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- เผยแพร่เมื่อ 14 พ.ย. 2021
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Are your shoulders making popping sounds? You’re not alone! Tune in to learn what it may mean.
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You asked us to say in the comments if we've had this before, what happens with it. So, here's mine...
I had some minor painless clicking when lifting arm on sides (from shoulder into elbow to make snakey arm movement) for years that didn't seem to cause problems, and I didn't need to do that movement most the time anyway. Problems started when I overdid it with an exercise with arms straight out in front of me palms down (holding weights jumping).
Lost use of R arm for weeks (months?), no insurance so put it in a sling until could use again, still very weak for months. Still had trouble years later with sounds and clunks which were not painful at time, but became painful and would keep me up at night. Able to get MRI of R shoulder.
MRI diagnosis: Bursal sided supraspinatus fraying. No full-thickness tear. Subacromial bursitis. Bigliani type 2 acromion. Ortho added to diagnosis: biceps tendonitis R side, bilateral shoulder impingement.
I tend to be hypermobile which also created confusion for me to know what proper alignment would be. Physical therapist gave me some mobility and strengthening exercises. Told me that the sounds and clunks were actually damaging so to avoid things that caused them.
I was hoping to find ways to move that would change alignment such that I could get back to pushups, bench press, pullups, pulldowns, etc. and be able to lift arm while outstretched in front of me. PT not helpful with that and so I just started trying different angles etc to figure it out on my own. For instance, I can lift arm in front with palm up and avoid issue most of the time, but palm down is an issue most all the time--this is with or without resistance. That affects a lot of things, basically reaching for anything.
I keep thinking I have figured out which muscles to use at certain times with a movement while keeping arm or hand angle a certain way... but then discover it doesn't work another day. Frustrating!
Isolated presses against wall or body PT eventually gave me did help me get back to some movements, and some of the stability exercises helped avoid as much pain from side sleeping. PT never addressed how to move properly though. PT series ended with PT telling me to do whatever I want but stop if/when I get the sounds/clunks as they are actually causing damage which will eventually become a full thickness tear requiring surgury that rarely works.
Do you have ideas on how I can still get/stay strong all over my upper body while avoiding or minimizing damage? Do you have programs that would help me move properly for that?
Thank you so much for sharing! There is a lot there so I'll try to be concise. I don't know if we completely agree that the clicking or clunking is inherently bad or causing more damage because that really isn't supported in research. Unless they saw something specific to you that really made them think that.
We need to start looking at the whole shoulder complex to start working on the root cause. For shoulder movement, we need good thoracic spine (upper back) mobility, good shoulder blade movement and stability, and good core integration with our shoulder movements. If we are deficient in some of these areas, we might be putting more pressure on the shoulder muscles than needed.
In our Jen Health membership, we have specific plans for Shoulder, Upper Back, Core, and even a Full Body Strengthening program that I think could be really helpful.
You can check it out and try a free week here: jen.health/freetrial
I'd recommend starting with the Shoulder and Upper Back Plans. Some of the things might seem basic and if there are some that you can't do right now, just replace them with a previous days exercise that you felt helped so you can stay consistent. Then working into the Core and Full Body Low Impact plans for strengthening would be the next step!
Hope that helps! Always feel free to email with any questions!
@@docjenfit Great, thanks so much for the helpful reply. Interesting... so you think I'm not causing additional fraying with that? So how would the fraying have occurred -- just with the injury, and not the hooked acromion with impingement?
I will try your classes. I think my upper back is not as mobile, so perhaps that is part of the solution. Thanks again!
I have been facing this problem for the past 3 years ...and when I move my left shoulder ..it is grinding a lot compared to the right shoulder ..also I feel pain in both the shoulders...what should I do ?..I cannot control the urge to pop my shoulder...and now it's getting worse ...I consulted with a doctor ...he says it's normal ...but I want my shoulders to be rigid and normal as before ...what should I do?
It is tough to say exactly what the best solution would be since we can't further assess what specifically might be going on with you. Some general places to start would be scapular strength and control, upper back extension and rotation, and shoulder stability through rotator cuff strengthening and control. These three things would give your shoulder the most support possible!