this guy's videos on working around joint problems while lifting are informative

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Search youtube for athlean x knee/shoulder/whatever
 
Partial squats with legs splayed(ABducted) ruins the squat. More importantly, if you have knee pain find out why before doing extraordinary movements like what is shown in the video. Pain is an indicator of abnormal physiology....find a good clinical muscle practitioner to evaluate "WhY" and "What Else" and clear the pain; Then normal adl's(activities of daily living) like taking a dump wont be a chore. Atrophy(wasting) will happen to all of us if we dont do something about it and pain is #1 reason people dont move like they should. By the way, the free weight squat is my favorite exercise to prescribe and gives the most bang for the buck.

Rooster
 
I finally figured out that my knee pain during squats was due to my extremely flat feet. I have to conciously give my self an arch in my foot in order to line up my ankles and legs the way they would be on a normal person. Lots of different causes of joint pain. Proceed with caution.
 
I finally figured out that my knee pain during squats was due to my extremely flat feet. I have to conciously give my self an arch in my foot in order to line up my ankles and legs the way they would be on a normal person. Lots of different causes of joint pain. Proceed with caution.
What your trying to do is called "pulling a short foot"....you intuitively pull an upward foot arch because your body knows this will help. Orthotics for you shoes will help but act like a crutch and cost money; Try layin a kitchen towel on a hard floor and position your foot(seated) at one end and a can of pork/beans(essential ; ) on the other end. Now make a foot fist(u know what i mean) SLOWLY as muscles may cramp. Try to spread toes when you reach for next rep, keep can light at first then move up as u get stronger. IT WILL BE HARD....
"Muscular amnesia" is what I have called this for 25 years and it happens to most peeps especially as they get less active; the body forgets how to recruit muscles and complete ranges of motion are lost.... until they are found! 2 sets x 15reps to start....Later 5 sets x 20 reps on top end. PM me....I got more but didnt want to hog the thread with a book.

Rooster
 
I'll have to watch this as my shoulders give me
trouble everytime I bench.
Cut your weight! I bench with mostly just the bar(#45)....seriously! Try this, lift bar out of holster, descend for 4 seconds, hold bottom (off chest) for 2 seconds, ascend for 4 seconds.....1st rep. Now try for 10 reps....no joint stress and I promise you will be sore and have achieved the conditioning you seek. You should see the looks I get in the gym....lol

R
 
Bench laying flat on the floor.
Laying on floor will pin your shoulder blades and restrict the natural movement. Good thought though...For every 2 degrees of upper arm movement there is about 1 degree of scapular movement...this harmony is key to preventing shoulder problems. Muscular amnesia is responsible for this loss of harmony.... usually. I have had "frozen shoulder diagnosed" patients with their arm straight touching their ear in less than 10 minutes. No its not magic....its what I do...thanks to GOD!

Rooster
 
I have been thinking about cutting weight. I don't want to be huge I just want to stay lean mean and ready to go at a moments notice I honk if I drop down to 180lbs the joint pain may go away. Of course I think I'm very acidic as well been taking some greens from the earth and can tell a huge difference. It neutralizes and gets rid of acid that I don't need.
 
You wont lose any size cutting weight...you can always add it back slowly as your joints tell you. Slow/light suprises most when lifting....its counter to everything we have been told thru the years. The DOMS(delayed onset muscle soreness) we look for when lifting will still come so you will feel satisfied. If you are doing flat flys try the same technique. Never do decline chest presses and temporarily cut out incline chest presses...flats only till shoulders clear.
R
 
Laying on floor will pin your shoulder blades and restrict the natural movement. Good thought though...For every 2 degrees of upper arm movement there is about 1 degree of scapular movement...this harmony is key to preventing shoulder problems. Muscular amnesia is responsible for this loss of harmony.... usually. I have had "frozen shoulder diagnosed" patients with their arm straight touching their ear in less than 10 minutes. No its not magic....its what I do...thanks to GOD!

Rooster

@cjcullom , are you a PT? Reason asking is, after my shoulder surgery this is what my PT had me doing prior to isolate the chest and keep the load off the shoulders. After this and other stuff I could advance, but still very conscientious about anything that breaks the plane or goes behind my back (dips, etc.).
 
