How to Tell the Difference Between Normal Discomfort and Something You Shouldn’t Ignore

Probably Normal

• General soreness after hard grip fighting

• Mild muscle fatigue

• Temporary stiffness after training

Red Flags 🚩

• Pain reaching overhead

• Pain posting on the arm/putting weight on arm

• Clicking or popping with pain

• Loss of strength/feelings of weakness

• Pain affecting sleeping or sleep quality

• Feeling unstable during training

• Numbness/tingling

SIMPLE Self-Assessments

In these assessments, it’s always important to compare one side versus the other as well as get a good idea of pain or discomfort while moving

Wall Reach Test

Can both arms reach overhead equally without arching your back?

Does one side feel different than the other?

Do you feel pain or pinching at any part of the range of motion?

Push-Up Test

10 controlled push-ups.

Are you able to complete the set?

Do you experience any pain or discomfort?

Compensations:

• shoulder shrugging

• elbow flare

• instability

Posting Simulation

Bear crawl position - shift weight side to side.

• Do you trust the arm?

• Does it feel shaky or painful?

• Does it feel equal weight bearing both sides

You May Benefit From PT If…

• If you had a hard time with these exercises

• If you had any of the red flags from earlier

If this sounds like you, we’re here to help. Schedule a FREE 20-Min Discovery Call to chat & see if we are a good fit!