Shoulder trouble and overhead presses: What to do?

[lyorn]

Due to a combination of too much time at the computer, a suspectability for arthrosis, and an accident caused by attempting to out-stubborn a yoga exercise, my right shoulder is a mess. Mobility is limited (slightly: I can still get my fingers together behind my back with left arm top, right arm down, but it hurts), stability isn't what I could be, and it hurts most of the time. The doctor I visited a good two years ago sent me to manual therapy, which helped, but getting back into the gym helped more.

However, now I'm doing heavy lifts, inlcuding overhead presses (dumbbell and barbell variant), and front squats. And I feel that my shoulder actively hates them. The trainer in the gym confirmed that these moves strain the shoulder tendon, which seems to be involved in my problems anyway. However, there is no trainer in the gym (anymore) with a specific heavy lifting background (or I just do not want to accept "no more heavy overhead lifts"), so I'm asking here:

I wish to continue the heavy lifts, including overhead, but I do not want to mess up my shoulder completely. What to do? Maybe supportive/flexibility exercises?

ETA: To all, sorry for taking so long to reply. I try to limit my computer time, because, shoulder. :-S

Comments

[abyssinia]

I don't have any specific suggestions, beyond being careful and doing lots of mobility work. But the website, "breaking muscle", often has some really good articles on working around/rehabing various issues. Might be worth digging through their archives.

[lyorn]

Thank you! I have done some reading there on your suggestion, and it was quite helpful.

[mongrelheart]

It sounds like you are asking if you can fix your shoulder while continuing to do activities that aggravate your shoulder. Pretty sure the answer to that is no. If you are in pain all the time and experiencing reduced mobility, there's a problem. It seems to me that a good first step would be to stop doing the things that cause or aggravate the pain, and make a return visit to the physical therapist. Good luck :)

[lyorn]

Well, kind of yes. :-/

Though not exactly at the same time. I hope to find a way to get the shoulder pain-free, more stable and more mobile, so that I can *then* continue the exercises.

So far I have taken ibuprofen, limited my computer time, stopped carrying bags or rucksacks, and not done overhead presses. Seeing the manual therapist again is probably also a good idea.

[weirdquark]

I have no medical knowledge, but I'd back off a bit on the heavy shoulder lifts for a while (not necessarily stop, but do them lighter) and add in some rotator cuff exercises.

LYTPs?

Really you should probably check in with a sports doctor or something though; I find the LYTPs good for keeping my shoulders healthy but depending on what your issue is they might not be what's good for you and you don't want to make things worse either.

[lyorn]

I used to do LYTP two years ago... maybe I'll put them in with my light lifting and stretching programme, see how they feel. Thank you!