Shoulder arthritis

[rayferdude]

Any input on how to work around arthritic shoulder for bench press? Would like to know for I am finally getting closer to my goal of 405 but now seem hampered because of shoulder issue.

[molanator]

rayferdude, I have the same problem and over this year have had to make several changes. I had always had strong shoulders in the past and realize know I had been completely abusing them. The first thing to realize is heavy benching is a shoulder workout in it self. I usually hit chest twice within a 7 to 10 day run and will do shoulders the same day. On the heavy bench day I will hit shoulders after chest and tri's in the form of lateral raises 3-4 sets only ( my heavy bech day also includes flat dumbell presses so shoulders have already taken a pounding). On my lighter bench day I start with 3-4 sets pushups ( keeping type and style varying ) do 3 sets dumbell cuban presses then finish with face-puuls . I then move into my light bech work. I have learned less is more and have cut out all overhead preses. I have been known to do a few sets of push presses but these are rare and also take some pressure of shoulder by envolving legs and back.Hope this helps. Molanator

[angrytomato]

TRY "FLEXCIN" NEXT GENERATION GLUCOSAMINE/CHONDROITIN FORMULA - STUFF REALLY WORKS - TRY IT FOR A WEEK AND SEE IF YOUR SHOULDER DOESN'T FEEL BETTER. GOOGLE IT OR GOOGLE PHYSICAL ADDICTIONS - ALL THE SENIORS DOWN HERE SWEAR BY IT. GOOD LUCK.

[rayferdude]

Thanx men for the input I will try to implement these things as I go along. I'm finding out I am not as young as I used to be. Gettin' old is not for sissies.

[GustonPower]

On this subject, I've had shoulder problems for the last month or so. Last night it proved to be a real nasty thing. I literally cringed when I was doing a light warm up, 135lbs on the flat bench. Went up to 185 hurt so bad I couldn't go up from there.
No pulling feeling just a pure pain. Also, overhead dumbbells and shoulder press, just aweful pain.
Everything else no problem, no pain.
How to get around this and get back to benching?

[uncleal]

I have had shoulder issues, including arthritis and rotator cuff tendonitis, on and off for the last twenty years. Previously, when I had a flareup, I would lay off for two weeks while icing and taking NSAIDS, then work up slowly with the standard L exercises. Usually took about two months to heal.

After the Masters' Nationals (March 29th and 30th), I had another flareup. This time, I took much more aggressive action, and the results were much better than expected. Believe it or not, I am nearly healed only two weeks into rehab. Here's the mutipronged approach I used:

1. Rest & ice until the inflammation went down (took four days)
2. Standard rehab exercises (daily): I/Y/T/W/L raises, Cuban presses, internal/external rotations, face pulls.
3. Scapula stretches (daily): hanging (chin bar) scapula retractions and reverse shrugs.
4. Foam Roller (daily). Scapula/Thoractic stretches with arms crossed on chest and arms around neck.
5. Trigger point therapy (three times a day). Found a TP on my supraspinatus and hit it with a tennis ball.
5. Rippetoe's hair of the dog method (my nomenclature, five times a week): High rep bench presses -- starting with the bar x25 and advancing ten pounds per session. (Can't believe this didn't aggravate the problem further, but it worked.)

I'm up to 40% of 1rm for 25 reps without pain. After this week, I'll drop the reps to 15 and reduce the number of workouts per week in accordance with Rippetoe's instructions. If anyone wants the article, let me know, and I'll email it to you.

Hope this helps.

[RichHutchison]

The term "arthritis" is meaningless; really means nothing but "joint pain".
There are obviously many different possible causes for pain in the most complex joint in your body.
So I hope you had an MRI and a real diagnosis by an orthopedist.
The doc can give you a prognosis and possibly prescribe some physical therapy.
Then again, mabe you can get a cortisone shot and feel like new.

[rayferdude]

Hey Rich, thanks for the input. Had a cortisone shot and it helped but I also was told by my chiropractor to try some Capsacin and it has worked wonders. In fact I am not using it any more just trying to do more warm ups. Just did 335X2 the other day and will go for over 350 soon. My goal is 405 in a few months and then hopefully a competition will come to or close to Iowa.

[papatom]

I was diagnosed with arthritis in my left shoulder and went to UW sports doctor for advice. He told me to stop the heavy benching for 2-3 weeks and do a rehab exercise twice a day. The rehab is taking a 6 foot long broomstick, hold with wide grip, and move it from holding it in front of your stomach up over your head and down behind you. Work up to doing 100 reps, twice a day. Use a very light grip so that your hands can slide a little as the broomstick goes over and behind your head. Also, before each bench session I do 3 x 15 "shoulder horn" from the low pulley. One arm at a time - hold your elbow up and out at your side, grip the handle and pull your hand straight back while keeping your elbow still. This really warms up and strengthens the rotator cuffs. Do both of these exercises for a few weeks and then start benching again with 10 rep sets for a couple weeks before moving into the heavy weights. This has worked very well for me. I would also recommend staying away from dips and close grip bench presses as these will aggravate your shoulders. Skullcrushers and cable pushdowns shouldn't bother your shoulders if you keep your elbows tucked in.