Shoulder Pain Eventually Ended, Thankfully

When I began my journey in strength training, my right shoulder was in a steady state of pain.  The pain would vary according to what was going on that week, if I carried a backpack for consecutive days, if I sat too much at a computer, or if I slept on my right side for too long. At one point a constant in my life, I no longer have shoulder pain and I know it is because I changed my approach to strength training as well as developed a strong core to improve my posture.

It was a curious pain. It felt like a needle was pulling my bicep apart. Occasionally it felt like someone was standing on my collarbone. I rarely went a day without being aware of my shoulder pain. It was directly the result of three falls - two flights of stairs, one trip and fall. 

So, when approached with the idea of strength training I was more than wary about my range of motion and capacity for lifting. I gave it a try though because I was assured the workout only allowed for safe, controlled movements. I trained weekly and was ever cautious about exceeding my pain threshold. My lingering shoulder pain became less prevalent.

I was doing more than working out. I was reframing my understanding of body mechanics.  Learning the technique and technical background of high intensity interval training while applying it to my own body helped me develop a shared language with my clients about how each exercise directly benefits their body. High intensity interval training works muscles to their furthest extent in safe bursts. The intent is to reach failure in the range of motion for whichever particular muscle group is being worked. By elongating and expending your muscles to their furthest capacity, your muscles heal with an increased ability to sustain further growth. Thus resulting in strength gain in the recovery process.

Maintaining ranges of motion in all of our muscle groups becomes increasingly important as we age. Muscles atrophy over time and high intensity interval training is a dynamic method of preventing the effects of an aging musculature system. Initially as I began my training sessions, I safely worked the muscles supporting my shoulder – deltoids, trapezius, lats, pecs, etc – by restricting the movements on particular exercises while still challenging the muscle groups while also focusing strengthening my core and back muscles. Simultaneous outcomes became evident: my shoulder was healing and my posture was improving.

As I expand my understanding of anatomy, physiology and biology, I’m developing workouts that reinforce safe body mechanics for day-to-day, routine movements. Entering my fifth year of working as a strength trainer, I continually challenge myself to find more effective ways to communicate the importance of core strength and the benefits of overall strength training. Sharing my own journey to wellness is usually a great place to start.

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