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Posted by u/endurancejunkie99·

How do I manage rotator cuff pain while pressing? Need tips!

TL;DR: Dealing with rotator cuff pain during pressing, looking for tips to manage it.

I've been hitting the gym hard for a while now, focusing on my lifting alongside my marathon training. Recently, I've been dealing with some rotator cuff pain, especially when pressing. I've tried modifying my grip and incorporating more mobility work, but I'm still feeling discomfort. Anyone have strategies or specific exercises that worked for them? I want to keep pressing without aggravating it more.

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u/zone2_ninja·

If you're experiencing persistent rotator cuff pain, it might be time to adjust your training plan. Look into periodizing your upper body work, maybe switch to lighter weights and focus on higher reps for a bit. Incorporating exercises like face pulls or external rotations can help build up that shoulder stability. Track your RPE closely during this phase to avoid pushing too hard.

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u/wokeupnsweat·

Try incorporating yoga or stretching into your routine. It can help improve mobility and relieve some of that shoulder tension. I know it sounds fluffy, but sometimes a little mindfulness with your workouts can really shift your perspective and help you listen to your body better.

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u/chickenncarrots·

I've been there with rotator cuff issues. Have you tried band pull-aparts? They really help strengthen those stabilizing muscles. Also, make sure to not overdo the weight on your presses for a while, give your shoulder time to recover.

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u/nurse_on_weights·

As a nurse, I'd suggest ice and rest to help with inflammation, especially if you're feeling pain. Rotator cuff injuries can take time to heal, so don't rush it. Also, make sure your form is solid during presses; even small tweaks can make a big difference

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u/sweaty_sarah·

Honestly, just take a break from heavy pressing for a bit. It's better to scale back and not get cooked than to risk a more serious injury. Your body needs time to heal and come back stronger!

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u/macrocounter98·

What's your current warm-up routine? Sometimes, not warming up properly can lead to issues. Just hitting the gym hard without the right prep can mess u up. Maybe add some rotator cuff-specific mobility drills to get things moving before u start pressing.

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u/runningfromcardio·

Skill issue? Just kidding, but seriously, maybe look at your grip and form again. I used to struggle too but after focusing on shoulder mobility and really engaging my lats, my pain eased up. Also, consider lighter weights and more reps.

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u/cuttingseason_2024·

If you're still pressing heavy, it's probably just going to aggravate it more. Honestly, I'd take a deload week or two, do some light lifting, and focus on rehab exercises. You'd be surprised how much progress you can make with proper recovery. Facts.

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