18:55 OF, shoulder pain, etc

Lately, I don't have a chance to get on the bike during the week until Friday or Sat. I think that is too long to go without any saddle time. The legs get stale and one starts to loose the ability to tick the pedals over well.

Last week I'd done a hard high rep/low weight squat workout on Wed Enough to make the muscles tender to the touch. Then hard ride Thurs, followed by road ride with lots of climbing Fri. My legs were toasted. Yesterday I got out onto the Azure for up OF and down beast and up sidewinder.

18:55 up, legs felt better at the bottom, then started to fade. I need a new rear tire, the tread is gone and spinning out too much. Front end still feels wonky. Loosey goosey. Just can't tell if it's the wheel that feels flexy, or the fork. Gotta re-bleed the rear brake too.

My right shoulder is still a mess. Time to get a little more serious about treating it. I think a combination of events and continued use has contributed to inability to heal.

It started after we did a fair amount of shoulder work with push presses and push jerks. The problem wasn't the lifting it is my bony shoulder. My right shoulder has a little bony bump protruding from it: the acromion


On my right side it is big bump. The bar ended up bruising that bone I think. Then the next 3 days I rode on the mountain bike which places a fair amount of wear on the front of the shoulders. Then with all that fatigue in place, I was doing some basic pullups. But, it's amazing how much load is on the shoulders with pullups when you go all the way down and your arms are too close together. When you arms are fully extended and your shoulder is jammed up into your hear, it places a serious stress on the front part of the deltoid. That seemed to really do me in, and since then it just hasn't felt right. Just too much overhead work combined with bruising the tip of that bone. My right shoulder has always had some strength instability compared to my left

I ice it, rest it for a few days, then go and do something like a few days of mountain biking or back to working out. I'll take it easy, but there is no way you can avoid using your shoulder in daily activity or working out. Never realized this till it has issues.

The issue seems centered around the muscle at the front part of the deltoid (anterior deltoid). When I massage deeply and use the massage ball, muscle is knotted. Seems more so on the right side than the left, but the left also has knots.

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But I think there is more going on here than just muscle. The worst pain is when my arms extended overhead and I hold my right wrist with my other hand and the try to move the arm in an arc to my side. This is an adduction motion, and the thing is, that muscle, isn't used in adduction. If I do this isometric motion against a wall, that muscle isn't even flexed.

I've been icing it and doing isometrics and stretching it, and it gets a little better, then I go an aggravate it again. The pain is sharp sometimes and even though it feels like it's coming from the front shoulder muscle, when I press around with my fingers to try and find it, I just can't pinpoint it.

After more googling, I think I found a potential answer: BICEPS TENDONITIS (LONG HEAD OF BICEPS TENDONITIS). Here is another site.

What struck me was this description:

What does biceps tendonitis feel like?

Pain related to biceps tendonitis is usually felt over the front of the shoulder, often with some radiation to, but not usually beyond, the elbow. Typically, the pain is aggravated by overhead activity and is worse at night. People may report a clicking or popping sensation in the affected shoulder

Makes sense that it is this tendon and not just the muscle. When I press around hard with my fingers trying to see if there is some trigger point in the muscle that is I just can't seem to get to it. The pain is radiated from the front of the shoulder but it's deeper. It seems counter intuitive for this to be related to the bicep because I consider it shoulder issue. But when you look at this diagram you can see that the bicep muscle connects into the shoulder joint.


So I think several weeks dedicated to
1) no overhead work
2) limited mountain biking
3) icing
4) isometric and band type strengthening excercises
5) stretches for biceps/shoulders
6) vitamin I or naproxen