The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
02/06/2020 at 10:48 am #90549Chris MeekParticipant
Hey Live Ready community! I have been struggling with pain in the front of my shoulder for over 2 years now. I have done tons of smashing only to have slight relief. I’ve smashed my traps, lats, external rotators and just recently realized I was doing the barbell internal rotation smash wrong as I recently watched Kelly perform it on this site. My pain doesn’t manifest unless my shoulder is inactive and it doesn’t show until I go into internal rotation behind my back. Naturally my shoulder wants to dump forward when I go into this internal rotation behind my back. I’ve been mobilizing for a long time to no avail. I tried eccentric overloading in a palm facing up/pronated front raise with a band and that helped reduce even more pain. However there is just a slight bit of pain that doesn’t seem to want to go away. I don’t know how to program for this. How do I implement mobility work and strengthening exercises in a progressive way to get this tissue to respond? Please I’ve seen 2 physical therapists to no avail. Any help would be appreciated in a surmounted way that words can’t express. Sorry for the long post but this needs to finally be done with.
02/14/2020 at 2:31 pm #90740Michael AlzheimerModerator
Here is a mobility routine to get you started!
Goal #1 is to desensitize the area and restore mobility. So, aside from your mobility routine and restoring the positions in the shoulder, I would recommend adjusting your training and reducing volume on exercises that aggravate the biceps and anterior shoulder. You have to allow the tendon sensitivity to subside. Then Goal #2 is to attempt to build specific tendon capacity through direct training when tolerance allows. Exercises such such as the eccentric overloading in a palm facing up front raise with a band that you have been using are a great place to start. You mentioned you already found relief with this exercise so this is a good indicator you are loading the biceps with an appropriate level of exercise. Keep consistent with these and your mobility work (10min a day) and then progressively add in other curl variations that place the shoulder in a flexed posture (like the preacher curl) and as time goes on to greater angles of extension until eventually you are able to train full ROM pain free. Be patient and don’t push past the tolerance level of the biceps tendon.
Also, biceps tendon health is strongly correlated to rotator cuff function and integrity. Reduced rotator cuff capacity may increase compensatory mechanisms of tendon degradation within the long head of the biceps tendon. So probably not a bad idea to include exercises specific to the rotator cuff in your programming to reduce compensatory strain experienced by the biceps within training.
Best of luck!
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