hurt shoulder from bench press

OK. I hadn't gotten any form of excersize for maybe 10 months. I went to the gym, began doing bench press like I never stopped working out. Everything was fine that day, but the next day....my shoulder was in PAIN.

Here it is 2 months later, and it has only gotten moderately better. I visited my doctor and he said I most likely tore a tendon and put me on anti-inflammatories.

Many of my regular excersizes are virtually painfree. But benchpress, is SOOO painful. So I don't do it. However, it seems to feel better if I don't do anything involving my arms or shoulders.

My question is, what did I do? What can I do to help my recovery time? Supplements that may help? I'm not really considering it but, would steroids help my recovery?

I need your help here. I'm losing all motivation to continue going to the gym. A wasted membership. HELP!!!

jsado

It could be bicipital tendonitis.  I have that now.  But there are a lot of things than can cause shoulder pain.  See a sports doctor.  I stayed away from benching for almost 4 weeks, I take ibuprofen and it's only moderately better.  I see a sports chiropractor for my back and hip.  I'm going to mention this to him now. 
 
Anti-inflammatories should help, ice and rest.  The only kind of steroids that help with inflammation are corticosteroids, i.e. cortison injections.  You could also try fish oil to help with inflammation. 

What about using supplements?

The best way to get around these injuries which the doctor doesnt really know much about is to go see a physio first. When it comes to sports injuries, physios are probably better at handling and diagnosisng problems.
 
Get your physio to then write a REFERRAL to the doctor (your GP or an ortho) telling them what they think it is and what should be done from a medical & physio point of view.

Once the doctor gets the physios input and sees that there might be a problem, they are more likley to take it more seriously and act on it.
 
Ive recommended it to many of my patients and this trick has worked every time.

I always though going to doctors was a waste...when u got taht kinda an injury he'll just say "REST" so take some ibuprofin save ur money and wait as long as necessary and get healed.

R.I.C.E is the worse routine you can use on shoulder pain.Ice stops blood flow to your joint causing it to get stiff and stop the healing process. i know from experience. i tore my shoulder girdle and have had tendonitis 2-3 times. ditch the anti-inflammtorys they only help for a little while. i experienced they even slow down my recovery from tendonitis. u got a imbalance your push and pull muscles. start doing presses one day and pulls on another. try to keep it even. also do some direct should girdle exercices. ill tell you some if your interested. try dropping all grains also they cause your joints to inflame.

ORIGINAL: jsado

OK. I hadn't gotten any form of excersize for maybe 10 months. I went to the gym, began doing bench press like I never stopped working out. Everything was fine that day, but the next day....my shoulder was in PAIN.

Here it is 2 months later, and it has only gotten moderately better. I visited my doctor and he said I most likely tore a tendon and put me on anti-inflammatories.

Many of my regular excersizes are virtually painfree. But benchpress, is SOOO painful. So I don't do it. However, it seems to feel better if I don't do anything involving my arms or shoulders.

My question is, what did I do? What can I do to help my recovery time? Supplements that may help? I'm not really considering it but, would steroids help my recovery?

I need your help here. I'm losing all motivation to continue going to the gym. A wasted membership. HELP!!!

jsado

 
 
Lol don't take steriods, you will only bring more problems in your life. Supplements, naw don't bother.
 
 
Alright, well I experience what you are going through and simply, what did I do? You got to retract your shoulders .  That is a great technique for benching, when done correctly, you will never hurt your shoulders and ever since I started that I was never afraid of doing bench and my motivation continued to rise.
 
So retracting your shoulders, basically try and make your shoulder blades touch each other, if you don't get what that means, simply pull both of your shoulders back and inward
---------><----------.    Now your chest should stick out. So keep your shoulders pulled back and inward or touch your shoulder blades together and keep it like that throughout the whole movement of the exercise and start pressing with your arms.
 
 
This is great technique from powerlifters, because doing that keeps your shoulders stable and removes any tension being used on your shoulders and as well lowers the pressure your shoulders have to take.
 
Practice first with out weights because it's kinda awkward, then the bar, and get used to it, if you jump into intensity training without having to practice this you may hurt yourself.
 
Hope this helps.

yeah, purenatural is right. Pinching the shoulder blades throws more back into and takes stress off the shoulders.....I just started doing it when I started arching my back for bench and I am shoulder ach free.

Alright, well I experience what you are going through and simply, what did I do? You got to retract your shoulders .  That is a great technique for benching, when done correctly, you will never hurt your shoulders and ever since I started that I was never afraid of doing bench and my motivation continued to rise.

I also injured my shoulder the other day, but not during bench presses, it happened whilst performing heavy dumbell shoulder presses. Everything was fine until I got to my last rep of my last set then my left shoulder gave out, causing my hand to swing toward the floor and drop the weight.

Looking back on it I think it's because my arm moved too far forward from my body and wasn't directly above the shoulder while my fist was at the top of the movement. Should I also push my shoulder blades together to avoid this type of injury on overhead presses?

ORIGINAL: flykick 68

Alright, well I experience what you are going through and simply, what did I do? You got to retract your shoulders .  That is a great technique for benching, when done correctly, you will never hurt your shoulders and ever since I started that I was never afraid of doing bench and my motivation continued to rise.

I also injured my shoulder the other day, but not during bench presses, it happened whilst performing heavy dumbell shoulder presses. Everything was fine until I got to my last rep of my last set then my left shoulder gave out, causing my hand to swing toward the floor and drop the weight.

Looking back on it I think it's because my arm moved too far forward from my body and wasn't directly above the shoulder while my fist was at the top of the movement. Should I also push my shoulder blades together to avoid this type of injury on overhead presses?

 
flykick 68:
 
No, only retrach when benching, for shoulderpresses, make sure you don't have your elbows by your sides or trying to keep it behind your torso,
 
Alright well try and keep your elbows in front of your body.
 
Simply try this,
 
Alright from where your standing/sitting,just let your arms down shoulder width,
Now just bring your forearms up, back of your hand should now be facing your shoulders.
Now start pressing.
 
The key to not getting hurt during shoulder presses is try not to keep your elbows out to your sides and back behind you.
 
Hope that helps
 
Goodluck with training!

If u hurt ur shoulders when benching u probably use too much of em...not enough of all the muscle groups.