Q: I had an MRI on my shoulder that showed partially torn infraspinatus. I have a full range of motion and the only pain I get is when I do pushups and bench. I can lay flat on the floor and push up with no pain and bench with the bar starting by my chest. So it’s the “loading” phase that hurts. I think the humeral head is compressing down during my pushups, causing the pain on my front shoulder. I think the infraspinatus is really weak. What work should I do to combat this issue? Plus any advice on my injury would be appreciated. Thanks.
A: I’d start with the following:
- ART/deep tissue massage on the affected area(s) (you will have more than one issue)
- Scapular stability work (I’s, T’s, Y’s, definitely rows, maybe chins if you can do them pain-free)
- Everything high rep (to promote connective tissue strength)
- For pressing, the only thing I’d do for now would be push-ups. They’re better at activating/developing the cuff.
- Chances are your mobility sucks: t-spine, scapular upward rotation, etc., which caused this in the first place. SMR on the pecs, lats, etc. is a start, as well as developing the upward rotators (especially serratus and lower traps).
If you haven’t reviewed it yet, watch my “Are You Dysfunctional” videos here on elitefts™ – that should help, too.
Good luck man! I hope you can avoid the knife.
Q: Mike, what characteristics do you look for in a young athlete before you start spinal loading? I would ask about what age you start loading the spin,e but I’m guessing it would vary greatly and you wouldn’t be able to give an exact answer.
A: I’m assuming you mean axial loading, like placing a squat bar on their back.
When you think about it, as long as the load is within reason and they can control the bar/lift, why not start early?
We have a light (15 pound) aluminum training bar that we teach our kids to squat and deadlift with initially. I probably wouldn’t start them before ages 11 or 12, but that’s more due to their attention span and A.D.D. than any concerns about axial/compressive loads on the spine.
Basically, if you’re playing it smart and the bar is more there to teach them the lift than to “load it up,” I’d say 11 or 12 would be a great age to start learning the lifts.
Q: I couldn’t decide who to ask specifically, but any advice would be great. I recently found out I have the beginnings of osteoarthritis in my elbow. I’m 23 and would like to keep powerlifting for as long as I can. So, ultimately I was looking for advice on joint health by means of supplementation or exercise choices.
Thanks,
Trevor
A: Trevor, watch the “Are you Dysfunctional?” videos, as they all describe how to keep your upper body healthy. Soft-tissue work, traction and static stretching should all be staples in your long-term game plan.
As far as supplementation goes, I would look into an anti-inflammatory diet, glucosamine and chondroitin, fish oils, vitamin D, resveratrol, and possibly Curcumin.
Hope that helps!
Q: Hey Mike, I just wanted to say thanks quickly for doing such a great job at the elitefts™ Learn to Train Seminar. I really enjoyed your presentation and station on mobility and assessment. On to my question, my squat has been a real struggle as I am now able to increase the weight. I have noticed that the bar on my back will tilt down to the left with a slight windmill when I squat. I don’t know what is causing this exactly. I have posted some videos below, could you please take a look and possibly give me an idea of where to go from here?
Background info. Former Marine Recon, I was blown up in an IED attack in Iraq around 2006, my whole right side was crushed, and obviously this has left a severe impact on me. I have balanced most of my issues out, but the squat seems to be the most problematic still. Any help is more than appreciated.
Thanks for your time,
Kris Freeman
A: I think the fix is through your t-spine/shoulder. If you look at your external rotation through the right side, you don’t have as much as through your left.
Start by checking thoracic rotation – if it’s limited, you’ll need to start there.
Next, work on getting your internal rotators (pecs, lats, subscap) loosened up on the right to get more external rotation.
Start there and let me know what you come up with. Thanks!
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Mike Robertson is the President of Robertson Training Systems and the co-owner of Indianapolis Fitness and Sports Training (I-FAST) in Indianapolis, Indiana. Mike has made a name for himself as one of the premier performance coaches in the world, helping clients and athletes from all walks of life achieve their physique and sports performance goals. 
Hey Mike, can I mail you a question or should I just ask in the comments ?
Good article! Thanks Mike! I really liked your answer about when to start kids with weight training.
mike, when i am standing up my left foot is slightly turned out laterally compared to my right foot which points straight forward. when i sit on a table and let my feet dangle my left leg slants toward my right leg, while my right leg remains straight up and down. my left knee hurts sometimes and so does my left hip and left low back. i am also “flat footed” on that side to. when doing single leg glute bridges i am much stronger on the right side than the left. and idk if this info will help but i noticed this for years– when i am walking around. the tongue on my left shoe starts shifting toward the left. what do you think is going on? thanks
hey Mike,
As always great stuff. Where exactly do we find the “Are You Dysfunctional” videos here on the EliteFTS site?
Thanks.