shoulder pain

A

amp89

1
I was doing my workout today which involved 8x3 weighted dip (in a circuit). After each set I had a sharp pain on the inside part of my shoulder which lasted between 5-20 seconds afterwards and completely went away. Since it went away I kept going. I just got back from the gym and I can slightly feel the pain in my shoulder. Any ideas?
 
Could be that you're going too low on your dips. As I understand it, you should only be lowering until you feel a slight stretch in your shoulders. Which, if your elbows are close to your body and your hips straight, usually occurs shortly after parallel.
 
sounds like the tendon got strained, if there is no pain next time you use the same muscle group your in the clear, if it happens again then your off shoulders for a while. this is in addition to what focus has stated
 
Try strengthening up the intrinsic muscles of the rotator cuff. Sometimes they get weak because the bigger muscles try to do their job for them, which leads to overstressed muscles and injuries.

Here are a couple things to try:
1. Internal rotation. Tie a TheraBand to a chair about shoulder height. Hold it in the hand closest to the chair. Form a 90 degree angle with your arm, lining your elbow up right under your shoulder. KEEP YOUR ELBOW LINED UP WITH YOUR SHOULDER. Using your hand, pull your hand towards your stomach. Do this 5 - 10 times.

2. External rotation. Use the hand that's farthest from the chair to hold the TheraBand. Line your elbow up with the shoulder again. This time, pull your arm away from your body, KEEPING THE ELBOW LINED UP WITH YOUR SHOULDER. This is usually a bit harder. Do it 5 - 10 times.
 
hmm alright thanks guys. The pain has still somewhat been there for a few days now, but im going to go lift and see how it feels. If it gets any worse i guess ill figure stuff out from there.
 
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