I was doing some bent over rows a few days ago and I think I over did it. the tops of my shoulders have been hurting ever since. I mostly feel the pain when I lift anything besides my arm, like I were to lift a water bottle, move a chair, etc. The pain is bearable it's not too bad really, but I was wondering the best way to recovery. Do I just stop all should muscle exercises untill I am back to normal and feel no pain anymore, or do I do light weights/low reps or something if I'm still feeling it a week or two later?
shoulders are killing me!!
- Thread starter nickorette
- Start date
First you have to determine if the pain is just a little soreness from doing something you are not used to or some real damage to the joint or connective tissue. If the pain started a day or even 2 after the workout, then is is mostlikely just some DOMS (delayed onset muscle soreness) and nothing to worry about. It should last no more than 7-10 days and in that case some light higher repetition (12-25 reps) exercise might help. If some real damage was done to the joint or connective tissue, you need to see a doctor, before you do any further damage. At the least you need to rest completely until it is healed (probably until all pain is gone) and then see a therapist who will likely have you start stretching and doing very light, very high repetition (25-100+) exercises.
Well, now that I think of it, I pulled something in my shoulder doing archery a few weeks back, I think I might have re-pulled what-ever it was, doing those bent over rows. If you want to get specific it's mainly the anterior deltoid thats hurting the most, then comes the lateral deltoid that hurts the second most. I hope it's the muscle and not the rotator cuff or anything.
Oh and it's mostly my right shoulder.
Oh and it's mostly my right shoulder.
Well, I just didn't exercise my shoulders or anything for like two weeks, and now it seems to be all good. I tried bent over rows again, but I started 20 lbs lighter than before, and I'm just working my way back up to where I was before.
But as of right now I feel no pain, so I guess it's mostly all healed up.
But as of right now I feel no pain, so I guess it's mostly all healed up.