01/19/2026
It felt like a pretty good opportunity to repost this for my fellow gymgoers / athletes as I also am experiencing an injury from last Tuesday. While I was deadlifting I felt a deep sharp jolt in the back of my shoulder to the top of my tricep, scary right?! I thought there was potential that I had even torn my lat (think it is safe to say it was just a strain at this point).
If I had to build onto this checklist:
First things first is emphasizing the do NOT panic. You would be surprised how quickly you can start to feel better and find ways to modify to work around it.
Show yourself some grace. It is easy to think about all the things you did wrong. Even if you did everything right - sometimes s*** just happens! This would have been when I would have least expected it myself. It was on a very light day on a warmup set.
Lastly…reset and refocus! Modifying or changing exercises that feel tolerable is 🔑 and allows you to keep focus on the positives. Sometimes it just means placing more focus on other muscle groups or movements for the time being. Complete rest or withdrawal is NOT the answer!
If anyone is curious - today I personally went back to doing full ROM pull-ups (prior session was partial reps) 🙂 the only thing that is left is to return to increasing the weight back to what I am used to lifting.
Need help navigating what this means for you? Let’s have a chat!
