why am i sore, elbow, left rist, right shoulder?

[Loki]

My 2-cents: Take a full week off all training to let your joints and tendons rest. Then start the new routine working each body part once a week. Muscles recover a LOT faster than tendons and some extra time off should serve you well. The last thing you want is an injury that will put you out of commission for weeks or months.

And even take it slow... 8 sets per muscle group week one, 10 sets week 2 and so on... I don't also spend as much time in the gym... I can get a great workout in about 40-45 minutes..

 

[Fireproof]

I find your form and range of motion also impact joint pain... On my presses I never lock my elbows... For me I don't even feel the workout until about set 12-15, somewhere in that range...

Great point. I tend to workout in slightly higher rep ranges now and that helps.

 

[Periandros]

My two cents here. I had chronic shoulder pain and elbow pain. A few months ago, I purchased elbow compression sleeves form a sports shop. I wear them without fail when I bench press or do shoulder presses. I fit them tight but hey are elastic as well. Now I bench press with confidence and I was able to increase my bench from 225x5 to 365x3 in about a year. Having no elbow aches has changed my life.

As far as shoulder pain, I have been suffering since I was 23 (25 years now). I spent the last couple of years changing my bench press form to powerlifting style. I pull the shoulder blades back and down, keep my arms closer to the body (45 degrees), leverage my lats for support, and use an exaggerated arch n my back. This has kept me shoulder pain free for a year now. There a lot of high quality ytube videos on how to perform pain free bench press and keep you shoulder healthy.

Good luck.

 

[roadglide]

roadglide, also back to the point of your pains, maybe try sticking to machines, they are not as hard on the joints. Have you tried any supplementation for joint issues, ( fish oil, glucosamine etc. )

I take a ton of fish oil, but not glucosamine. I'm not sure what I have but I believe it to be more tendon related and not joints. Think I can still benefit from glucosamine? Any other possible treatment for tendons?

 

[roadglide]

My two cents here. I had chronic shoulder pain and elbow pain. A few months ago, I purchased elbow compression sleeves form a sports shop. I wear them without fail when I bench press or do shoulder presses. I fit them tight but hey are elastic as well. Now I bench press with confidence and I was able to increase my bench from 225x5 to 365x3 in about a year. Having no elbow aches has changed my life.

As far as shoulder pain, I have been suffering since I was 23 (25 years now). I spent the last couple of years changing my bench press form to powerlifting style. I pull the shoulder blades back and down, keep my arms closer to the body (45 degrees), leverage my lats for support, and use an exaggerated arch n my back. This has kept me shoulder pain free for a year now. There a lot of high quality ytube videos on how to perform pain free bench press and keep you shoulder healthy.

Good luck.

Great info...thanks! I'll check out Amazon.

 

[roadglide]

Daily workouts just equals a pounding on my joints in a way such that they can't keep up or recover like they used to. I think as we age - that's typical - rebuilding and recovery takes longer than when in our 20s and 30s.

Even if you break your workout into a main body part per day - ancillary muscles get involved and joints are still worked. For example - while chest primarily works your pecs...the triceps and delts are still involved, and especially your elbows and wrists. Same thing with shoulders - tris are still worked, and especially elbows and wrists. etc, etc.

So if you are having elbow and wrist issues - I would recommend reducing workout frequency. If you still like to hit the gym 5-6 times per week, simply insert some cardio or core work. Here are a couple options that work well:

WEEK 1
- Upper body
- cardio / core / or rest
- Lower body
- cardio / core / or rest
- Upper body
- cardio / core / or rest
- off

WEEK 2
- Lower body
- cardio / core / or rest
- Upper body
- cardio / core / or rest
- Lower body
- cardio / core / or rest
- off

REPEAT

This way - your upper body joints and tendons are only getting "worked" every 5 days - giving much more time to recover and rebuild before the next time. I also like this split because it's very lifestyle friendly - only requiring me to get into the gym 3 times per week, because if I need to, I can do cardio or core work at home or other places, etc.

If you didn't want to have that long between hitting the same muscle groups, you could tighten up the schedule a bit like:
- Upper
- Lower
- Rest
- Upper
- Lower
- Rest
- Rest

Anyway - just some ideas...

I think you nailed it! Guess I'll just have to switch it up some more. More rest, maybe some compression sleeves, and sups.

 

[roadglide]

I wanted to say thanks to everyone for some great information. Feel like won the lotto! Well almost.

I'll probably hit up the local sporting goods which usually has low quality crappy chinese junk, but any preferable brands for compression sleeves?

Also any supplements that help with tendon or joint inflammation?

Thanks again guys!

 

[Periandros]

For joint health I was skeptical. My doctor recommended a supplement including glucosamine and MSM. He said those two don't work individually but studies have shown they ar effective in combination. I am taking them. I notice improvement within a week. Acruall this helped fix my elbow pain too.

 

[roadglide]

And even take it slow... 8 sets per muscle group week one, 10 sets week 2 and so on... I don't also spend as much time in the gym... I can get a great workout in about 40-45 minutes..

Thanks man, great advice. Looking forward to starting up again after a week off.