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P90X Shoulder Injuries - Need advice.
I'm on day 63 of my 2nd attempt at P90X classic. Background and then my question.

On day 50 of my first attempt, back in Sept 2010, while throwing a football I felt a very sharp pain in my right shoulder. After many frustrating dr. appointments I spent 3 months in Phsyical Therapy. From Sept 2010 through january 2011, I focused on abs and cardio. Not ideal, but I felt better than I have for a long time.

Finally in February of this year I was able to re-start P90X. I was careful, and started out slowly, stretching and over stretching my shoulders, worried that I would hurt myself again. I let loose in weeks 3-8, and felt pretty good, taking my warm ups and stretching VERY seriously.

The good news is I'm at day 63 of my 2nd attempt at P90X. The hard news is that this week, I have pain in my left shoulder. Ugh! Ugh! It happened after my pushup marathon (disc 1) startign week 9. But this injury isn't the same as last time. Instead of sharp pain where I'll have have to stop, this is more muscle soreness, and I just need to slow down. I'm learning how to listen to my body. So this week I am focusing on Ab Ripper and Plyometrics. I'm 90% confident that I'll be back within a few days.

Overall I dropped from 213 to 194. I'm 6'3", 41 years old and in the best shapre of my life. But I want to finish and then maintain!

Now my question:

Does anyone else have the same problem as me, namely does anyone find that they LOVE the push ups/pull ups, and love the physical results, but that the stress on the shoulder joints may be too much? If so, what have you done? I'm so committed to getting through the 90 days but then I think I may need a maintenance program that is just as tough except less demanding on my shoulder joints (just he joints, the muscles love it!).

Thanks for your help!
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RE: P90X Shoulder Injuries - Need advice.
4/12/11 2:31 PM as a reply to CaseyP90X.
Hi Casey, This may be more of a physician question, but I will try to help.
I am a 3 time graduate of P90X. I too am 40 years old and suffer from shoulder pain. Most of my shoulder pain is probably the result of improper warming up and over use when I was younger. My right shoulder pain usually hurts after a workout, but goes away relatively quickly. The left shoulder is a different story... I have a Rotator cuff injury. Here are some suggestions and things I have tried:
1) Remove the exercises that hurt you. Listening to my body, I indentified the shoulder exercises that I couldn’t do (Lateral, medial raises…no way). I just removed them from the workout. However, I still feel like I am getting a good shoulder work out because I can do other exercises like deep swimmer press and shoulder press.
2) Modify the workouts. I hurt doing wide pushups, so, I didn’t go as wide or doubled up on the pushups that didn’t bother my shoulder as much.
3) Reduce the amount of weight on the exercises that put a lot of strain on your shoulders. Maybe instead of Pull ups, try the resistance bands, or, alternate between the two.
4) Some people swear by taking a supplement called Glucosamine/Chondroitin. It is supposed to help prevent cartilage degeneration. Also, of course, take a couple of Ibuprofen prior to working out.
As far as a maintenance program, I am looking into getting Insanity. It has great reviews! (However, I am still waiting for a self full commitment to the program...HA!). It has the Cardio I need to shed a few more pounds and strength and resistance training to maintain my muscle development gained during P90X. You can check it out at http://www.beachbodycoach.com/CoachAZGetFit, click on Shop Beach Body (under my profile), click on fitness programs, and click on Insanity. I hope this helps!
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RE: P90X Shoulder Injuries - Need advice.
4/12/11 3:29 PM as a reply to CaseyP90X.
Casey, I'm not sure what I have, I have a Dr appointment later at the end of the month to find out why my shoulders hurt, my right side in particular. You're doing well already by listening to your body. For awhile I skipped any shoulder exercises, although I could do push ups with very minimal discomfort. Pull ups I won't go all the way down. after a few weeks I added the shoulders routines but with no weight, just go through the motions. I just recently added 5 lbs weight on some routines. The ones that hurt I simply stopped and the ones that did not I kept going but did not over do it. I don't swap anything out I just skip it and keep everything else in place. I still lost 10 lbs in the first 30 days working that routine, no need to shy away from everything else so the rest stays the same. personally, I think you're doing great, I would just seek a Dr advice to be safe.


