Rippage

[Mecham]

I know this probably comes up every now and forever. But since i started vaulting (2 weeks ago) my shoulder has been hurting. Ya know, i've been getting ripped. But I fixed the problem, but the pain is still there. Does anybody have any good ancient remedies that they might want to share? Or maybe just some good ideas.

Thanks

[lonestar]

My shoulder hurts daily from the same problem. You need to strengthen it as much as possible. Dumbell front and lateral raises with light weight, 2.5 to 5lbs, 4 sets of 20, every other day. Every 2 weeks, increase the weight. Lightweight overhead presses/military presses with dumbells are good too. Make sure to do both shoulders though to keep everything in balance.

Do lots of arm circles and arm swings in your warmup and stretch it really well.

[fong520]

when i do flys and military press.. theres liek a sharp pain in my shoulders osmetimes.. i dont kno if its from vaulting or the fact that i havea double jointed shoulder that cracks and stuff.. also when i bench it like pops out of place but doenst go back in and it hurts sometimes heh... it sucks.. anyone have ne ideas?

[rainbowgirl28]

You should all go see a doctor, especially Kris

[theflyingkorean]

[Spencer Chang, MD]

This unfortunately is a very common problem in pole vaulters. It's not uncommon to have a rotator cuff tendinitis or even worse rotator cuff tear from be constantly ripped. In addition, it's possible to tear the labrum of the shoulder or have a "SLAP" lesion that sometimes requires surgery.

The most important thing is to correct the mechanics of your vault especially your plant and take off to prevent from getting ripped. The second most important thing is to strengthen your periscapular muscles and rotator cuff muscles. Most people focus on the military presses, bench presses and heavy big lifts. But you need to also work on the abduction, internal and external rotation exercises to strengthen your rotator cuff (the small muscles around your shoulder) with low weights (dumbells) or TheraBands to prevent injury. This is something that must be an ongoing thing.

Contact your athletic trainer to get specific exercises that should be routinely done.

Aloha,

Dr. Spencer Chang
Orthopaedic Surgeon

[UNCW Vaulter]

Gymanstics, Pilates, and the "Chuck Norris" Total Gym are three great ways to strengthen while improving your range of motion. If you don't have access to any of these, try hanging some surgical tubing or theroband from the top of a door way (this works as well).

Don't rule out the fact that you may still be getting ripped off the ground... Just because you are taking off further out from where you were previously, doesn't mean you are taking off properly. You need to be in a good position at plant so you can convert your speed down the runway into vertical lift.

[polecat]

I had surgery last year to repair a torn rotator cuff. The therapy was every bit as important as the surgery. I really urge you to have your shoulder checked out because, as the specialist explained to me before deciding on the operation, exercise will not repair severely torn ligaments. They have to be sewn together. There are exercises that one can do as soon as a day after the surgery, and then you can begin an ever increasing therapy and exercise program to regain strength and flexibility.

Hopefully, you have nothing as severe as a torn ligament or tendon. Mine was completely severed from its attachment to the bone.

If you feel a "popping" in the shoulder when you move your arm (raising it above your head, for example), then you probably have strained some muscles that are supposed to be holding the ligaments in place. These muscles have to be healed and strengthened.

I agree with what others have said on this thread about training tools and weights. Therabands are good training devices, but make sure you are starting out on the proper tension. Another good exercise is to simply stand next to a wall, with the arm connected to the sore shoulder next to the wall. Place your fingers on the wall at chest height, then have your fingers slowly climb the wall, like a spider would climb the wall. Go as high as you can, then slowly descend. Repeat until your shoulder tires, and, believe me, if you have strained your shoulder, you will be surprised how quickly your shoulder becomes fatigued.

Hope this helps.

[MightyMouse]

Another good exercise is to simply stand next to a wall, with the arm connected to the sore shoulder next to the wall. Place your fingers on the wall at chest height, then have your fingers slowly climb the wall, like a spider would climb the wall. Go as high as you can, then slowly descend. Repeat until your shoulder tires, and, believe me, if you have strained your shoulder, you will be surprised how quickly your shoulder becomes fatigued.

Wow, that really does work fast, Ive had a sore right shoulder for about a year now on and off, and I could do 2x as many wall crawls with my left arm as i could with my right

Ill be sure to actively pursue some treatment methods now, thanks!

[DaMoonVaulter#1]

Ive posted about this before, but i had surgery this summer for a labrum tear from vaulting and ill just echo what everyone is saying, strengthen strengthen, strengthen.

on a side note, I heard i think tye harvey had a labrum tear, anyone know anything about what he did for it, if he was out for a while cuz it of it or anything?