{"id":1374,"date":"2021-02-18T19:22:43","date_gmt":"2021-02-19T02:22:43","guid":{"rendered":"https:\/\/edmontonboneandjoint.ca\/?page_id=1374"},"modified":"2022-11-09T15:33:49","modified_gmt":"2022-11-09T22:33:49","slug":"shoulder-pain-and-going-to-the-gym","status":"publish","type":"page","link":"https:\/\/edmontonboneandjoint.ca\/services\/shoulder\/shoulder-pain-and-going-to-the-gym\/","title":{"rendered":"Shoulder Pain and Going to the Gym"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kgsbrcxr-af229da37594eac306384189b0813593\">\n.avia-section.av-kgsbrcxr-af229da37594eac306384189b0813593{\nbackground-repeat:no-repeat;\nbackground-image:url(https:\/\/edmontonboneandjoint.ca\/wp-content\/uploads\/2020\/11\/edmonton-bone-and-joint-hdr_shoulder.jpg);\nbackground-position:0% 0%;\nbackground-attachment:scroll;\n}\n<\/style>\n<div id='hdr'  class='avia-section av-kgsbrcxr-af229da37594eac306384189b0813593 alternate_color avia-section-default avia-no-border-styling  avia-builder-el-0  el_before_av_postcontent  avia-builder-el-first  avia-full-stretch avia-bg-style-scroll av-minimum-height av-minimum-height-custom av-height-custom  container_wrap sidebar_right'  data-section-bg-repeat='stretch' data-av_minimum_height_px='550'><div class='container av-section-cont-open' style='height:550px'><main  role=\"main\" itemprop=\"mainContentOfPage\"  class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-1374'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kgsbv8za-517d6935bb8f2f14a2a5e99af9ea632e\">\n#top .hr.hr-invisible.av-kgsbv8za-517d6935bb8f2f14a2a5e99af9ea632e{\nheight:24px;\n}\n<\/style>\n<div  class='hr av-kgsbv8za-517d6935bb8f2f14a2a5e99af9ea632e hr-invisible  avia-builder-el-1  el_before_av_one_full  avia-builder-el-first '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-29yy6-c822546af978b6407805b18c1145ebf8\">\n.flex_column.av-29yy6-c822546af978b6407805b18c1145ebf8{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-29yy6-c822546af978b6407805b18c1145ebf8 av_one_full  avia-builder-el-2  el_after_av_hr  avia-builder-el-last  first flex_column_div av-animated-generic fade-in av-zero-column-padding  '     ><section  id=\"eb-pgtit\"  class='av_textblock_section av-kgsbqpv6-0af139f8a74ab4f9c46073de60de7871 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><blockquote>\n<h1>Shoulder Pain and<br \/>\nGoing to the Gym<\/h1>\n<\/blockquote>\n<\/div><\/section><\/div>\n\n[av_one_full first min_height='' vertical_alignment='' space='' row_boxshadow='' row_boxshadow_color='' row_boxshadow_width='10' custom_margin='' margin='0px' mobile_breaking='' border='' border_color='' radius='0px' padding='0px' column_boxshadow='' column_boxshadow_color='' column_boxshadow_width='10' background='bg_color' background_color='' background_gradient_color1='' background_gradient_color2='' background_gradient_direction='vertical' src='' background_position='top left' background_repeat='no-repeat' highlight='' highlight_size='' animation='' link='' linktarget='' link_hover='' title_attr='' alt_attr='' mobile_display='' id='' custom_class='' aria_label='' av_uid='av-bbm8v']\r\n[av_hr class='invisible' icon_select='no' icon='ue808' font='entypo-fontello' position='left' shadow='no-shadow' height='-34' custom_border='av-border-fat' custom_width='100px' custom_margin_top='0px' custom_margin_bottom='8px' custom_border_color='#b1c52e' custom_icon_color='' id='' custom_class='' av_uid='av-jxq9gmr4' admin_preview_bg='']\r\n\r\n[av_codeblock wrapper_element='' wrapper_element_attributes='' codeblock_type='' alb_description='' id='' custom_class='' av_uid='av-kjxju7uo']\r\n[av_breadcrumbs]\r\n[\/av_codeblock]\r\n[\/av_one_full]\r\n\r\n\n<div class='flex_column_table av-mj03w-7bff5fed12f8bf07307cad3e336b2ef0 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mj03w-7bff5fed12f8bf07307cad3e336b2ef0\">\n.flex_column.av-mj03w-7bff5fed12f8bf07307cad3e336b2ef0{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-mj03w-7bff5fed12f8bf07307cad3e336b2ef0 av_one_half  avia-builder-el-5  el_after_av_postcontent  el_before_av_one_half  avia-builder-el-first  first flex_column_table_cell av-equal-height-column av-align-middle