Marcello
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RE: P90X Shoulder Injuries - Need advice.
4/12/11 5:41 PM as a reply to CoachAZGetFit.
Coach AZ

Excellent reply. Thanks for taking the time to be so thorough.

I'm right with you on the wide push ups. They cause trouble. Sometimes I warm up so much and stretch so much I wonder if it is too much!

Quick question about the Glucosamine/Chondroitin. Do you know if that is healthy/safe? I'm not a pro baseball player or anything emoticon but don't know too much about the supplements!

I've already switched to the bands too. Excellent advice. Thanks!

Casey
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RE: P90X Shoulder Injuries - Need advice.
4/12/11 5:43 PM as a reply to Raidah.
Marcello

I agree with both of you guys regarding removing the exercises that hurt. Tony and his folks are premier athletes. It is very tempting to try to keep up. I figure that I would rather cut out a bit of each workout and continue to work out long term than be sidelined again. Good luck to you!

casey
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RE: P90X Shoulder Injuries - Need advice.
4/12/11 5:55 PM as a reply to CaseyP90X.
I too hurt my shoulder several months ago. I am 45 and on just finished my 5th round of P90X. Back in the fall I injured my shoulder and stopped my 4th round of P90X at day 73. I finished the year with another round of Insanity. When I started my 5th round of P90X Jan 2nd I was careful on the push ups and I did Pull Downs instead of Pull Ups. I built strength and made great improvements in my physic. I cut out exercised that hurt my shoulder like the laterals. Now I'm doing cardio waiting on Asylum that should arrive tomorrow. I did lots of advil, ice and heat. Bench pressing hurt as well...about a month ago I started doing some very light weight benching to strength the muscle...I started with just the bar on my smith machine and worked my way up to 45's on the bar. Take it slow and careful.
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RE: P90X Shoulder Injuries - Need advice.
4/14/11 3:52 PM as a reply to CaseyP90X.
Casey,
I’m glad I can help! Sometimes too much warm up can cause more trouble than good. That being said; I totally understand the urge to do so.
I knew a body builder that had amazing shoulder development! He told me that there is no way that he would be able to lift what he did if it wasn’t for Glucosamine/Chondroitain. It is safe and you can get it at any supplement store (ex. GNC). Veterinarians actually prescribe it for pets that have joint pain. Both my cat and my mom’s dog take it. They definitely have more pep in their step! You can talk to the people at the supplement store to get their take on it as well.
Hang in there…let me know how it is goes with removing some of the troublesome exercises and use of the bands.
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RE: P90X Shoulder Injuries - Need advice.
4/15/11 1:52 PM as a reply to CaseyP90X.
I'm not a physician, but I work in the healthcare field, in orthopedics specifically. First of all, I'd recommend that you discuss this with a physician. It would be wise to do this so that you don't convert a minor injury into something more serious.

From what I know, a glucosamine/chondroitain supplement won't help you much if you have soft tissue issues, such as a sprained rotator cuff. These supplements might help if you have early onset osteoarthritis, and that my be part of your issue. If your issues is, in fact, soft tissue - then your best bet is to take it easy. The shoulder is a complex joint. It's not a traditional "ball and socket" joint like the hip - think of it more like a golf ball (your humeral head) sitting on a tee (your glenoid or socket). The only thing that gives this joint stability and mobility is the soft tissue. There are several exercises in P90X that are especially hard on the shoulder, and I'd avoid these. An example would be weighted arm extensions in the bonus round of the Shoulders & Arms routine. Even though you're only using light weights for this exercise, it's really tough on the shoulders. Anything with straight arms puts lots of strain on the shoulder.

Good luck, and I hope it feels better soon.
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