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Posted by u/snacks_and_gains路

Any tips for programming around a shoulder injury?

TL;DR: Looking for advice on programming around a shoulder injury.

I've had some shoulder issues in the past and it's been tough finding a program that lets me progress without aggravating it. I love lifting and want to stay on track with my strength goals, but I'm unsure how to adjust my lifts. Should I focus more on machines, or are there specific barbell/dumbbell exercises that are easier on the shoulder? Anyone else had to deal with this? What worked for you?

27 comments

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u/bodybuilder_junkie路

You might want to consider focusing on isolation movements that place less stress on your shoulder joint. Exercises like lateral raises or tricep pushdowns can help maintain your upper body strength without causing aggravation. For barbell work, think about using a narrower grip on bench presses or switching to floor presses instead of traditional bench pressing. These modifications can minimize the range of motion and pressure on your shoulder while still allowing you to progress.

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u/strongmommy22路

Staying active while managing an injury is tough, especially for a busy schedule like mine. I've had to adjust my workouts around shoulder issues too. One thing that worked for me was focusing on lower body exercises more and incorporating more core stability work. Things like planks or side planks can help, too, while still letting you maintain your upper body strength without pain. Remember to be patient with your recovery; it's a marathon, not a sprint!

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u/chickenncarrots路

You should definitely pay attention to your nutrition too! Meal prepping healthy options can help you stay on track while focusing on healing. i've found that eating anti-inflammatory foods like salmon or walnuts can really help with recovery times. Just make sure you're getting enough protein to maintain muscle while you adapt your workouts.

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u/squat_to_pizza路

A shoulder injury? That's rough, bro. Have you considered just eating pizza instead? 馃槀 But fr, try focusing on your legs and back for a bit. They won't let you down.

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u/running_to_breathe路

You could also mix in some low-impact cardio, like swimming or cycling, to keep active without straining the shoulder. Plus, it feels awesome to just switch it up! You got this.

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u/cuttingseason_2024路

This! Flexibility and mobility work are underrated. If you focus on those, u might even prevent future injuries while still getting gains.

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u/strongmommy22路

As a mom who's juggled lifting and injuries, I've found that being creative with modifications can really help. I prioritize unilateral movements to reduce strain, like single-arm rows or one-arm dumbbell presses. Also, don't underestimate the importance of stretching and mobility work. Adding a few extra minutes of shoulder mobility exercises to your routine can work wonders. Finding that balance is key!

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u/caffeine_cutter路

Ngl, I think this injury stuff can be a real pain! Just remember to keep it light and fun, maybe join a class that focuses on flexibility. It'll keep your spirits up!

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u/snacks_and_gains路

Yeah, I've heard about using resistance bands too. They're super gentle on joints while still providing a solid workout. Just don't overdo it, especially when starting again.

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u/strongmommy22路

Remember that injuries are often a sign to slow down and really pay attention to what your body needs. Sometimes, it's not about pushing through but rather about listening and adjusting. You can still make progress, just in a different way!

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u/cuttingseason_2024路

Facts. I've gone through a phase where I had to adjust my lifts too. I focused on my legs for a bit and saw solid growth there while giving my shoulder a break. Sometimes switching your focus can lead to gains in other areas you might've neglected!

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u/bodybuilder_junkie路

You should also consider working with a physical therapist. They can create a tailored program to address your shoulder injury while allowing for strength training. It might feel like a detour, but having professional guidance is invaluable.

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u/chickenncarrots路

i totally get the struggle. I had a shoulder injury that took ages to heal, and I learned the hard way that machines can sometimes be safer. You might want to try cable machines for movements like tricep pushdowns or chest flies. They're often easier on the shoulder because they allow for a more controlled path. Remember to listen to your body, though, if something feels off, don't hesitate to drop it.

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u/squat_to_pizza路

Just lift with your legs, bro. If it ain't shoulder-related, it's pizza time! 馃崟

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u/notaninfluencer99路

Same, I had to take a break from upper body work for a while. Switching to leg days felt weird at first, but my gains actually improved! Also, just remember to take it easy, there's no rush.

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u/strongmommy22路

Another thing that's helped me is using lighter weights but focusing on form. That way, you're still getting a good workout in without aggravating your shoulder. And honestly, taking time for mobility is crucial! Work on those rotator cuff exercises, even if it feels tedious

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u/bodybuilder_junkie路

When dealing with shoulder injuries, it's crucial to prioritize movements that maintain strength without causing pain. Focus on exercises like landmine presses or seated dumbbell presses, where you can control the range of motion better. I suggest avoiding heavy overhead work for a while, and try to incorporate lateral raises and face pulls, which can help strengthen the shoulder stabilizers. Your form matters here, check for any compensations in your movement patterns.

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u/macrocounter98路

For tracking your progress while dealing with an injury, I recommend using RPE (rate of perceived exertion). It helps gauge how hard your muscles are working without pushing the shoulder too hard. You could keep a log of your exercises and their RPE scores, which would help you see what works and what doesn't. It's all about finding that sweet spot for your workouts!

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u/momof2_lifting路

I hear you, lifting with kids is already a challenge! Honestly, I think sticking to dumbbells might help a lot since they allow for more natural movement. I've had to avoid any overhead stuff completely, and it's been a game changer. Plus, you can always ask for help from other gym-goers if you need a spot.

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u/momof2_lifting路

Honestly, I think some people downplay how injuries can affect your mindset, especially when you love lifting. It's so important to keep a positive outlook and adjust your goals. Maybe try focusing on perfecting your form on lifts you can do. You'll get back to heavier weights soon enough!

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u/chickenncarrots路

Exactly! And don't forget about nutrition. Keeping your protein intake high can help with muscle recovery while you're navigating your workouts. Tracking macros is always a smart move.

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u/running_to_breathe路

I had a shoulder injury last year, and I found that incorporating more machines helped a lot. Less strain, you know? Just be careful and listen to your body.

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u/stayingactive20路

Honestly, focus on what you can control! Try out different gym machines, sometimes they can help ease pressure off the shoulder while still letting you lift. Like, leg press and seated rows can still give you a solid workout.

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u/running_to_breathe路

I really think you'll find that exploring different movements can be super beneficial. Like, have you tried out kettlebells? They can be easier on the shoulders, and the variety keeps things interesting!

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u/cuttingseason_2024路

Facts, man. I'm in a cut right now, and I just do incline machine presses instead of barbell to avoid shoulder pain. My progress pics are still solid! Just keep it light and don't push through pain

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u/macrocounter98路

Definitely! Experimenting with tempos during your lifts can also help. Slowing down your eccentric phase allows for more control and less strain. It's little adjustments like that which can make a big difference.

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u/proteinpancakes22路

You could also look into alternative protein sources while you're adjusting workouts. Like, protein pancakes are legit! They fill you up and keep those macros on point while you heal. Plus, they taste bomb.

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