Shoulder impingement

[lordgrinz]

It's becoming more of an issue now in my mid 50's, anyone else dealt with this in their 50's+, any workarounds other than lots of rest? I can't keep skipping workouts, but spent most of 2023 and part of 2024 healing from a partial rotator cuff tear, things have been going quite well now though, but I can still feel the shoulder impingement. I keep working out with the slight soreness, but afraid of another tear that could shut me down again. Been using dumbbells for benching and shoulders to strengthen the smaller muscle groups, its working, just really scared of another tear. 

[NickyLouie]

Also been dealing with this, lingers on and on even after letting fully rest for a few weeks.

 

Sometimes it's less painful but ever present and not much has helped 

 

 

[lordgrinz]

4 minutes ago, NickyLouie said:

Also been dealing with this, lingers on and on even after letting fully rest for a few weeks.

 

Sometimes it's less painful but ever present and not much has helped 

 

 

 

I've tried a lot of different things online, some are helpful (some not), I also started doing 15 reps (less weight) instead my normal 8-10, and doing more sets. This seems to work better too, but the impingement is always there, like you said, sometimes less painful, sometimes more so, but ever present. I am just really scared of another tear, it put me out commission and depression was setting in over the long road to recovery. I guess I just don't like getting older 😉

[RickG16]

2 hours ago, lordgrinz said:

It's becoming more of an issue now in my mid 50's, anyone else dealt with this in their 50's+, any workarounds other than lots of rest? I can't keep skipping workouts, but spent most of 2023 and part of 2024 healing from a partial rotator cuff tear, things have been going quite well now though, but I can still feel the shoulder impingement. I keep working out with the slight soreness, but afraid of another tear that could shut me down again. Been using dumbbells for benching and shoulders to strengthen the smaller muscle groups, its working, just really scared of another tear. 

Maybe it's coming terms with not being able to bulk or build muscle in your 50s.... I guess it sounds like you shouldn't push it in terms of weight limits. But there is a lot of other fitness stuff you could probably do more of that you perhaps neglected when your routine was based around trying to lift heavy weights.....

 

You might actually enjoy getting improved cardio, core, balance note than you think....

[lordgrinz]

Been trying a few new things, spreading out more days (2 rest days, instead of one) between chest and shoulders, that is definitely helping. I also took some pointers on the internet to avoid certain 90 degree angles, especially with should pressing with the dumbbells, putting my elbows a little more forward seems to be a lot better, also bringing my elbows in more to my body when benching, but its a balancing act between finding the right positions and still feeling comfortable. As long as I don't tear anything I'll keep the workouts going, but the left shoulder (this is the one that is holding me back) was hurting more after Mondays benching, better today when doing shoulders after a few days of impingement exercises/stretches. 

[lordgrinz]

On 3/17/2025 at 3:35 PM, RickG16 said:

Maybe it's coming terms with not being able to bulk or build muscle in your 50s.... I guess it sounds like you shouldn't push it in terms of weight limits. But there is a lot of other fitness stuff you could probably do more of that you perhaps neglected when your routine was based around trying to lift heavy weights.....

 

You might actually enjoy getting improved cardio, core, balance note than you think....

 

We're not talking about a lot of weight here, I have things pretty low as it is (because of the impingement). Only using 30lbs dumbbells for shoulders and 60lb dumbbells for benching. My right should is laughing at my left shoulder.....LOL

[RickG16]

3 hours ago, lordgrinz said:

 

We're not talking about a lot of weight here, I have things pretty low as it is (because of the impingement). Only using 30lbs dumbbells for shoulders and 60lb dumbbells for benching. My right should is laughing at my left shoulder.....LOL

Ah fair enough. Maybe just give that part of your body a complete rest for few months and build up your legs and core to beast level....

 

Remember, that's the part that gives you a solid foundation for all the other stuff. So it can only be good further down the line

 

I am interested in PT and sports nutrition, considering doing it part time, so I'm interested to know how you get on....

[lordgrinz]

35 minutes ago, RickG16 said:

Ah fair enough. Maybe just give that part of your body a complete rest for few months and build up your legs and core to beast level....

 

Remember, that's the part that gives you a solid foundation for all the other stuff. So it can only be good further down the line

 

I am interested in PT and sports nutrition, considering doing it part time, so I'm interested to know how you get on....

 

Sliding the palm of the hand up the wall slowly, while bringing the chest towards the wall, to full stretch has worked. Also, pulling the shoulder on a door using my hand, with my back to the door, with the hand as low as possible while rolling the shoulder backwards has probably been the most beneficial so far. One other good choice has been to avoid sleeping sideways on either shoulder, try sleeping flat with back on the bed. But moving my elbows ever so slightly forward while pressing weights, keeping the weights/elbows/wrists at about a 10 degree angle, were the real trick today doing shoulders.