@cjcullom , are you a PT? Reason asking is, after my shoulder surgery this is what my PT had me doing prior to isolate the chest and keep the load off the shoulders. After this and other stuff I could advance, but still very conscientious about anything that breaks the plane or goes behind my back (dips, etc.).
I am a soft tissue specialist who specializes in pain reduction and mobility restoration as well as an instructor. Im usually the end of the road for many patients because I dont take insurance and am considered "alternative medicine". Most patients have been thru the medical insurance circus until they get "referred" or happen upon me. My work is 100% hands on....no electric machines.
Since your anatomy is no longer "stock" due to the surgical intervention and you are recovering, special care should be taken to avoid movements that could cause further injury. The "load off the shoulders" is probably the front of the shoulder(anterior joint capsule) that the therapist is concerned about hence the restricted motions you mentioned. This is prudent to allow the bodies healing of the intervention area. Unfortunately, the protocol you have is purely TEMPORARY! Scar tissues are very tough, restrictive and can still cause pain if left untreated; The way the tissues repair naturally can leave soft tissues less pliable, painful and sometimes create a whole new "pain issue". The shoulder is the most mobile joint in the body but sacrifices stability to get this mobility. Dips violate my "risk for reward" scale I grade every weighted movement on; They simply arent worth what they theoretically promote which is usually triceps enlarging(hypertrophy). Full ROM( range of motion) flat bench presses should and can be done if possible just follow the 4..2..4 rule when doing them with just the bar. Unrack, stabilize....4 seconds down, hold weight for 2 seconds, push up for 4 seconds. You can always add more weight if it seems too light. Do you have full use of the arm shoulder that was operated on? Did the Doc release you from care? How long ago did the "fix" occur?
I got into this work due to a shoulder injury while hanging pipe as a Fire Sprinkler fitter in my youth; My scaffolding "gravity pins" rusted and did not hold the bracing in place. All this sent me to the concrete along with all the pipe, hangers, wrenches etc. coming on top of me when I hit. I did the medical doc, PT, other docs and such but to no avail; I stumbled on a therapist that suggested I take a class with her since the docs said I should not fit pipe ever again! I knew what helped for me and knew I could help others...the rest they say is history.

Rooster
 
I am a soft tissue specialist who specializes in pain reduction and mobility restoration as well as an instructor. Im usually the end of the road for many patients because I dont take insurance and am considered "alternative medicine". Most patients have been thru the medical insurance circus until they get "referred" or happen upon me. My work is 100% hands on....no electric machines.
Since your anatomy is no longer "stock" due to the surgical intervention and you are recovering, special care should be taken to avoid movements that could cause further injury. The "load off the shoulders" is probably the front of the shoulder(anterior joint capsule) that the therapist is concerned about hence the restricted motions you mentioned. This is prudent to allow the bodies healing of the intervention area. Unfortunately, the protocol you have is purely TEMPORARY! Scar tissues are very tough, restrictive and can still cause pain if left untreated; The way the tissues repair naturally can leave soft tissues less pliable, painful and sometimes create a whole new "pain issue". The shoulder is the most mobile joint in the body but sacrifices stability to get this mobility. Dips violate my "risk for reward" scale I grade every weighted movement on; They simply arent worth what they theoretically promote which is usually triceps enlarging(hypertrophy). Full ROM( range of motion) flat bench presses should and can be done if possible just follow the 4..2..4 rule when doing them with just the bar. Unrack, stabilize....4 seconds down, hold weight for 2 seconds, push up for 4 seconds. You can always add more weight if it seems too light. Do you have full use of the arm shoulder that was operated on? Did the Doc release you from care? How long ago did the "fix" occur?
I got into this work due to a shoulder injury while hanging pipe as a Fire Sprinkler fitter in my youth; My scaffolding "gravity pins" rusted and did not hold the bracing in place. All this sent me to the concrete along with all the pipe, hangers, wrenches etc. coming on top of me when I hit. I did the medical doc, PT, other docs and such but to no avail; I stumbled on a therapist that suggested I take a class with her since the docs said I should not fit pipe ever again! I knew what helped for me and knew I could help others...the rest they say is history.

Rooster

Thanks for the feedback. My surgery was in September 2013; I am very far removed from the subsequent PT and now fully functional. Still, I refrain from those behind-the-shoulder exercises, and modify others as needed.
 
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