The aches around joints and tendons has ramped up the past couple years for me.
I am having to punch my ego in the face and just take it easy on certain things for a couple weeks until things calm down and/or retiring certain exercises semi-permanently.
Example: barbell bench press. I started ramping this up again earlier in the year, and was quickly closing in on my all-time record for reps at 225 (set in mid 20’s, and I was 50 at the time) so I was happy with myself, and looked forward to “chest day” for that reason. Maybe I didn’t warm up my shoulder enough, or maybe it was just too much strain period, but in my last all-out attempt at reps at that weight, I felt the shoulder complain. Then shoulder hurt for a few days and every light attempt at barbell bench had the same pain.
I typically like to follow athleanx.com as he really stresses form and how to avoid injury, and shoulder impingement is one of those things. I also like Mike from Renaissance Periodization bc he is funny and keeps it real, but it was interesting to hear him try and counteract the concerns with shoulder impingement:
My personal observations? Age and individuality matter. Also, I am not on steroids, TRT, or HGH…so I need to recover naturally, although I do use supplements and vitamins and creatine.
Watching a Mike video convinced me to do side lateral raises with my thumbs parallel or pointed down. Athleanx discourages this…tells you to lean forward a bit and then have thumbs up, to keep shoulder from being internally rotated while lifting, which can cause impingement. Sure enough, my shoulders started to hurt again. In fairness, Mike also says “hey - if your shoulder hurts, don’t do these anymore” so sometimes what is actually being said doesn’t align with the click-bait headlines of the videos.
So for chest, I do a slight incline with dumbbells, and have given up flat barbell bench. Exception is I may start using underhand grip on barbell, which I often do on the dumbbell. This almost completely takes the shoulder pain out of the equation and focuses more on chest, although you may have to do lower weights, which is fine and better for joints anyway. Athleanx turned me on to the underhand bench grip idea. I am also trying to do more dumbbell chest pullovers, and I will do machine flys or cable flys. I was doing dips, and probably will try to keep doing them, but think they may also, unfortunately, be part of the occasional shoulder impingement pain.
Then I was getting tendinitis in elbow, mainly when my forearm pronates. This flares up on bicep day, so I have started to move to a less-is-more approach on biceps, doing 3 sets of underhand grip chin-ups. This is how many of those gymnasts get such huge arms anyway. That and I started doing standing ezcurl bar sets and that has been less pressure on the inner elbow, at least for me.
Finally, I have a wimpy achilles tendon in one foot. Keeping me from sprinting. So still walking a lot, and was trying to do some elliptical machine. Winter coming, so probably elliptical for a while. Hopefully I can do sprints again in late spring 24.
Sounds like a lot of problems, but point is they are all very manageable and avoidable (for now) once I put my ego in check and allowed myself to do an alternatives, or just skip that muscle area for an extra week.
Got about 12 pounds to lose by EOY, and I will likely be in best shape of my life at 51. Now if my port would just shape up!!!
Dreamer