Hey everyone I am Berk from Turkey
I have been experiencing this pain on my shoulder for at least three months but only recently it started to affect my upper body press exercises ( OHP and BP )
And when I went to see an orthopedic to show my MRI, I was diagnosed with bone hypertrophy on my left shoulder through inside ( this is what the doctor said ) which suppresses the tissues underneath it specifically supraspinatus tendon. He injected me a strong painkiller and also told me that if the pain becomes present again after a month I will be injected again and if the pain comes back a month later he proposed surgery to scrape that bone spur
I purchased BBM Shoulder Rehab Program to ease my shoulder for a while but I wonder your thoughts on this surgery. By the way if this is the only option in such cases I am ready to take on
Thank you!
We can’t really comment here on whether or not you should have surgery or pursue specific medical treatment otherwise. That would be better suited for a consultation.
Classically, cases of “shoulder impingement syndrome” thought to be due to the bone spurs near the acromion process were treated via surgery. There’s been some controversy over this diagnosis and subsequent management, i.e. conservative vs surgical management indications and trajectories.
If it were me, I would likely pursue conservative management through the shoulder rehab program and a consultation through one of our professionals. Then, pending how I did, I’d make a decision about what to do next from there.
Out of curiosity, what program were you running before?
I was using Juggernaut AI on and off for a few months and I first realized the pain when I was doing dead bugs, no pain at all on OHP or BP.
I took a month of lay off (includes some swimming) again before starting BBM Beginner Template and the first workout I could not be able to lock out my arms on OHP
By the way while doing BBM Shoulder Rehabilitation Program, when should I start adding the exercises that gives pain right now?
For example standing overhead press is painful now and I am doing 60 degree incline seated shoulder press instead (Phase 1)
But I wonder what is a good time to implement it into my routine again, phase 3?
I do not think you should be doing exercises that cause pain right now. Instead, the exercises should be progressed from phase 1 to phase 3 in a way where the exercises become more “threatening”, i.e. you suspect they would’ve originally caused pain.
I think going from high incline to seated press (or standing press with a tempo +/- alternative implement like a Swiss bar), and then moving to regular OHP would be reasonable.
I would not go back to the programming you were running before after the rehab is complete.
Thank you!
Because I consumed nearly every content of Barbell Medicine about pain/rehabilitation, I would like to ask you that if you have more resources about these topics which you like refer to?
Sorry, I’m not sure what you’re asking. What do you mean?
What resources would you recommend other than BBM about injury / pain and rehabilitation regarding strength training?
I do not think there are many good resources outside of our organization that I would recommend. We have generally identified people and resources we “like” by hosting them as podcast guests, collaborating on articles, and so on.
Unfortunately, there is a lot of garbage in the space. I also don’t think more resources to read or consume are likely to be helpful for your rehab journey. Instead, I think some professional guidance would be a reasonable recommendation.
Hey again! I’ve been following BBM Shoulder Rehab Program for the last 2 months (not progressed much due to having hard time finding an entry point) but despite I significantly decreased the weight on bar (I use empty bar for RPE 6 sets for my primary vertical press), my symptoms are the same as day 1.
Also, I am squatting high bar (a little bit higher than low bar and a little bit lower than regular high bar position) 3 days per week by alternating between tempo, paused and regular tempo.
Although I have no pain while squatting, is this likely to be the problem? Should I decrease squatting frequency or leave squats temporarily until phase 1 ends?
I am asking this because I have no other variable to change and if I purchase injury and rehabilitation coaching (looks like it is what I am going to do after (if necessary) trying squat modification) do you guys have some other modifications?
For the press, it seems like you’re still doing full ROM, bilateral, normal tempo OHP. That could be changed to:
- 3-0-0 tempo OHP (full rom)
- 3-0-0 tempo OHP from pins (above head)
- tempo OHP from pins (eye level)
- high incline bench variants
- Landmine press 1-arm (end of BB stuffed into a corner) w/ or w/o tempo and ROM changes
- lots more here, just off the top of my head
I have minimal issues with high bar squatting provided it’s not causing symptoms while you’re doing it or after. If it is, I would consider moving the bar higher, adding a tempo component to reduce load further, switching to front squats or replacing a HBBS slot with front squats, split squats, or similar.
Based on this timeline of 30 days, I do think our team would likely be beneficial at getting you on the right track to get you back to normal soon rather than later. Just my 0.02.