How does bench press shoulder pain recover? Bench press is a favorite action of many bodybuilders, but when doing bench press, many people have shoulder pain, which may be caused by shoulder joint. So what can be done to recover the shoulder pain caused by bench press? The following is how to recover the shoulder pain caused by bench press. I hope it helps you!
How does bench press shoulder pain recover? How does bench press shoulder pain recover?
Shoulder pain caused by bench press is generally caused by shoulder joint injury, so it should be treated in time.
1, stop moving immediately. Don't continue to exercise after a shoulder injury, so as to avoid further injury and aggravate the injury.
2. ice compress. If the shoulder injury is red and swollen, you can ice it for 20 minutes every time and once every half hour for the first three days.
3. hot compress. After three days of injury, you can apply hot compress. Hot compress, like ice compress, can help promote blood flow and help joint recovery.
3. Go to the hospital for treatment. The joint injury is serious, so it is best to go to the hospital for examination and treatment.
4. Rest your shoulders. After the shoulder injury caused by bench press, make sure the shoulder gets a rest, and don't continue to do sports that require a lot of strength. You can continue to press until you are fully recovered.
How long can bench press shoulder pain be cured?
Generally 1-2 months is enough.
Shoulder pain caused by bench press usually takes two months to recover if it is a bone injury, and one month if it is a ligament injury. If the treatment is improper or the condition is serious, it may also affect the recovery time.
Why does bench press hurt your shoulder?
Shoulder pain caused by bench press is due to the wrong bench press action, which leads to shoulder instability and excessive pressure, thus causing shoulder injury. One of the factors leading to shoulder instability is that the scapula is not tightened, and the other is that the arm is too open when bench pressing, even parallel to the shoulder.
In addition, excessive pursuit of heavy weight, without considering their own bearing conditions, is also one of the reasons for shoulder injuries.
How does bench press prevent shoulder pain?
Tighten the scapula
During bench press, the shoulders should sink, and then the shoulder blades should naturally retract. Don't overtighten. Too tight will lead to two points on the stool surface, hanging in the middle, leading to instability of the shoulder joint.
Keep your arms close to your body.
My leg is swollen, my arm should be close to my body, and the angle between my arm and my body should be within 60 degrees.
Proper weight
The weight of bench press should be appropriate, not the greater the weight, the better the exercise effect.
The weight standard of bench press is that the maximum number of times that can be done continuously under this weight is 6- 12 times.
Fully preheating
Full warm-up can open the shoulder joint, open the ligament, raise the body temperature, accelerate the blood circulation, and gradually enter the state of exercise. Avoid "physical injury" caused by direct bench press.
Inherent arch
The lower back, that is, the waist, does not have to be attached to the stool surface all the time, but can be slightly arched to keep the scapula tight and stable, so that the shoulders can be attached to the stool surface better. If the waist is always attached to the stool surface, it will make the shoulders unstable. However, it should be noted that the back bow of the waist should not be excessive, and the distance from the stool surface can only be a fist at most.
The phenomenon of chest pain in bench press has probably been encountered by many people. After all, bench press needs to constantly stimulate the chest muscles. However, many people have shoulder pain during bench press, so how to recover the shoulder pain from bench press, and why?
Other causes of shoulder pain
Chest muscles, triceps brachii and deltoid muscles will be used in bench press, but deltoid muscles exert little force, so the pain is not obvious under normal circumstances. However, some people may be sensitive to the pain in the deltoid muscle, but this kind of pain is the same as the pain in the chest and arms, and it will not affect the body after 3-5 days of natural improvement.
How to recover 2 1 from shoulder pain caused by bench press? Stop bench press and pay attention to rest.
When there is a shoulder injury in bench press, you need to rest more at this time. Sometimes bench press can easily cause muscle and ligament strain. At this time, you need more rest and rest slowly, which is conducive to the recovery of the disease.
2. Actively seek medical treatment
If the wound still has pain and discomfort after a period of rest, you need to seek medical help actively. Whether muscles and ligaments are damaged or not, and the degree of injury, all need to go to the hospital for diagnosis and treatment.
3. Hot compress method
You can apply hot compress to the wound at rest to relieve pain and discomfort. You can use hot towels or hot water bottles, which is beneficial to the recovery of the disease.
4. Take some medicine for promoting blood circulation and removing blood stasis.
At the same time of rest, you can take some drugs to promote blood circulation and remove blood stasis, which is beneficial to reduce the edema and congestion of the wound and to the recovery of the disease.
5, Chinese medicine physiotherapy
At present, TCM physiotherapy in China is very popular at home and abroad. Some athletes have muscle injuries, and Chinese medicine physiotherapy has a good effect, which can not only relieve pain but also restore their illness, so Chinese medicine physiotherapy is also good.
Step 6 keep in a good mood
Don't worry too much when you hurt your shoulder. These tensions are unnecessary. Generally, you only need to recuperate and you can recover slowly. Don't be too nervous, which is not conducive to the recovery of the disease.