av-animated-generic pop-up av-zero-column-padding  '     ><section  class='av_textblock_section av-jnw5fpmv-8e69c58f778aaa6b2eab52d90c1ca3e6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h2 style=\"text-align: left;\">Movement is important<br \/>\nbut so is safety<\/h2>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jxq9gmr4-c1dd06fd848263c281cc78b6312a4810\">\n#top .hr.av-jxq9gmr4-c1dd06fd848263c281cc78b6312a4810{\nmargin-top:0px;\nmargin-bottom:8px;\n}\n.hr.av-jxq9gmr4-c1dd06fd848263c281cc78b6312a4810 .hr-inner{\nwidth:50px;\nborder-color:#b1c52e;\n}\n<\/style>\n<div  class='hr av-jxq9gmr4-c1dd06fd848263c281cc78b6312a4810 hr-custom  avia-builder-el-7  el_after_av_textblock  el_before_av_textblock  hr-left hr-icon-no'><span class='hr-inner inner-border-av-border-fat'><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-jnw5fpmv-8e69c58f778aaa6b2eab52d90c1ca3e6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><p>When dealing with shoulder pain or injury, exercise can be very beneficial in decreasing pain and improving strength and function. Movement is important and it can help us heal. There are, however, certain do\u2019s and don\u2019ts when recovering from shoulder pain or injury.<\/p>\n<\/div><\/section><\/p><\/div>\n<div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-8jlla-c53a4a003d8b5fd63400224664525bfe\">\n.flex_column.av-8jlla-c53a4a003d8b5fd63400224664525bfe{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-8jlla-c53a4a003d8b5fd63400224664525bfe av_one_half  avia-builder-el-9  el_after_av_one_half  el_before_av_one_full  flex_column_table_cell av-equal-height-column av-align-middle av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kitc3991-1a56af32004bb84571cc8b82efee474b\">\n.avia-image-container.av-kitc3991-1a56af32004bb84571cc8b82efee474b img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-kitc3991-1a56af32004bb84571cc8b82efee474b .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-kitc3991-1a56af32004bb84571cc8b82efee474b av-styling- avia_animated_image av-animated-when-visible-95 fade-in avia-align-center  avia-builder-el-10  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-952 avia-img-lazy-loading-not-952 avia_image ' src=\"https:\/\/edmontonboneandjoint.ca\/wp-content\/uploads\/2021\/01\/edmonton-bone-and-joint-centre-empower-yourself-01.jpg\" alt='' title='edmonton-bone-and-joint-centre-empower-yourself-01'  height=\"512\" width=\"800\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/edmontonboneandjoint.ca\/wp-content\/uploads\/2021\/01\/edmonton-bone-and-joint-centre-empower-yourself-01.jpg 800w, https:\/\/edmontonboneandjoint.ca\/wp-content\/uploads\/2021\/01\/edmonton-bone-and-joint-centre-empower-yourself-01-300x192.jpg 300w, https:\/\/edmontonboneandjoint.ca\/wp-content\/uploads\/2021\/01\/edmonton-bone-and-joint-centre-empower-yourself-01-768x492.jpg 768w, https:\/\/edmontonboneandjoint.ca\/wp-content\/uploads\/2021\/01\/edmonton-bone-and-joint-centre-empower-yourself-01-705x451.jpg 705w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-mj03w-7bff5fed12f8bf07307cad3e336b2ef0 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mj03w-7bff5fed12f8bf07307cad3e336b2ef0\">\n.flex_column.av-mj03w-7bff5fed12f8bf07307cad3e336b2ef0{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-mj03w-7bff5fed12f8bf07307cad3e336b2ef0 av_one_full  avia-builder-el-11  el_after_av_one_half  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-middle av-animated-generic pop-up av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jxq9gmr4-99c51941f506f70fed5ae287fed79f8a\">\n#top .hr.av-jxq9gmr4-99c51941f506f70fed5ae287fed79f8a{\nmargin-top:0px;\nmargin-bottom:8px;\n}\n.hr.av-jxq9gmr4-99c51941f506f70fed5ae287fed79f8a .hr-inner{\nwidth:80%;\nborder-color:#b1c52e;\n}\n<\/style>\n<div  class='hr av-jxq9gmr4-99c51941f506f70fed5ae287fed79f8a hr-custom  avia-builder-el-12  avia-builder-el-no-sibling  hr-center hr-icon-no'><span class='hr-inner inner-border-av-border-fat'><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-mj03w-b3b95ea277acd00eb40aa4bff8667533 sc-av_one_half