I recently watched the Barbell Medicine video titled “How to Exercise if One Side is Injured” and had a question regarding its implementation.
If one of my shoulders is injured and I am performing a dumbbell shoulder press, should I press normally (with both arms at same time), using a lighter dumbbell on the injured side? Alternatively, should I opt for one-arm presses (set with injured side then set with uninjured side)? Or does the method not make a significant difference? I would then gradually increase the weight on the injured side until it matches the weight on the uninjured side. I plan on doing this for every exercise that I experience pain/discomfort on the injured shoulder (mainly pressing/shoulder movements). I am doing the BB 1 program so it is easier to incorporate unilateral exercises.
Also, is there anything more I need to take into account using this method of training with an injured side/is it as simple as just slowly increasing the injured sides load on the exercises until it gets back to normal?
If the one side is injured, presumably you won’t be able to train the affected arm normally. If you can train it with light weights, I’d do that at the same time you train the unaffected limb (with a heavier weight) or separately. Either way works.
If this is more of a chronic injury, I’d take a different approach. Unfortunately, I don’t have a lot of information on what’s going on with your shoulder to really weigh-in on what you’re doing/what you should do.
It is more of a recent injury (not chronic). I had done the shoulder rehab template in the past for another shoulder injury (different area front shoulder and worse pain) and it helped it a lot. This injury of the shoulder is in a slightly different area (side shoulder) and isn’t as bad as other injury. I believe due to just too heavy loading too fast.
i am not sure the same shoulder but different area counts as Chronic Injury?