Clicking/clunking/popping shoulders

Hi!

About 3-4 months after I started working out I began noticing clicking/clunking (however you want to describe it) accompanied by moderate in both of my shoulders. I was worried, and I decided to only train legs and back since it didn´t affect my shoulders. I didn´t train chest/shoulders for about 2-3 weeks hoping that the pain and clicking would magically disappear (I didn´t know much about anything back then). Luckily the pain subsided but the clicking remained. Today (about 1 and a half - 2 years later) the clicking still occurs.

When I say clicking I don´t mean the clicking you get by "cracking" your knuckles. The sensation I get in my shoulders is very unpleasant, the best way I can describe it is; first it feels like a tendon gliding over a bone (imagine a deep clunk noise) then it feels like the head of the humerus grinds the anterior part of my shoulder (there is no pain, it just feels like something isn´t right, Im afraid that if I start training chest intensely again I will f#ck up my shoulders).

The movements when the clicking noises occur:
• Internal rotation at 90% abduction
• Bottom of a dumbell press/benchpress
• Sometimes (more often than not) during lateral raises

Im currently doing a rehab program that I´ve made myself using the knowledge that I´ve gathered over the past year.
Rehab Program:
• Subscapularis release using my fingers/trigger point massage ball around 1-2 min each side
• RC external rotation 3x15
• Pectoralis major/minor release same as subscapularis
• Release serratus anterior using a foam roller 1-2 min each side
• Push up plus/scapula push ups 3x15
• Prone y´s and t´s 5x10s of both

I have alot of trigger points in my RC, mainly infraspinatus. I´ve read online (don´t have the source ATM) that trigger points make the muscle weak since trigger points are contracted muscle fibers. Because the muscle fibers (sarcomere) are in a contracted state they can no longer produce force efficiently therefore making the musle weak. Can the trigger points in my infraspinatus be the cause of it being weak or am I way of track? Should I release my RC before strengthing and hope that it will help?

Please share your thoughts and opinions regarding the matter.

Thank you for taking the time reading this post. Have a great day! / Joar

P.S. Feel free to ask any questions if I was unclear or if your just wondering about something

Hi Joar - I am no shoulder expert, and shoulders are probably the most difficult joint to 'treat' for PTs. When you say you felt pain at internal rotation at 90 degrees abduction, you are putting your shoulders into an impingement position (trying to squash the RC tendons between head of humerus and AC joint). I would suggest that you see someone who knows how to train shoulders muscles safely at the gym, and a PT to check that you have a sensible shoulder program (correct positioning for stretching and exercising). And if that doesn't work, see a shoulder expert (orthopedic) to rule out other reasons for shoulder pain (instability, inflammatory conditions etc). As for trigger point theories etc, whatever makes you feel better - do it - and if it hurts, stop it. All the best!