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While weight training about 3 weeks ago I was doing some upright rows and there was a loud POP! That came from the deltoid area of my arm. There was pain with the noise. Somehow I kept from dropping the weights on myself. The next day it was a little sore but not bad. I've taken it really easy but it seems like the pain comes and goes. One day it will be sore the next day nothing. :shrug:

What the heck did I do, and how long will this take to heal?

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Can you feel any knots?

My guess is one of two things, your shoulder blade popped out and back in place or you have some level of strain/pull/tear in you muscle. If you are fine some days, I doubt if it is a tear. The rest should heal on there own just give it more time.
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No knots or swelling.
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That's good. Rest a little more and ease back into lifting with light weights.
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My shoulders pop every time I do upright rows. In fact, almost every joint in my body pops. I sound like a bowl of Rice Krispies when I walk.

As long as you don't get any soreness beyond the initial 5 seconds after the pop, it should be alright.
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