Shoulder popping -- suggestions needed

HitItHarder

Semi-Pro
I have recently developed a popping in my shoulder when I do flat bench press with the bar and I have noticed a very dull and slight pain in the same spot on my shoulder after I serve for six or seven games. I am wondering if I have an injury that I need to rest or is it just a matter of changing some of my exercises to focus more on the shoulder.

Little back ground - I am 35, 6'3", 190lbs. For the past year I have lifted 3 times a week, generally doing 1 to 1 1/2 hours of a full body work out. It consists of 3 sets of 10 to 12 reps of the following exercises: flat bench with bar, incline bench with dumbells, preacher curls, hammer curls, dips, deadlift, squat with dumbbells, crunches, and bent over rows. I am not lifting to get big, so the weights are all very manageable. More or less I just like to stay somewhat tone and keep a good level of strength.

In the last month, I have noticed a popping at the top/front of my shoulder around where the AC joint is but maybe a little lower on the outside of my shoulder. It is not painful, but it is very noticable and causes a slight discomfort. There is no swelling or redness, no lump or bumps. Just the popping on that specific exercise. I also have started getting a very dull ache in that area after serving for a period of time. Again, no sharp pain or swelling, etc.

So my questions is -- is this an injury that I need to rest and then I can go back to my normal routine OR is there something I need to change in my lifting, such as shoulder specific exercises, that will make this go away?

Thanks.
 

ab70

New User
could be a number fo different things... your best bet is to see sport medicine doc or OS specialized in sports medicine. At the moment I would avoid any activity that irritates your shoulder... at least stop serving and lifting overhead. Ice and ibuporfen might help as well...
 

mike53

Professional
So my questions is -- is this an injury that I need to rest and then I can go back to my normal routine OR is there something I need to change in my lifting, such as shoulder specific exercises, that will make this go away?
This is not a serious injury today, but it may be the beginning of something unpleasant. Based on your workout description, I would think that strength imbalances may have developed around the shoulder, ie stronger muscles in front vs back, and larger muscles made much stronger than smaller muscles. These imbalances can cause an impingement, which is probably what you are describing.

I would suggest skipping the barbell bench press completely. Add movements to your program that strengthen and balance your back and shoulders such as the "throwers ten" routine and the "dynamic cobra". Make sure your shoulders meet basic flexibility/range of motion criteria.
 
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HitItHarder

Semi-Pro
Thanks for the responses

I found the Thrower Ten exercises and will add them in on my off nights to see if it makes a difference. A muscle imbalance makes since as I don't specifically target my shoulders during my workouts. Just never seem to have enough time to work everything. So I am guessing this is part of the problem.

If this doesn't seem to be helping, I guess it is off to the sports med Dr. for a check up.
 
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