New (shoulder) injury while running another (low back) rehab template

Pain & Rehab Forum [Moderated]
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Question: Should I run the shoulder pain template?

I’ve been running the low back pain rehab template now for about a month and I’m able to at least sumo deadlift lightly without pain. I’ve been combining the low back pain template with the beginner template since squatting feels fine, etc

A few days ago, I think Tuesday, I was in my car and I think I was about to unbuckle my seatbelt or I just moved around my right arm a bit and I felt something shift the wrong way and then it hurt. I showed decent improvement and even did my normal press working sets on Wednesday pain free.

Got pain again unfortunately after yesterday’s workout on the Beginner Template Day 3 workout. Did assisted dips (no press that day since I subbed dips for bench), no pain with that. I normally also try to practice some weightlifting exercises with a PVC pipe or barbell so yesterday was the first time I sort of managed to do it with a barbell, I did power snatches (not the greatest form tbh) and tried to do a couple of power jerks but I think that may have not agreed with me because I think I remember some discomfort immediately afterward and then it got progressively worse. After experiencing this I think I’m going to stop practicing the lifts for the foreseeable future and just focus on what the program has (also adds a bit of time to my workout)

To cut this short, at the moment I’m experiencing some pain in my right shoulder. I feel “shifting” in there, or something rubbing together. I have trouble with basic tasks that involve that arm. My other shoulder feels a little off too unfortunately, a little shifting every once in a while. The joints in both shoulders have a tender feeling. I’m not sure where to proceed. I’m already limited by my back so pressing and squatting was really all I could do in the gym.

EDIT: forgot to add, I did lat pulldowns for the first time in years on the day I got pain. I did them completely wrong, just found that out. I did them with a ROM all the way to almost my belly button. I’ve never had a shoulder issue until the day I did bad form lat pulldowns. Maybe theres a link?

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Now both shoulders hurt. Not severe but its enough to be irritable and kind of hard to do basic things with my arms. At the emergency center to get some answers hopefully. Cant go to the doctor (weekend)

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New update: got xray, said everything was fine (even whatever soft tissue it could detect). Been told to lift no more than 10 lbs overhead at work for 5 days, avoid pulling and pressing movements in the gym, maybe even squats so that leaves me with technically only leg press. I’m pretty sure I can still squat but I still have that uncomfortable shifting/scraping feeling in my right shoulder (left has it too but not as much). This was all from an urgent care center. Might schedule recommended orthopedic visit

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Hi,

Sorry to hear about these issues. It sounds like you were a bit all over the place with your prior training, combining multiple templates, doing additional weightlifting practice, etc.

I would try to simplify things a bit more in the short-term. Of course it’s good news that there’s nothing serious going on, but I don’t think you need to restrict your training as heavily as was recommended by the emergency center folks.

Our general advice would be applicable here, to include the key points from both of these articles:

If you are having trouble implementing these strategies for yourself, a consultation with our rehab team would be a great next step to guide things in a more individualized fashion.

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