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Training through rehab routine advice

  • 30-12-2009 1:40am
    #1
    telemachus
    Closed Accounts Posts: 223 ✭✭


    Some months back I managed to mangle my shoulder rather badly and after a few physio trips it seems i'm going to be spending the next couple of months doing as much light weight rehab work as possible and strictly limited in what else I can do weights wise.

    I've been banned from all pressing and almost everything involving arm movement, even rows/curls/pullups etc and effectively left with deadlifts and squats to work hard at for a few months. I'd like to make the best out of a crap situation and progress as much as I can, but i'm wary of doing something stupid and injuring my back/knee through overtraining just these lifts. Can anyone recommend a good system to follow given my limited choices?


Comments

  • #2
    InTheTrees
    Registered Users, Registered Users 2 Posts: 9,900 ✭✭✭InTheTrees


    I'm in week six of waiting for the pain to subside in my shoulder. It sucks. I hope you're doing okay.

    I posted a thread a few weeks ago "Rehab Shoulder Exercises" and Parsley posted a brilliant youtube video in reply which I've been following. It may or may not be applicable to you but do a search and give it a watch.


  • #3
    telemachus
    Closed Accounts Posts: 223 ✭✭telemachus


    Yeah it's horrible not being able to do anything, I was told there's a possibility my shoulder won't be the same without surgery so it's the not knowing and just doing rehab and hoping that's driving me mad.

    I'm hobbling about today like a cripple after distracting myself with suicide by squats/lunges yesterday!


  • #4
    InTheTrees
    Registered Users, Registered Users 2 Posts: 9,900 ✭✭✭InTheTrees


    You have my sympathy.

    From my research on shoulder injuries it seems like there's "rotator cuff" injuries to the shoulder and then other muscular injuries.

    The rotator cuff is the lining inside the ball joint of the shoulder and if it gets injured its a long uphill recovery, a matter of many months, or surgery which obviously also takes a long time to recover from.

    Then there's the other muscular injuries that can occur to all those supporting muscles, its a really complex ball joint mechanism so there's a myriad of possibilities for injury. Thats what happened to me.

    A couple of weeks without working out and I start to feel unhealthy and flabby and its incredibly difficult to remain disiplined enough that I dont reinjure it.

    I'll say one thing its got me into running in a big way, you still have to protect the shoulder but at least you can get a sort of holistic workout and a good endorphin rush and you'll be keeping fit too.


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