P90X And Shoulder Pain or Issues
Being one month into P90X and having dealt with shoulder issues this entire time, I feel like I can comment a bit about what causes shoulder issues with the program and modifications that have worked for me during this rehab period.
First, let me stress that you should always listen to your doctor or physical therapist. They know best. If you want to continue to train with P90X, ask them about it first, and then follow any modifications they may have.
Here is what I have discovered is best:
Push-ups: Doing these from plank is okay if you can do them pain free. But, if you are having shoulder issues, you probably are not pain free doing these. Here’s my suggestion: Do them from your knees. Focus on form. Bring your shoulder blades together, keep your body tight and straight, and only go through a pain free range of motion.
As you get stronger, incorporate medicine balls and do not go as deep. Instead, focus on form and keeping stable.
Pull-ups: If shoulders are bothering you, do the pull-ups to a 90 degree angle with the upper and lower arm, but never go past that until released from your doctor or therapist. Make sure to use an assist too. I personally use the pull-up assist Beachbody sells and it works great for this.
Bicep Curls: You wouldn’t think that bicep work could cause shoulder issues, but if you are dealing with impingement in the front of the shoulder you may notice that bicep work causes inflammation, tenderness in the upper arm and up by the collar bone (just below it, near the shoulder actually). You can still do curls, but you may want to lighten your load.
Triceps: Do these through a pain free range of motion, and may want to consider less weight.
Shoulders: Overhead/Military Presses/Deep Swimmers Press – Be careful here! If you are impinging, these will not feel good. Talk to your doctor/therapist before attempting these.
Upright Rows – Usually pretty safe if you are in a strengthening phase of rehab. Again, focus on pain free range of motion.
Shoulder Flys – Pain free range of motion only. When doing straight arm shoulder flys do not go directly out to your side. Instead bring the weights in a bit. It puts less stress on the shoulder, will cause less injury, but still works the same muscle groups.
Back work (Lawnmowers, back flys, etc): I have not had too much discomfort with these. My therapist did like the idea of me working these muscle groups. If you can do these without pain, do it.
More than anything (and read this in your best Tony Horton-esque voice): Modify, modify, modify if you need to! Listen to your body and do the right thing.
