u/External-Coach1428

26M, very active person currently trying to improve my fitness while managing a shoulder injury. I have a specialist appointment booked in one month, but I’m looking for advice on how to structure my plan until then. 

Current Routine:

• Running: 3x a week (no immediate issues here).
• Lifting: 4x a week,  intensity has dropped significantly due to a major loss in shoulder stability and strength and advice from the physios.
• Daily Rehab: I’ve been very strict with 25-30 min daily sessions focusing on scapular work, rotator cuff rotations (internal/external), and stability—mostly using light or no bands.

The Problem:

Due to me dropping the load and frequency in the gym, my shoulder instability and strength has decreased massively. I was advised from physios to avoid heavy bicep and pressing exercises. However, this has somehow made my symptoms worse and increased the instability and strength of my shoulder.

Symtoms include:

• Delayed Pain: It is incredibly hard to pinpoint specific "trigger" exercises. The instability feels like a constant dull hum, and the actual pain often doesn't flare up until hours or a day after the workout. 
• Referral pain down both arms into 4th and 5th fingers 
• The "Crunch": Left shoulder is much worse during abduction, extending outwards, and rotation at 90 degrees. Massive clunking/clicking throughout. 
• Bilateral Shift: What was a 5-year left-side issue has migrated to both shoulders in the last 6 months.

What I’ve Tried:

• I’ve experimented with lots of PT exercises and found no benefit.
• Switched to sleeping on back to reduce pressure 
• Tried reducing the load of my weightlifting
• Ive tried stopping exercise for a week and that made my shoulder stiff and clunky

Seeking Advice On:

• Managing the Weakness: Since my stability is shot and I’ve had to drop the intensity, should I focus purely on high-rep/low-weight "maintenance" work, or is it better to cut out upper body lifting entirely until the specialist visit?

• Training Around the Injury: For those who are very active, how did you modify your 4-day split? Did you move to more machine-based work or high-volume isolation to avoid the instability of free weights? Do I still avoid pressing and bicep exercises?

• What gym exercises and movements can I still complete?

• Rehab Fatigue: Is 25-30 minutes of daily scap/cuff work potentially too much volume while also trying to lift 4x a week, or did you find daily work necessary for relief?

• Running- should I be completing cardio on the bike or swimming instead?

• Posture- how likely are shoulder issues related to working at a computer.

Just trying to bridge the gap for the next 4 weeks without losing my mind or making the injury worse. Thanks for any experiences you can share!

Background:

26M, runner and weightlifter. I’ve dealt with a dull ache in my left shoulder for 5 years, but it has recently become bilateral and significantly more unstable. The dull ache is preventing me from exercising. The pain started off as a dull ache, with no acute injury. I’ve tried lost of physio and rest, and the symptoms seem to be getting worse.

The "Load Paradox”:

Following physio advice, I massively reduced my load in the gym. This included stopping heavy pressing, dips and pull ups. This seemed to backfire. Instead of recovery, I’ve experienced:

• Rapid Strength Loss: A noticeable drop in upper body power and grip strength
• Increased Instability: My shoulders feel "looser" and less supported than they did when I was lifting heavy.
• Worse Symptoms: The dull ache and clunking have actually intensified since I stopped heavy training.

The Symptoms & Challenges:

• Delayed Pain: It is incredibly hard to pinpoint specific "trigger" exercises. The instability feels like a constant dull hum, and the actual pain often doesn't flare up until hours or a day after the workout.
• Referral pain down both arms into 4th and 5th fingers
• The "Crunch": Left shoulder is much worse during abduction, extending outwards, and rotation at 90 degrees. Massive clunking/clicking throughout.
• Bilateral Shift: What was a 5-year left-side issue has migrated to both shoulders in the last 6 months.

What I’ve Tried:

• Multiple NHS and Private Physios (all gave conflicting diagnoses).
• Switching sleep positions (to sleep on my back)
• Daily light rehab/band work (minimal relief, never a "cure"). Mainly included exercises to strengthen the scapula, lower traps and rotator muscles. 
• Im due to see another specialist in a month, but I’m worried that they will be reluctant to provide imaging due to my age and good ROM. 
• Ive tried modifying gym exercises, but now I worried that bicep exercises are going to inflame my bicep tendon, and pressing exercises are going to inflame my rotator cuff muscles.

I need advice on:

1. Pinpointing Triggers: How do you track "bad" exercises when the pain is delayed/dull?
2. Rehab for Lifters: If light bands aren't working and "rest" is making me weaker/unstable, what is the alternative for someone used to heavy loads?
3. Posture: I work at a computer daily—could this be the root of the "looseness" in my upper body?
4. Gym- is it pivotal that I stop weightlifting completely.
5. Running: Do I need to stop running? It doesn’t seem to have an immediate effect on my shoulder?