av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mj03w-b3b95ea277acd00eb40aa4bff8667533\">\n.flex_column.av-mj03w-b3b95ea277acd00eb40aa4bff8667533{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-mj03w-b3b95ea277acd00eb40aa4bff8667533 av_one_half  avia-builder-el-13  el_after_av_one_full  el_before_av_one_half  first flex_column_table_cell av-equal-height-column av-align-top av-animated-generic pop-up av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-jnw5fpmv-8e69c58f778aaa6b2eab52d90c1ca3e6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Do&#8217;s<\/h2>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jxq9gmr4-c1dd06fd848263c281cc78b6312a4810\">\n#top .hr.av-jxq9gmr4-c1dd06fd848263c281cc78b6312a4810{\nmargin-top:0px;\nmargin-bottom:8px;\n}\n.hr.av-jxq9gmr4-c1dd06fd848263c281cc78b6312a4810 .hr-inner{\nwidth:50px;\nborder-color:#b1c52e;\n}\n<\/style>\n<div  class='hr av-jxq9gmr4-c1dd06fd848263c281cc78b6312a4810 hr-custom  avia-builder-el-15  el_after_av_textblock  el_before_av_textblock  hr-left hr-icon-no'><span class='hr-inner inner-border-av-border-fat'><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-jnw5fpmv-3dd69c485d1b45ce6053d7a96dd3e797 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h3>Warm up:<\/h3>\n<ul>\n<li>Cardiovascular warm-ups such as walking, biking or jogging can be beneficial. They increase body temperature and blood flow to prepare muscles and tissues for activity.<\/li>\n<li>To decrease risk of injury, perform range of motion exercises and stretch tight muscles. These movement warm-ups can prepare your body for the exercises you are going to do at the gym.\n<ul>\n<li>Focus on the spine, hips and shoulders.<\/li>\n<li>Stretch the pectoralis, lats and posterior shoulder muscles.<\/li>\n<\/ul>\n<\/li>\n<li>Perform muscle activation exercises to wake up the muscle groups that stabilize your joints and maintain posture and joint alignment during exercises. This can be done while you are performing your range of motion\/stretching exercises.\n<ul>\n<li>These muscles include your abdominals, glutes, middle and lower traps and serratus anterior (scapular stabilizers).<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>Posture:<\/h3>\n<ul>\n<li>Ensure correct posture and joint alignment with each exercise. Alignment improves your ability to recruit your stabilizers.<\/li>\n<li><strong>CENTRAL STRENGTH\/STABILITY \u21d2 INCREASED PERIPHERAL STRENGTH\/MOBILITY<\/strong><\/li>\n<li>Engage your core\/glutes and \u201cset\u201d your shoulder blades (your physical therapist should have taught you how to do this).<\/li>\n<li>A strong core and engaging your stabilizers (scapular retraction) will lead to increased strength in your shoulders and arms.<\/li>\n<li>Posture affects our shoulder blade position where the rotator cuff muscles are attached. Good posture prevents impingement, giving space for the rotator cuff to move through when you lift your arms.\n<ul>\n<li>It also recruits the muscles that attach your shoulder blades to your spine (scapular muscles). When you use these muscles, your rotator cuff has support when you lift your arms or anything of weight. You will be stronger because of this. You can think of this as being like a strong anchor man in a tug-of-war.<\/li>\n<li>Without these muscles, your rotator cuff has to strain more to lift your arm\/weight which can cause pain or injury.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>Scapular stabilizers:<\/strong> incorporate exercises to strengthen your serratus anterior, middle and lower trapezius muscles.<\/p>\n<p><strong>Rotator Cuff:<\/strong> Incorporate rotator cuff strengthening exercises into every workout.