How to Does your shoulder hurt when you go to the gym? This may be the problem and the solution

Shoulder pain is usually a fairly common problem in many gym users, and it is that we usually divide these muscles into the three heads of the deltoid, which would be the anterior, the middle, and the posterior. Due to the enormous complexity of this joint, it is very easy to injure ourselves or have some discomfort, even if we train with our heads and have good planning. Why does it usually hurt? When we perform pull-ups, bench presses, barbell rows, and other types of heavy exercises, we must bear in mind that, above all, we are performing an external rotation of the shoulder that is producing an imbalance with the internal rotator muscles. On many occasions, it is often said that you have to do many exercises to work the internal rotation muscles. And although this is partly true, it should also be noted that if we overwork it, we will only be generating more fatigue in the shoulder. Fatigue and stimulation are two very important factors when it comes to gaining muscle mass or losing body fat, but taken too far, they can be the main cause of an injury from which it is difficult for us to get out. It is very curious that the vast majority of gym users who have shoulder pain are mainly in pressing and not so much in pulling exercises such as a dumbbell row. This is mainly due to the fact that the effort and stimulus that we are generating with the presses affect these rotators a lot. How to prevent or solve the pain, Therefore, to help the pain disappear, what needs to be done is nothing more than a download of the volume and intensity of the training or exercises that are causing that pain. You have to imagine that the shoulder (or any type of body structure, be it muscle, tendon, joint, etc.) is like a glass of water that fills with this liquid as we exercise. With good planning, we get the glass to fill up and, with a good rest, to empty it. On the other hand, if we do not unload the training volume and on top of that we do more exercises, even if it is to work on internal rotation, what we achieve is that in the medium-long term the vessel overflows, and we have pain and even an injury. Even so, it is very important that we do not wait for it to start to hurt to solve this. To do this, first, and it is something that we have placed a lot of emphasis on, is good training management. Another factor to take into account to avoid pain is a good exercise technique, since as a general rule, the weakest link is usually the shoulder rotators, and if there is an affected area, it will almost certainly be those muscles. Finally, another protective factor is to perform exercises that involve this internal rotation, but always keep in mind that by not doing more of these exercises, we are going to solve the pain that we already have. The two most used exercises to work this type of rotator are the following two. face-pull The movement begins with the arms stretched out, elbows close to the torso, and the spine well erect. From this position, we bring the pulley towards the neck or towards the face, combining a horizontal extension of the shoulder, an abduction, and an external rotation. The final position is the same as a bodybuilding double biceps, that is, the characteristic poses that bodybuilders do when they want to show off their biceps. Internal rotation on the pulley A very common mistake is usually to perform this exercise, instead of using a pulley, doing it with dumbbells. What happens with the dumbbells is that we are not exerting an inward force, but upwards so that the dumbbell does not fall. Contrary to what happens with the pulley, which does push us out, and we have to push in.