If you experience should pain when lifting weights or after your workout, it could be the result of strained muscles, bursitis or tendinitis, or something more serious, such as an injury to your rotator cuff or another part of the shoulder joint. Understanding the source of your pain will help determine whether you should ease off the weightlifting for a while or seek treatment to regain the healthy use of your shoulders.
Tendinitis and Bursitis
Tendinitis is the inflammation of the tendons, which are the tissues that connect muscle to bone. Dr. Peter Gott, a syndicated columnist and author of books such as "Live Longer, Live Better," notes that tendinitis is especially common with repetitive actions in the joints, such as those associated with weightlifting or tennis. Bursitis is the inflammation of a bursa, a fluid-filled sac between bones and muscles, and is also often the result of overuse. Tenderness and pain, particularly when your arm is raised, should prompt a visit to the doctor for an evaluation. If the problem appears to be a "flare-up" of tendinitis or bursitis, you will likely be told to rest the shoulder and apply ice. Chronic tendinitis or bursitis may require a corticosteroid injection or even a surgical intervention.
Rotator Cuff Tears
A rotator cuff injury is a common problem facing baseball pitchers and other athletes. The rotator cuff is actually a network of muscles and tendons covering the top bones of the shoulder joint and is essential in lifting your arm. But unlike the knee ligament injuries that plague football running backs, for example, rotator cuff tears are not usually the result of a single incident. Instead, rotator cuff damage tends to occur over a long period of time and results from repetitive, overhead motions with the arms. Weightlifting is a leading culprit. An MRI and physical exam can often diagnose the problem. Rest and special physical therapy and joint-strengthening exercises can help, though more serious tears may require surgery.
Recognizing Pain
When you lift weights, you know the feeling of muscles working hard -- the "no pain, no gain" idea. But that pain is temporary and should end soon after you stop a particular set of exercises. The pain should also be confined to the muscle, not the joints. Pain in the shoulder joint itself feels different from the strain of your shoulder muscles, such as the deltoids, when finishing an especially tough set of lifts. Learn to recognize the difference. If you do experience pain in your shoulders from lifting weights, stop and rest your shoulder a few days. If the pain doesn't subside or returns as soon as you try to use the shoulder joint, seek medical attention.
Preventing Shoulder Injuries
To prevent some of the above-mentioned conditions, one of the most important things you can do is maintain proper form when lifting weights, particularly when you're lifting above your shoulder. And one of the keys to preserving safe form is lifting a manageable amount of weight, or at least having a spotter standing by to help if you start to struggle with a heavy weight. You may want to consider using a military press machine rather than free weights, which are harder to control than a machine. Ask a trainer or an experienced weightlifter for tips on proper technique.
