Left biceps hurts on weightlifting noob. Now what?
December 11, 2009 11:08 AM Subscribe
Recently started lifting weights a few months ago. Now arm hurts, wtf?
In the bid to get in shape, got a trainer, worked with him, did a lot of crossfit stuff, some weightlifting lessons. Have since left "class" and am lifting on my own for about 6 months.
Over the past few weeks I've noticed a dull ache in my left upper arm, in my biceps I think. It's not a fierce or sharp pain, just a dull ache that feels worse if I lift. I tried shifting down to a lower weights, say going from 195 on a seated press to 130 and that helps a lot but the ache is still there.
What should I do? Should I totally stop lifting with my left arm? If so, can I still do weights with my right? Do I visit a doctor? Like I said it's not sharp pain at all, mostly unnoticed as I go through a normal day, so it seems odd to visit a doctor. Is there some time frame about long I should lay off?
Mostly, I'm really kinda freaking out over starting to develop nice definition and form and losing that. Is there anything I can do to prevent that, while attending to the pain/ache?
In the bid to get in shape, got a trainer, worked with him, did a lot of crossfit stuff, some weightlifting lessons. Have since left "class" and am lifting on my own for about 6 months.
Over the past few weeks I've noticed a dull ache in my left upper arm, in my biceps I think. It's not a fierce or sharp pain, just a dull ache that feels worse if I lift. I tried shifting down to a lower weights, say going from 195 on a seated press to 130 and that helps a lot but the ache is still there.
What should I do? Should I totally stop lifting with my left arm? If so, can I still do weights with my right? Do I visit a doctor? Like I said it's not sharp pain at all, mostly unnoticed as I go through a normal day, so it seems odd to visit a doctor. Is there some time frame about long I should lay off?
Mostly, I'm really kinda freaking out over starting to develop nice definition and form and losing that. Is there anything I can do to prevent that, while attending to the pain/ache?
It could be simple strain. It could be something serious. I'm of the opinion that any longterm, persistent pain should be investigated by your preferred medical professional. Sure, it may be for nothing and you'll lose time and money, but at least you'll be sure.
posted by Cat Pie Hurts at 11:16 AM on December 11, 2009
posted by Cat Pie Hurts at 11:16 AM on December 11, 2009
Talk to a doctor, and see a physical therapist. They'll analyze what's going on, and check if it's cartilage, tendons, or muscles that are giving you pain. It's all about balance. Balance in training and allowing tendons/ligaments to "catch up", and balance in muscles that work opposite each other so the system doesn't go out of whack. I had great luck with seeing a physical therapist once or twice a month when I was rock climbing a lot. Rock climbing absolutely requires balance in training - the entire support mechanism of the body must be in sync. The shoulders and arms are part of a very complex system.
At the physical therapist, you'll probably get some light exercises to train some small muscles, to get better support for the bigger muscles and overall body position and posture, and to allow blood to flow properly.
posted by krilli at 11:25 AM on December 11, 2009
At the physical therapist, you'll probably get some light exercises to train some small muscles, to get better support for the bigger muscles and overall body position and posture, and to allow blood to flow properly.
posted by krilli at 11:25 AM on December 11, 2009
If you want a good answer to this question you'll have to be more specific about what your lifting routine entails, what precipitated the injury, and what specific movements are painful.
You could try asking at the training discussion forum at startingstrength.com -- some folks with lots of knowledge about lifting and injuries post there.
In my experience though, sometimes you'll get aches from training. Usually I work through them, and I deload for a period if I have to. I had a recurring pain in one shoulder, and then in the other, and sometimes in my elbows that bothered me for a couple of months. It seemed to get aggravated from lifting, but I trained through it. I went to my GP, he referred me to an orthopedist, and while I was waiting to see him the pain went away on its own. If you experience a sharp pain while lifting, or if the pain prevents you from lifting with good form, that's another story.
Mostly, I'm really kinda freaking out over starting to develop nice definition and form and losing that. Is there anything I can do to prevent that, while attending to the pain/ache?
Could you clarify this question? You're worried about losing your lifting form? Or your muscular definition? Or what?
At the physical therapist, you'll probably get some light exercises to train some small muscles, to get better support for the bigger muscles and overall body position and posture, and to allow blood to flow properly.
