I think my body is telling me it is time for a deload week. So I’m going to spend the week working on some minor injuries.
My right shoulder and upper arm are sore, and there is some clicking in the joint at certain ROMs (particularly raising my hand overhead).
Subscapularis:
Think I injured/irritated this the way I sleep: on my stomach with one arm pinned up under my pillow. I have started to improve my sleep posture, but it is definitely affecting quality of sleep. Also, bad posture when sitting at a computer for long periods: dropped forward and reaching for the mouse.
This has been compounded by tight pecs and lats, and a general lack of SMR lately.
From the tests I can find online, lateral rotation seems to be short of ROM and somewhat painful. Abduction seems fine though.
Prescription:
Foam rolling and baseball work, with internal and external rotation
Cuban Press
L-Lateral Raises
Banded external rotations
Face Pulls
Band Pull-aparts
4-way shoulder mob
NB: found this sweet Robertson SMR Handbook:
http://www.robertsontrainingsystems....SMR-manual.pdf
My right knee (acl repair) is also bothering me again. Mostly the patella tendon/under the kneecap again, but also I think from the lack of meniscus. Need to get back to full SMR routines on the leg, and will be adding in some additional band flossing in the hip and patella. Will throw in some unilateral leg work as well.