WOD Doc: The Burpee & Shoulder / Forearm Pain

Episode 36: here, we see the all-too-common: elbow winging during the push-up portion of the burpee. This causes increased tensile loading of the forearm flexors as well as causes the shoulder to protract, or “shoulder dump”, which can also lead to injury.

Dr. Tim uses the edge of a box to grind out the trigger points. I recommend this, but if you do not have access to a barbell, or a box, use a flat surface and a trigger point ball.

Episode 37: above, we saw how to relieve forearm flexor tension. This is only part of the puzzle. In order to protect your shoulder, turn on your posterior cuff by tucking your elbow back towards your side. This also spares your forearm flexors.