As athletes we’re going to encounter pain and injuries from time to time. It’s just part of the game and it’s going to happen if you end up training for long enough. I get it, injuries are terrible and they can really throw a wrench into our training. I’ve certainly worked with my fair share of injuries over the course of time and continue to work with my own chronic issues regularly.
If you currently have an injury or end up having pain, the smartest first step is to go get the injury evaluated by a professional. This means a physician or other qualified healthcare professional. This program is not meant to be a rehabilitation program for any injury you may have.
That being said, just because we have some pain, doesn’t mean we should stop training. Ideally, we can troubleshoot these injuries and learn how to train smarter when these issues pop up.
In our new training group, Champion Stronger, Kiefer and I have come up with a solution to training with injury. We’ve made a section for all of the most common lifts used in the program and how to deal with pain when and if it pops up.
For each movement we’ve created a modification plan of action for you on that training day if a particular exercise hurts.
So let’s say bench press is written into the program for the day. You start warming up for the bench press and your shoulder isn’t feeling great. Instead of blowing through the pain we make a smarter decision and go through the steps below to find a pain free variation to use for the day.
As you read through you’ll see the first step to help reduce pain is to slow down the reps or slightly increase the rep range for the day. If that takes care of the issue, great. That’s all of the modification you’ll need for the day.
You’ll also see that pressing volume is often an issue for painful shoulders and just modifying this variable can help with pain in the future.
Let’s say that your shoulder is painful during bench press warm-up sets and altering load, number of sets or speed doesn’t help. Well, we created a modification ladder to help you figure out what movement to use for the day. Check it out below:
You’d first try the column to the far left to see if you can find any modifications that work. If not you move onto the exercises in the center. If no exercises work, then finally substitute a rowing exercise in place of a pressing exercise for the day. There you go, you’ve got a plan for the day.
As with any injury my most general advice is to initially avoid any aggravating movements and once the pain is feeling better to slowly progress back to the movements that were initially painful.
For our example athlete above he may have just had pain on that specific day and the following week bench press is no longer painful and he can return to the normal programming. More often than not, this won’t be the case. You may end up having to modify bench press for several weeks (or months) and slowly work your way back up the steps until you can now bench press again without pain.
Let’s say the example athlete above ended up having to perform rowing in place of bench pressing for 2 weeks. On the 3rd week he is feeling better and performs some dumbbell bench press. Dumbbell bench press feels great but barbell bench press is still aggravating so he performs dumbbell bench press for 2 more weeks. Finally our athlete is feeling good enough to perform bench press a month later and gets back to it.
Now, everyone is different when it comes to pain and injuries. That means that some people will get better faster and some slower. Don’t push through pain and again, please go get yourself checked out by a trusted healthcare professional if pain or injury happens.
So there you have it, a simple plan for training with shoulder pain. These modification ladders are a large part of my new training group “Champion Stronger” which launches on January 7th.
We’re opening up the program for enrollment on Monday, January 7th and training for the group will start on January 14th. We did it this way so that everyone in the program starts at the exact same time and progresses together, just like if you were training with your friends at the gym.
Here’s what you can expect if you sign-up to be a part of our exclusive training group, Champion STRONGER:
That’s a ton of value in one training group and honestly, that was our goal. We’ve seen enough online training programs and groups to know what we’ve liked, and what we haven’t. We don’t want STRONGER to be just another training program. Our goal is to give you as much value as possible so that you’ve got everything you need to make it the last training group you ever join.
Come join us!
Dan Pope and Keifer Lammi
How to Write Rehab Programs for Knee Pain
How Shoulder Injuries Occur During Kipping Pull-ups and Muscle-ups
Causes of Pain in the Front of the Shoulder When Pressing and How to Fix It
How to Vary Bench Press Implements for Healthy Pressing
4 Easy Ways to Modify Bench Press and Overhead Press in Athletes With Shoulder Pain
How Bench Press, Dips and Push-ups Cause Shoulder Pain
How to Modify the Bench Press for Shoulder Pain
Why Does Pressing Hurt the Shoulder but Not Pulling?