<\/p>\n<p><strong>OVERALL: CORRECT POSTURE \u2192 ENGAGE CORE \u2192 SET OR ENGAGE SHOULDER BLADES \u2192 LIFT\/PUSH\/PULL WITH ARM<\/strong><\/p>\n<\/div><\/section><\/p><\/div><div class='av-flex-placeholder'><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mj03w-f03ea511fe8813b3a682c5f3f0f85bb4\">\n.flex_column.av-mj03w-f03ea511fe8813b3a682c5f3f0f85bb4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-mj03w-f03ea511fe8813b3a682c5f3f0f85bb4 av_one_half  avia-builder-el-17  el_after_av_one_half  avia-builder-el-last  flex_column_table_cell av-equal-height-column av-align-top av-animated-generic pop-up av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-jnw5fpmv-8e69c58f778aaa6b2eab52d90c1ca3e6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Don&#8217;ts<\/h2>\n<\/div><\/section><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jxq9gmr4-c1dd06fd848263c281cc78b6312a4810\">\n#top .hr.av-jxq9gmr4-c1dd06fd848263c281cc78b6312a4810{\nmargin-top:0px;\nmargin-bottom:8px;\n}\n.hr.av-jxq9gmr4-c1dd06fd848263c281cc78b6312a4810 .hr-inner{\nwidth:50px;\nborder-color:#b1c52e;\n}\n<\/style>\n<div  class='hr av-jxq9gmr4-c1dd06fd848263c281cc78b6312a4810 hr-custom  avia-builder-el-19  el_after_av_textblock  el_before_av_textblock  hr-left hr-icon-no'><span class='hr-inner inner-border-av-border-fat'><span class=\"hr-inner-style\"><\/span><\/span><\/div><br \/>\n<section  class='av_textblock_section av-jnw5fpmv-8e69c58f778aaa6b2eab52d90c1ca3e6 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><p>In the gym setting, the focus is often on the large power muscles that we can see (e.g. the pecs, deltoids, lats, etc.). However, excessive training of these muscles can lead to significant muscle imbalance, rotator cuff and scapular weakness, and rotator cuff-related pain.<\/p>\n<p>If you are recovering from shoulder pain \/injury these are things you should avoid at the gym or general rules to follow to prevent re-injury:<\/p>\n<ul>\n<li>Keep all arm and hand movement in front of your body.<\/li>\n<li>Avoid pulling anything behind your head (lat pull-downs) or holding a bar behind your head on your shoulders.<\/li>\n<li>Avoid weight-bearing through or loading the shoulder with your arms behind you. This includes tricep dips, reverse crab walk or reverse plank.<\/li>\n<li>When doing chest press or pec flys, do not let your elbows move behind your shoulders. <strong>A modification of chest press can be done from the floor so the elbows cannot drop below the shoulders.<\/strong><\/li>\n<li>When doing bench or chest press, ensure you retract or bring your shoulder blades under your body before lowering the weight to your chest.<\/li>\n<li>Avoid long lever lifting. This includes forward and lateral raises.<\/li>\n<li>Avoid heavy loads with your arms outstretched away from your body.<\/li>\n<li>Minimize prolonged repetitive overhead activity.<\/li>\n<li><strong>Alignment and correct movement pattern is more important than strength.<\/strong> Avoid compensating with other muscles or movements if the load or weight is too heavy. Common compensatory movement includes shrugging shoulders up toward ears or extending your lower spine to lift.<\/li>\n<li>When moving your arm, ensure you do not shrug your shoulder toward your ear. Keep your shoulder down when lifting your arm up. This will minimize neck-related issues and stress on the rotator cuff (impingement).<\/li>\n<li>It is okay to work into soreness or stiffness when doing exercises but sharp pain, pinching pain or catching is not. <strong>You should be stretching to, but not far beyond, the edge of discomfort.<\/strong> Pushing to the proper limit will slowly tell the body where to heal and lengthen to improve mobility.<\/li>\n<li><strong>GENERAL RULE: IF IT HURTS, DON\u2019T DO IT.<\/strong><\/li>\n<\/ul>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":20,"menu_order":2,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"_links":{"self":[{"href":"https:\/\/edmontonboneandjoint.ca\/wp-json\/wp\/v2\/pages\/1374"}],"collection":[{"href":"https:\/\/edmontonboneandjoint.ca\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/edmontonboneandjoint.ca\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/edmontonboneandjoint.ca\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/edmontonboneandjoint.ca\/wp-json\/wp\/v2\/comments?post=1374"}],"version-history":[{"count":0,"href":"https:\/\/edmontonboneandjoint.ca\/wp-json\/wp\/v2\/pages\/1374\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/edmontonboneandjoint.ca\/wp-json\/wp\/v2\/pages\/20"}],"wp:attachment":[{"href":"https:\/\/edmontonboneandjoint.ca\/wp-json\/wp\/v2\/media?parent=1374"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}