn a small injury into a lifelong problem. You must follow the doctor’s orders!

It is entirely possible to train around a shoulder injury. You can still hit the legs as hard as ever. They may be some discomfort with placing a barbell on your shoulders for squats, or when the hack squat pad digs into the shoulder. Abdominal training should be emphasized during this time period. The biceps can still be trained with preacher curls, and the forearms can be trained with little issue. Use this time period to bring up weak legs, work on conditioning using cardio, and give your upper body muscles and joints a well-deserved break.

Don’t be afraid to see alternative opinions. Milos Sarcev, professional bodybuilder and veteran of almost 80 IFBB shows, discovered his shoulders were deteriorating recently and was primed to enter surgery after not being able to train for 4 straight months. Just an hour before his scheduled surgery, he ran into a doctor friend who had corrected the shoulder issue with some stretching and other unique means. If your doctor is determined to slice you open (and it may or may not be related to his need to make his Escalade payment) it might be time to seek a second opinion.

Use ice to decrease pain