You probably will, but all of those exercises are probably a waste of time, assuming the implementation of a proper strength routine.
posted by ludwig_van at 11:43 AM on December 11, 2009
You could try asking at the training discussion forum at startingstrength.com -- some folks with lots of knowledge about lifting and injuries post there.
In my experience though, sometimes you'll get aches from training. Usually I work through them, and I deload for a period if I have to. I had a recurring pain in one shoulder, and then in the other, and sometimes in my elbows that bothered me for a couple of months. It seemed to get aggravated from lifting, but I trained through it. I went to my GP, he referred me to an orthopedist, and while I was waiting to see him the pain went away on its own. If you experience a sharp pain while lifting, or if the pain prevents you from lifting with good form, that's another story.
Mostly, I'm really kinda freaking out over starting to develop nice definition and form and losing that. Is there anything I can do to prevent that, while attending to the pain/ache?
Could you clarify this question? You're worried about losing your lifting form? Or your muscular definition? Or what?
At the physical therapist, you'll probably get some light exercises to train some small muscles, to get better support for the bigger muscles and overall body position and posture, and to allow blood to flow properly.
You probably will, but all of those exercises are probably a waste of time, assuming the implementation of a proper strength routine.
posted by ludwig_van at 11:43 AM on December 11, 2009
Ummm I have been lifting weights for 3 years now and I can tell you these kind of things happen. Can you layoff working on your biceps for a week or so and see how your arm feels (i know it must suck but try working on other muscles such as leg or doing cardio in the meantime, trust me this will benefit you). If you dont use the muscle for at least two weeks and the pain still remains do go to a doctor and get it checked out.
posted by The1andonly at 11:46 AM on December 11, 2009
posted by The1andonly at 11:46 AM on December 11, 2009
You probably will, but all of those exercises are probably a waste of time, assuming the implementation of a proper strength routine.
Oh dear, no, that's not true.
posted by krilli at 11:51 AM on December 11, 2009
Oh dear, no, that's not true.
posted by krilli at 11:51 AM on December 11, 2009
Oh dear, no, that's not true.
Well, when you put it that way, I see what you're saying.
The point is that in a strength routine which incorporates the primary barbell movements, e.g. squat, deadlift, bench press, press, etc. all of the muscles involved in the movement will contribute based on their particular anatomical function. All of the minor muscles in the shoulder, for example, contribute their share to a heavy press, therefore a bunch of exercises with 5 lb. dumbbells to train the little muscles are unnecessary. Those muscles are already adapted in proportion to the strength of the trainee's press. And so on. Here is a thread where Mark Rippetoe makes this argument.
That's what I meant by "assuming the implementation of a proper strength training routine," and why I asked what his training involves. If your workout consists of the pec deck and 10 different kinds of arm curls, you're in a different boat altogether.
posted by ludwig_van at 12:10 PM on December 11, 2009
Well, when you put it that way, I see what you're saying.
The point is that in a strength routine which incorporates the primary barbell movements, e.g. squat, deadlift, bench press, press, etc. all of the muscles involved in the movement will contribute based on their particular anatomical function. All of the minor muscles in the shoulder, for example, contribute their share to a heavy press, therefore a bunch of exercises with 5 lb. dumbbells to train the little muscles are unnecessary. Those muscles are already adapted in proportion to the strength of the trainee's press. And so on. Here is a thread where Mark Rippetoe makes this argument.
That's what I meant by "assuming the implementation of a proper strength training routine," and why I asked what his training involves. If your workout consists of the pec deck and 10 different kinds of arm curls, you're in a different boat altogether.
posted by ludwig_van at 12:10 PM on December 11, 2009
Two doctors and two physical therapists, one of whom is a fitness trainer, told me to do balancing exercises, not different strength training. It worked. That's what I got.
posted by krilli at 12:24 PM on December 11, 2009
posted by krilli at 12:24 PM on December 11, 2009
I'm sorry if I come across as dismissive or otherwise nasty, ludwig_van.
Perhaps we are talking about slightly different things.
I firmly believe in balancing exercises to get out of the hole, to stop the aching. I completely agree that a proper strength training program does not cause injury or pain to begin with.
posted by krilli at 12:37 PM on December 11, 2009
Perhaps we are talking about slightly different things.
