Need workout advice, cable pull to much for lower shoulder

sea dawg · Newbie Joined: 21 Aug 2010 Posts: 11

Need some help, new to the sport, went out twice at the cable and had decent success by newbie standards (able to edge, ride switch for a bit, surface 180s, ollies...). The problem i'm having is I can't handle pull of the cable. It literally feels like its ripping my shoulder off. First visit was ok, pretty sore, and took the work week off...now on first go on my second visit, getting pulled off the dock felt like the worst hell which caused me to wrap it up minutes into the session. Pretty sure some back muscles are pulled (hopefully nothing worse). Need some advice on what I should do? Need to cross train? Any body know some workouts to build muscle below the shoulder blade (not sure what got hurt, maybe lats?) Don't wanna give up before i get started. But don't think i can go again unless do something about this...Any advice would be appreciated. No previous injuries in the shoulder/back area so kind of stumped. Didn't really seem to affect any of the other newbies that were there.

dbismyname · Posted: Sep 05, 2010 8:23 am Post subject:

Rows and pull Downs........ and ibuprofen

da Liks · Addict Joined: 22 Aug 2010 Posts: 594

1st off, how did you start? jump start, or sitting start? last on is way better for your shoulders. i have a severe shoulder/neck injury that cant heal anymore, and i just started wakeboarding and it's going OK. I can do jump starts easy, but i have to be loose and warmed up. if you warm up by doing some excersises first you will have waaaay less trouble with your shoulders!
2nd, do you have a history of back/shoulder trouble, any prior injuries?

it shouldnt give you this much discomfort if the answer to question 2 is no..

sea dawg · Newbie Joined: 21 Aug 2010 Posts: 11

i went twice, first was a sit start and the initial pull was intense (like all my soreness from last week came back in an instant), although made the start and actually rode twice around. I may have been sore from the weekend before, but felt ok so was really suprised at the feeling i got... no stretching and now realize should off.
The next start i was thinking it was too much for my shoulder/back and tried the dock that is at water level (just slide off). That one didn't work at all, as dug the tip and faceplanted. That was the whole session. My first visit was for two hours.

So far my plan is to take time off (maybe a week, maybe 2) and make sure i properly stretch before ride) answer to 2nd ? is no, no injuries to speak off

thanks for replying and any other thoughts are appreciated.

da Liks · Addict Joined: 22 Aug 2010 Posts: 594

take a week off, drink lots of water. before you go to the park, drink lots of water too, add some lemon juice.. before you begin, DONT start stretching! this will hurt your muscles too. they have to be warm and thoroughly bled first! start swinging your arms out, rotating the torso. swing the arms in all directions. start real easy! do some bicep-exercises (like you are lifting dumbells). then stretch them a bit. go for a short swim! then go ahead!

drewproses · Criminal Joined: 03 Nov 2008 Posts: 56 City: Tampa

It does take quite a bit of upper body strength. dbismyname is right on as far as exercises I would also add pull-ups. As a beginner I would say 1 hour should be enough for you to wear yourself out. As you become better and build up riding stamina you will be able to ride longer.

sea dawg · Newbie Joined: 21 Aug 2010 Posts: 11

damn, good advice.. thanks again...

hawkster0001 · Soul Rider Joined: 21 Jul 2010 Posts: 441 City: GR

you should also pick up one of those neoprene shoulder braces

da Liks · Addict Joined: 22 Aug 2010 Posts: 594

link to see the braces? my shoulder is epicly bad..

hawkster0001 · Soul Rider Joined: 21 Jul 2010 Posts: 441 City: GR

http://www.return2fitness.net/Supports_and_braces/Shoulder_Supports

da Liks · Addict Joined: 22 Aug 2010 Posts: 594

thanks bud!

STANG KILLA SS · Posted: Sep 05, 2010 2:17 pm Post subject:

I here ya. ever notice cable riders shoulders are massive?

i ride 2-3 days a week. 1 to 1.5 hour sets usually two per day.
plus i go to the gym 4-5 times a week.
im fit.

went to texas ski ranch cable one time and felt the same thing felt like it was just ripping my shoulder to bits the whole time around the park. it was not enjoyable. hurt the next day too. i never went back, cable wasnt for me. plus i felt like the whole time i was just setting up for the corners praying i could make it.

Wakeboarder3780 · Posted: Sep 06, 2010 6:27 pm Post subject:

I do a lot of workouts in the gym. How much time do you have to commit to cross training? If you can hit weights 3 times a week I would suggest a push, pull, legs routine. Shoulders are a very complicated joint. If you are experiencing should problems it's important to make sure you're lifting your entire body equally. If you want a gym suggestion here it is:

All lifts unless specified otherwise are 5x5 (or 4x6 if you need to). This means you do the same weight for 5 sets of 5 reps, or 4 sets of 6 reps. This is a classic body building routine. If you want to gain some muscle this will do it (its just 3 exercises a day!).

DAY 1 – PULL
Deadlifts or Power Cleans
Barbell Rows, Dumbbell Rows, or Wide Grip Chins
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls

DAY 2 – PUSH
Incline or Flat Barbell or Dumbbell Bench Press
Barbell or Dumbbell Shoulder Presses
Tricep Dips or Close Grip Bench Press

DAY 3 – LEGS
Front or Back Squats
Barbell or Dumbbell Stiff Leg Deadlifts
Weighted Crunches or Weighted Hanging Leg Raises (3x12)
Calf Raises (3x12) - only if a seriously lagging bodypart

I've been doing that routine for about 5 months now and it works great. If you don't have time for 3 days a week about an hour each session, I would suggest making sure you get the following in:

squat (you never *ever* leave legs out - you get more testosterone from working out the huge muscles which helps you get more gains overall and nothing else will help you more in wakeboarding than working legs), barbell rows (works your back), bench press (works the pecs), dumbbell shoulder press (not military press), and I would supplement this routine with an exercise called face pulls if you're having shoulder trouble.

Above all else - research proper form on all the lifts before you start. Lift extremely light until you feel less achey and ice and take ibuprofin. Also, you should look into stretching - flexibility is huge. Good luck.

Sources:
http://www.muscletalk.co.uk/Frankie-NYs-Mass-Building-Program-m8817.aspx
http://www.youtube.com/watch?v=40p1qQZTNRw
http://www.youtube.com/watch?v=uaw-Up9Fkcg
http://www.youtube.com/watch?v=KWAZ8zY5Dqk
http://www.youtube.com/watch?v=JPDPIKkRi0U
http://www.weightliftingdiscussion.com/facepull.html
http://stronglifts.com/shoulders-dislocations/

sea dawg · Newbie Joined: 21 Aug 2010 Posts: 11

Wakeboarder3780, thanks for the workouts. Looking forward to using your suggestions(as some others had good advice as well). As a previous swimmer never relied on anything but that. Got a New gym membership, so plan on acting on the cross train regiment soon. Luckily i've been only mildly sore since the other day's event. Should be 100% in a couple days...

Thanks...

Wakeboarder3780 · Posted: Sep 07, 2010 6:10 pm Post subject:

sounds good, pump the weights and the wakeboarding gods will shine upon you. Or rather you'll really be able to take a lot of abuse.

FWIW I'm almost 200 lbs and I'm 5 7. It's from eating right and hitting that above schedule so I can personally vouche for muscle gains Wink