Stop Shoulder Pain Killing Your 12 Week Body Transformation

Like many others you’re probably contemplating or actually have joined a body blitz program or 12 week body transformation challenge to get your body looking good for summer. However, a significant number of participants in my experience will end up with a niggling shoulder injury at some stage during their program.

So before you start, listen to these tips about how to safe guard your shoulders so that you can get the long term benefits of these great programs. (Sorry about the variable volume levels – was a bit windy)

00:30 – Your shoulders are susceptible to overload
01:05 – Muscles, bones and tendons respond differently to load
01:25 – Your rotator cuff tendons are potentially at risk
01:40 – Use the concept of your 24 hr response to stay safe
02:05 – Post workout recovery tips
02:45 – Do the minimum effort to get the maximum result
03:20 – Act fast when a shoulder niggle starts
03:48 – Get the summary

Got a Niggle?

SuperFastShoulders Can Keep You Going!

Hi, Luke Van Every here with another episode of Shoulder Physiotherapy News.

Listen, if you’re like probably 10,000 or so people right now, you’re thinking about entering into a body blitz, a boot camp or a 12-week challenge to get your body right for summer.

What I wanted to do is give you a few tips on how to safeguard your shoulders so that your shoulders don’t stop you from completing a program like that. I think they’re a fantastic program for you to enter into, but a real disappointment if you can’t complete it because of shoulder pain. What I do know is that shoulder pain is a big contributing factor to stopping people from completing programs. It’s usually within these first couple of months that people start to get a niggle that eventually turns into a nightmare.

There’s a few things that you want to understand.

From a shoulder perspective, you want to have flexibility, you want to have shoulder strength, and you also want to have the ability to recover quickly during these programs. The only trouble with the shoulder is that it’s made up of multiple tissues, like the rest of the body, and they respond differently to loading.

Muscles tend to respond quickly. Tendons tend to respond more slowly. The shoulder is made up of a fairly large group of tendons called the Rotator Cuff. They potentially can become a source of pain as you increase load, as you increase the frequency of your workout, so you’ve got to be very careful.

One way to double check that you are doing things correctly is by checking your 24-hour response. If you do one thing today, you need to double check your response tomorrow or 48 hours later. Usually within 24 hours, you’re going to get some response to the loading. It’s a great idea to check that the following day, make sure that you’re loading your shoulders correctly. If you are, if you’re in the correct window for loading for your body, then you should get a nice, favorable response. You shouldn’t pull up sore, and stiff around the shoulder.

If you do, you need to take some relative rest; you might gently take that next session a little bit lighter. What you would do is pay attention to your movement, so your flexibility. If you’re a little bit stiff, you would gently stretch. If you felt that your muscles were certainly weak, then you might gently focus on some of those key areas around the right rotator cuff muscles to make sure that you keep those performing well.


The whole point of these 12-week programs is to get you started off on the right foot, and to get you moving into a better life. You want to do that, you want to get the most out of a program like the 12-week challenge. If you take a few of these tips onboard, potentially you’re going to be able to do that.

The next thing is to make sure that you’re doing things at a minimum level. You only really need to do the minimum amount to get the effect that you want, so really look for that. Don’t go overboard. Make sure that you’re gradually progressing, and that you’re doing just enough to keep you moving in the direction that you want to. You don’t have to go all Gung-Ho. you might find that just this small amount of the program gets you the response that you want, a response in terms of increased strength, increased cardiovascular fitness, and increased flexibility.

Just take things easy, and take things gradually, work into the program. Check your 24-hour response. Realize that muscles and tendons respond differently. If that niggle starts, you need to pay attention and jump all over it, and look for help. You could go to a website like, and get some help in terms of how to go about fixing that problem as fast as you can so that you can stay in your program, and get the benefits of something like a 12-week challenge for the rest of your life if you can.

This could be the start of something big, so I’d hate for a shoulder injury to impact on that. I hope these tips helped you. Just in summary again, check your 24-hour response, take things gradually, and only do the minimum amount that you need. You don’t need to bust a gut. Do the minimum amount to get the maximum effect that you want.

I hope you enjoyed these tips. My name is Luke, I’m the Shoulder Guy, and I’ll see you again on another episode of Shoulder Physiotherapy News. Bye for now.

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