I firmly believe in balancing exercises to get out of the hole, to stop the aching. I completely agree that a proper strength training program does not cause injury or pain to begin with.
posted by krilli at 12:37 PM on December 11, 2009
Well, the salient question about your experience would be: had you been squatting, pressing, and pulling from the floor before you sustained the injury that led you to needing these balancing exercises?
I'm not recommending a short-term rehab for the OP's pain (the nature of which I don't think is clear), but as a long-term strategy to avoid any imbalances that require addressing. But I'm glad you are feeling better.
posted by ludwig_van at 12:43 PM on December 11, 2009
I'm not recommending a short-term rehab for the OP's pain (the nature of which I don't think is clear), but as a long-term strategy to avoid any imbalances that require addressing. But I'm glad you are feeling better.
posted by ludwig_van at 12:43 PM on December 11, 2009
My experience? The facet relevant to this discussion: My injury was absolutely and with certainty caused by an incorrect long-term training program.
(I was studying computer science, not getting much exercise. I'm semi-tall and thin, and was able to progress relatively quickly at the climbing gym. I didn't understand the anatomy and processes involved, didn't compensate, and earned myself a nice little injury.)
posted by krilli at 1:15 PM on December 11, 2009
(I was studying computer science, not getting much exercise. I'm semi-tall and thin, and was able to progress relatively quickly at the climbing gym. I didn't understand the anatomy and processes involved, didn't compensate, and earned myself a nice little injury.)
posted by krilli at 1:15 PM on December 11, 2009
Why don't you just take a week off? You won't lose anything in a week and you'll feel better. And then see if it's gone. If you've been lifting every week for six months, a week off is a good idea anyways.
posted by creasy boy at 1:34 PM on December 11, 2009 [1 favorite]
posted by creasy boy at 1:34 PM on December 11, 2009 [1 favorite]
If you're talking about ache in the side of your arm, not in the bicep itself, you may be looking at my not-so-favorite nemesis, the rotator cuff.
I did the 5x5 Stronglifts workout for five months, and made huge gains, but wound up losing said gains because of no integration of rotator cuff exercises into the workout. Usually, it'll result in pain on the side of the arm, between your delts and biceps, and can result in weakness on one (or both) sides.
It's really, really common in those who lift, and who lift heavy. Basically the rotator cuff pulls from the inside of the shoulder -- it's the counterbalance to the shoulder and upper bicep muscles, and when you work those muscles, but not the rotator, the strength imbalance causes pain and injury.
I'd recommend hitting a physio guy asap, who can diagnose it for sure, and guide you in the best way to rehab it, but if you are loathe to do that, cut down on shoulder and chest exercises and over-the-head lifts (military press, etc) and add some rotator exercises into every routine. The road back from a RC injury is slow, but if you're diligent, and continue to integrate rotator cuff exercises, you'll be able to jump back into heavier weights in not too much time.
Good luck!
posted by liquado at 10:15 PM on December 11, 2009 [2 favorites]
I did the 5x5 Stronglifts workout for five months, and made huge gains, but wound up losing said gains because of no integration of rotator cuff exercises into the workout. Usually, it'll result in pain on the side of the arm, between your delts and biceps, and can result in weakness on one (or both) sides.
It's really, really common in those who lift, and who lift heavy. Basically the rotator cuff pulls from the inside of the shoulder -- it's the counterbalance to the shoulder and upper bicep muscles, and when you work those muscles, but not the rotator, the strength imbalance causes pain and injury.
I'd recommend hitting a physio guy asap, who can diagnose it for sure, and guide you in the best way to rehab it, but if you are loathe to do that, cut down on shoulder and chest exercises and over-the-head lifts (military press, etc) and add some rotator exercises into every routine. The road back from a RC injury is slow, but if you're diligent, and continue to integrate rotator cuff exercises, you'll be able to jump back into heavier weights in not too much time.
Good luck!
posted by liquado at 10:15 PM on December 11, 2009 [2 favorites]
liquado, see the link in my previous comment. All of the muscles in the rotator cuff contribute to the press. Someone pressing overhead and bench pressing with proper form shouldn't need any extra rotator cuff work.
posted by ludwig_van at 10:31 PM on December 11, 2009
posted by ludwig_van at 10:31 PM on December 11, 2009
This thread is closed to new comments.
posted by dfriedman at 11:15 AM on December 11, 2009 [1 favorite]