Post by rob on Jul 7, 2015 7:30:41 GMT -7
Hi all,
I have recently been suffering from what I think is shoulder impingment. It started in my left shoulder, but has also appeared in my right since I did not stop training - stupid I know, but I really didn't want to stop training or climbing until my trip to Portland (UK) this last weekend. Anyway, now that's done (a very successful trip fortunately), I'm looking to rest and rehab my shoulders in a structured way. Has anyone else had any experience of this injury before? And if so, what did you do that helped?
My guess is that my over-concentration on pulling exercises and lack of pushing exercises has caused it, as well as a lack of flexibility in my upper body (see UKC article below for a better description of the cause). The pain is mainly at the back of my shoulders, where the end of my collar bone joins my shoulder joint and where the rotator cufff muslces all join at the tendon, but I also have had some small pain in the front of my shoulders, but to a much lesser extent. It started around 4 weeks ago, and has felt worse the day after training sessions. It has lessened lately, and I barely felt it at all when I was climbing this weekend (but I know it's still there and overusing my shoulders could easily cause it to come back worse than ever).
www.ukclimbing.com/articles/page.php?id=6022
My plan now is as follows (I'm adopting a mini season approach to peek before the weather turns bad here. :
Week 1 (this week): Total rest from any exericse
Week 2: Shoulder specific rehab (4 sessions of light, progressive shoulder exericses including rotator cuff strengthening exercises, light dumbell shoulder press and the exercises shown in the above ukc article, as well as a lot of upper body stretching to loosen up alll the muslces invovled in the cause of the injury)
Weeks 3-6: Standard RCTM hangboard routine followed by shoulder rehab sessions (adding some weighted press ups) - also I may do a small number of light outdoor sessions (onsighting), as we don't get many good weather windows in the UK.
Weeks 7-9: Either campus + LB or Max recruitment HB workout if shoulders are still sore. Again I will continue with shoulder exercises here.
Weeks 10-13: PE + Performance
Is this enough rest? Do I need to have week 2 only concentrating on rehabing the injuries, or should I start HB sessions this week? Any thoughts would be appreciated.
I have recently been suffering from what I think is shoulder impingment. It started in my left shoulder, but has also appeared in my right since I did not stop training - stupid I know, but I really didn't want to stop training or climbing until my trip to Portland (UK) this last weekend. Anyway, now that's done (a very successful trip fortunately), I'm looking to rest and rehab my shoulders in a structured way. Has anyone else had any experience of this injury before? And if so, what did you do that helped?
My guess is that my over-concentration on pulling exercises and lack of pushing exercises has caused it, as well as a lack of flexibility in my upper body (see UKC article below for a better description of the cause). The pain is mainly at the back of my shoulders, where the end of my collar bone joins my shoulder joint and where the rotator cufff muslces all join at the tendon, but I also have had some small pain in the front of my shoulders, but to a much lesser extent. It started around 4 weeks ago, and has felt worse the day after training sessions. It has lessened lately, and I barely felt it at all when I was climbing this weekend (but I know it's still there and overusing my shoulders could easily cause it to come back worse than ever).
www.ukclimbing.com/articles/page.php?id=6022
My plan now is as follows (I'm adopting a mini season approach to peek before the weather turns bad here. :
Week 1 (this week): Total rest from any exericse
Week 2: Shoulder specific rehab (4 sessions of light, progressive shoulder exericses including rotator cuff strengthening exercises, light dumbell shoulder press and the exercises shown in the above ukc article, as well as a lot of upper body stretching to loosen up alll the muslces invovled in the cause of the injury)
Weeks 3-6: Standard RCTM hangboard routine followed by shoulder rehab sessions (adding some weighted press ups) - also I may do a small number of light outdoor sessions (onsighting), as we don't get many good weather windows in the UK.
Weeks 7-9: Either campus + LB or Max recruitment HB workout if shoulders are still sore. Again I will continue with shoulder exercises here.
Weeks 10-13: PE + Performance
Is this enough rest? Do I need to have week 2 only concentrating on rehabing the injuries, or should I start HB sessions this week? Any thoughts would be appreciated.