Advice regarding gym injury

[kissenger]

I started going to the gym around Xmas time and have been going almost every other day since then, doing 20-30 mins cardio and an hour upper body resistance training. I had maxed out a few of the machines so decided to move onto the free weights, but after my first bench press sets I woke up the next day with a very sore shoulder.

It feels significantly better today (nearly 48 hours later), but I'm not sure if I should risk it. What's the smart thing to do here? Light upper body workout? Do my usual routine but skip shoulders? Or just do cardio until completely healed?

 

[Razor-BladE]

Legs.

 

[mrthingyx]

Legs.

OP: was this a real question? RB has the answer to all your questions.

On a slightly more serious note, you should train legs, too. M

Regarding your injury, this sort of thing happens because:

a) weight machines are dumb and don't really make you strong... And you found this out the hard way;
b) lifting weights (aka "free weights") is hard because it requires both technique (you wouldn't go and try to swim without learning proper technique associated with not drowning...) and far more muscle utilisation than machine weights... As you have progressed on machines, your body isn't really prepared for the stress of lifting and your joints have paid the temporary price.

Train legs for the next few weeks, but also introduce yourself to your rotator cuff, associated strengthening exercises, as well as shoulder internal/external rotation.

If it still hurts in a couple of weeks' time, go back and see a sports physio.

 

[kissenger]

I went to the gym last night, did a bit of cardio, some legs and kept the upper body stuff to the bicep curl and tricep extension machines (because these do a good job of isolating your biceps and triceps respectively, thereby hopefully avoiding the potential for should injury).

Shoulder is still a bit sore today but it's way better than it was. I don't think I have a full rotator cuff tear, based on having done some tests I saw demonstrated on YT, but maybe I've got a partial tear?

Incidentally, when using the leg machines for the first time I was able to max out several of the machines by my final set, which I think proves my theory about big guys who walk a lot building good leg strength (common sense really).

 

[tom_e]

I went to the gym last night, did a bit of cardio, some legs and kept the upper body stuff to the bicep curl and tricep extension machines (because these do a good job of isolating your biceps and triceps respectively, thereby hopefully avoiding the potential for should injury).

Shoulder is still a bit sore today but it's way better than it was. I don't think I have a full rotator cuff tear, based on having done some tests I saw demonstrated on YT, but maybe I've got a partial tear?

Incidentally, when using the leg machines for the first time I was able to max out several of the machines by my final set, which I think proves my theory about big guys who walk a lot building good leg strength (common sense really).

If you suspect an actual tear then go and get it seen to by someone who knows what their on about, shoulder injuries are not fun or easy to fix once the damage is done. I talk from experience.

Also maxing out leg machines proves nothing, go squat.

 

[MoNkeE]

If you don't have a pal that can teach you the ropes, you need a few PT sessions to learn. Short of that, you'll have to hit YouTube and watch a bunch of bench press form videos etc.

 

[kissenger]

If you suspect an actual tear then go and get it seen to by someone who knows what their on about, shoulder injuries are not fun or easy to fix once the damage is done. I talk from experience.

Also maxing out leg machines proves nothing, go squat.

That sounds like something I would have to pay a fair bit of money to get seen to.

I think I will probably just stay away from any shoulder lifts until it's well healed, and then do some rehab on it, starting slowly. It's just annoying because I was really on a roll with it and getting noticeable results in terms of muscle growth. I will be much more careful before messing with any free weights in future.

 

[tom_e]

That sounds like something I would have to pay a fair bit of money to get seen to.

I think I will probably just stay away from any shoulder lifts until it's well healed, and then do some rehab on it, starting slowly. It's just annoying because I was really on a roll with it and getting noticeable results in terms of muscle growth. I will be much more careful before messing with any free weights in future.

Trust me when I say this, the money will be well spent. The shoulder is a complex joint and it's very easy to do it damage that will effect you in your day to day life.

This is of course ignoring the fact that it may just be quite severe DOMS and is still causing you issue after a week or 2 rest.