Shoulders Burning - Badly!
I took about 3 weeks off of Muay Thai under Doctor's orders. I had a dislocated elbow and didn't know it for some time. It all made sense, I could never push anyone off of me when they had side mount and I had my left forearm under their throat. I always thought I just needed to work out more, but in reality, it was due to a dislocated elbow. For how long, no idea.
So I got it popped back in, and a few weeks later, dislocated it again, easily by missing a muay thai pad and hyper extending my left elbow. So 3 weeks forward, and I'm good as gold. The tendons seem to like being in their proper place, and I can punch with impunity.
But here's my quandry... Whereas before the time off, I could do thai pad work for 6 rounds plus and not have a problem going at full steam, the other day, I did 2 rounds guns blazing, but by 3rd, my shoulders were so full of blood and burning, that I literally couldn't hold them up anymore, ie what bodybuilders say, go to failure.
Coach says it just conditioning, and that the 3 week lay off is to blame. I agree. Any tips on excercises to get them back up to snuff?
Originally Posted by Sifu Rudy Abel
Just keep practicing, I guess. The conditioning will come back with more training.
speed bags are great for the shoulders. Maybe try that. Or doing some shadow boxing with weights in your hands. Not alot of weight 2.5 lbs is plenty
Grab some 18 oz gloves then do bag work and focus mit work. If you drop your hands have someone slap you.
Good Idea and also went doing bag work with heavy gloves you should punch upward or better discribed as slighty higher than you normally would.
I"m at 16oz's now.
Trust me, I"m getting slapped with the edge of the thai pads. :(
Originally Posted by Sifu Rudy Abel
perhaps just add low weight high reps military press to any weightlifting you're doing.
Anthony, hermano, do you apply ice and/or heat to the shoulders regularly? You should apply something like icy hot during practice and in the mornings, and ice'em at night before going to sleep. This will help with any swelling you may be getting.
Also, do this and/or this to stretch your external rotators, this for your internal rotators and this for your anterior deltoids (which most likely are the ones taking the brunt.)
Also, make sure not to sleep with your arms over you head (but along your body).
This is something I just learned from my last visit to the doc. Tired shoulders and elbows don't like it when we sleep with arms flexed over the head. Big, bad, nasty karma for the shoulders.
Read this for flexibility and injury prevention, this, this and this for supplementation, this on grip conditioning, and this on staph. New: On strenght standards, relationships and structural balance. Shoulder problems? Read this.
My crapuous vlog and my blog of training, stuff and crap. NEW: Me, Mrs. Macho and our newborn baby.
New To Weight Training? Get the StrongLifts 5x5 program and Rippetoe's "Starting Strength, 2nd Ed". Wanna build muscle/gain weight? Check this article. My review on Tactical Nutrition here.
t-nation - Dissecting the deadlift. Anatomy and Muscle Balancing Videos.
The street argument is retarded. BJJ is so much overkill for the street that its ridiculous. Unless you're the idiot that picks a fight with the high school wrestling team, barring knife or gun play, the opponent shouldn't make it past double leg + ground and pound - Osiris
Originally Posted by Anthony
Irrespective of your time off, it sounds a bit like the mechanics of your punching has changed enough that you are stressing your shoulders somewhat differently. Even though its seems your coach doesn't have any qualms regarding your form, it couldn't hurt if you double check it by asking explicitly about it - perhaps even asking a few different people.
Still, if this truly is a "lactic acid burn" you are feeling, I wouldn't worry about it; you'll be fine and dandy within 3-8 weeks of training. However, if you choose punching as your training method of choice to push through this, be mindful of poor form, telegraphing motions, and/or other bad habits while struggling with your arm to get it to do what you want.
Edit: One last thought regarding your punching form - it may be that you are able to go harder now than you did before you had your elbow fixed. So, it could turn out that your shoulder anaerobic local muscular endurance is just the next weak link in the chain.
Last edited by Tom Kagan; 6/28/2007 11:35am at .
More pushups and pull-ups?
That's all I got heh
Single Sign On provided by vBSSO