Hi All,

I've been reading JSF for quite some time and just recently started working out again. I've been going 4 times a week for a little over three months. I've been making some great progress, since I'm an all or nothing type of guy just like John Stone. However, I've noticed that my left shoulder has been aching right at the top. You can actually see a small bump on the top of the shoulder. I googled my symptoms and sure enough I have some sort of Acromioclavicular Joint (AC) Injury. I workout on Sat, Sun, Mon, and Wed. My shoulder starts to really ache by the end of Monday and subsides as the week goes on. By Friday I feel about 90% and am looking forward to the Sat - Mon workout. Than Monday rolls around again and my shoulder is shot. I really don't want to stop lifting, but I don't think it's smart to continue like this.

Does anybody have any ideas? Which exercises tend to aggravate the shoulder? Any exercises I can do to strengthen the shoulder? I really don't want to see a Dr, because he/she will most likely tell me to stop working out until it feels better. I hate that response! Any suggestions would be greatly appreciated!

Hi All,

I've been reading JSF for quite some time and just recently started working out again. I've been going 4 times a week for a little over three months. I've been making some great progress, since I'm an all or nothing type of guy just like John Stone. However, I've noticed that my left shoulder has been aching right at the top. You can actually see a small bump on the top of the shoulder. I googled my symptoms and sure enough I have some sort of Acromioclavicular Joint (AC) Injury. I workout on Sat, Sun, Mon, and Wed. My shoulder starts to really ache by the end of Monday and subsides as the week goes on. By Friday I feel about 90% and am looking forward to the Sat - Mon workout. Than Monday rolls around again and my shoulder is shot. I really don't want to stop lifting, but I don't think it's smart to continue like this.

Does anybody have any ideas? Which exercises tend to aggravate the shoulder? Any exercises I can do to strengthen the shoulder? I really don't want to see a Dr, because he/she will most likely tell me to stop working out until it feels better. I hate that response! Any suggestions would be greatly appreciated!

Take a week off from upper body work and let it heal. It sounds like it starts to heal by Friday, but then you re-injure it again by working out. If you take a week off, it might feel good enough to where you can workout pain free.

I know it sucks taking a week off, but it is often the best thing. I injured my neck, both traps, and both shoulders, and still continued to lift heavy. After 3 months of this idiocy, I decided to just bite the bullet and take a week off. Sure enough, it did the trick. The pain was almost completely gone, and I went back to my old workout schedule without a problem.

Thanks Joe.

I know that's what I'm going to have to do. Looks like I'll just have to work legs and abs for a week. I'll be sure to let you know how it feels next week. One question though - I read on a previous post that Lateral Raises aggravates the AC joint. Is this true? If so, are there any other exercises I should stay away from?

Check out these two articles:


Shoulder Savers: Part I (http://www.t-nation.com/readTopic.do?id=1053531)

Shoulder Savers: Part II (http://www.t-nation.com/readTopic.do?id=1055409)

I read on a previous post that Lateral Raises aggravates the AC joint. Is this true? If so, are there any other exercises I should stay away from?

It can. Anything that hurts? Don't do it.

Take the time off from shoulder work. I got irritation of the AC joint ("arthrosis") last fall, and I gave overhead stuff a rest for about four months, even though the doc didn't think it necessary. I am back to it now, and although not entirely pain free, almost pain free, and, (this will not surprise a lot of experienced lifters), as strong or stronger than before.

Nothing wrong with giving your legs and back a good pound for a few months. Yum.

Thanks for the responses. The two 'shoulder saver' articles were excellent. Thanks Tennisball! I'm definitiely going to relax with the upper body workouts. However, this weekend I want to try some of the exercises mentioned in the articles. Of course I will start out very light. I'll post my shoulder progress as the days tick by.