Anyone any tips on shoulder recovery?

joker77

Hey

I've an ongoing problem with my left shoulder that has meant I've had to give up doing the Bench for the time being. I've been to the physio who has given me some rehab exercises to do - while I was there I mentioned to him about some exercises in this article, but he said that they were more strengthening exercises, not rehab ones, and could be putting a bit too much stress on the joint if there is a tear.

I'm looking for any tips from anyone who's had shoulder / rotator cuff problems - what form of rehab worked for you?

Thanks in advance

amazingemmet

I've had extensive sh1t wrong with my shoulders, if you can tell me exactly whats wrong with it I can advise.

joker77

amazingemmet wrote: »

I've had extensive sh1t wrong with my shoulders, if you can tell me exactly whats wrong with it I can advise.

cheers emmet, I'll try and explain although I'll probably fail! The physio did a load of tests and got some unexpected results - certain things should have been causing pain but weren't and vice versa. He said it would be unlikely for someone of my age to have 2 tears, but couldn't rule it out because he couldn't pin down exactly what was wrong from the tests.

I've had recurring problems, but it flared up badly when I started trying to up my bench. The last couple of times I tried to bench heavy (heavy for me that is), on the way up my left elbow came in toward my side, but I still pushed through it. I did this a couple of times, but as my form went to sh*t, so did what I was able to lift. Then I just had to stop.

I get pain putting on a jacket, if I try to put it on with a normal range of motion. It's an impingement type pain, as in you get an area in the range of motion where the pain is, but it goes once you come out the other side if you know what I mean... I get pain trying to bench. I've even had to stop doing parallel bar dips because the shoulder feels weakened.

Apologies, I know these are probably not good ways to explain what's wrong, the physio mentioned the muscle names in the shoulder joint but I can't remember exactly which 2 he said were the problem. I'm up there again with him next Thurs, so I'll try to take notes

amazingemmet

Sounds like exactly what I have at the moment. You basically need to work on scapular retraction, horizontal rowing and rotational internal rotation. Google for appropriate exercises. Start light and aim to have sets lasting about 50-60 secs with this kind of work with a slow controlled tempo.

joker77

Thanks, will do. I'll post up anything decent on them if I find it

BossArky

Definetly stop any pressing movements for at least a month.

Use the time to concentrate on squat and deadlift instead, with each session finishing with 15 to 20 mins of the rotator cuff exercises.

I found the facepulls with scap retraction (which Hanley recommended) to be good for the upper back.

amazingemmet

Oh one nice one actually is curl grip deadlift, just be careful to really flex your tri's hard at the start of the movement

joker77

I've stopped doing Bench alright, but I'm still doing the regular overhead Press. I'm doing this with an empty bar, with high reps. Think I should cut this too?

BossArky

I would say yes, stop the overhead pressing. I find this the worst for neck or shoulder pain.

Take my advice with a pinch of salt though. I'm not a shoulder expert or doctor.

Reyman

Here's a very good Shoulder rotator routine from Eric Cressey.

Start off very light!

easyontheeye

this guy had a similar problem, shoulder injuries seems to be more common these days.

http://www.boards.ie/vbulletin/showthread.php?t=2055337704&highlight=rotator

joker77

Was at the physio again last night, to see how the shoulder is progressing. It's been 3 weeks since I was up there, for the first week I was doing well - i.e. doing my exercises 2/3 times a day, but I kind of dropped off after that.

It's a little better from the tests he was doing. The main area of pain is in the supraspinatus, but also the infraspinatus muscles are quite tender to the touch. For this the physio used a technique called dry needling - he put a needle into the area of pain if the infraspinatus muscle, which caused it to twitch involuntairly. The theory behind this is that the muscle is contracted and sore, and the needle causes it to twitch, after which the muscle loosens out. He'd warned me that it could be sore for a couple of days after, a kind of dull ache, but it's fine now.

I'm up with him again in 2 weeks, but he wants a week of me doing the exercises at least 3 times a day before that, and lay off anything that's causing it pain.