Torn Rotator Cuff

Oisinjm

I tore my rotator cuff two weeks ago. Been to the physio and asked her about what I could do at the gym. I got a pretty vague answer but was told no upper body and I couldnt do squats due to the fact my arm needs to be raised.

Anyone got any ideas for any leg work I could do or generally anything I can do in the mean time as I'll be out of action for a month? All I can do at the moment is the bike.

Cheers

BossArky

bodyweight squats and lunges?

squod

If it's any consolation I've also torn mine in late December. Exercise bike + eurosport on teh tele.

An Citeog

If you've got a dip belt or even a karate belt, you could try belt squats.

TommyKnocker

Oisinjmm wrote: »

I tore my rotator cuff two weeks ago. Been to the physio and asked her about what I could do at the gym. I got a pretty vague answer but was told no upper body and I couldnt do squats due to the fact my arm needs to be raised.

Anyone got any ideas for any leg work I could do or generally anything I can do in the mean time as I'll be out of action for a month? All I can do at the moment is the bike.

Cheers

NOt really qualified to offer any advice on leg exercises. However can I ask how you tore your RC please?

Best regards & Hope it heals soon,

M

Transform

back extensions and almost all core work also - plenty of stretching for the legs as well seeing as most people have terrible flexibility

bubbleking

No upper body work - WTF?????? how does the physio expect you to get better :rolleyes:

start off with resistance bands - internal / external rotation flexion, extension abduction adduction etc. try to aim for 10 -12 reps and it should not be painful - aim to stop the rep just before the point of pain.

edit - they are for the shoulder everyone else has given good advice on leg exercises

smcclaw

Bubbleking has it.

This gives a good summary:
http://www.asmi.org/SportsMed/throwing/thrower10.html
http://www.asmi.org/SportsMed/throwing/thrower10.PDF

Numbers 2, 3 and 5 are probably the key ones to concentrate on. I usually do no. 3 while lying on my side with a very light plate (I still only use a 5 kg plate after a few months of rehab). The main thing is to be able to keep your elbow pressed against your side for the duration of the exercise.

Depending on the severity of the injury you should be able to progress from the thera band to a small weight plate reasonably quickly but bear in mind what Bubbleking said about reps and point of pain.

HTH

d'Oracle

The internet is no substitute for the advice of a physiotherapist.

Neither of you have a clue what state OP's rotor cuff is or how close to recovery it is.
Note that OP has not said if they have been given rehab exercises.

Khannie

d'Oracle wrote: »

The internet is no substitute for the advice of a physiotherapist.

Neither of you have a clue what state OP's rotor cuff is or how close to recovery it is.
Note that OP has not said if they have been given rehab exercises.

Exactly. I don't want to hear any more advice which contradicts what the physio said. Answers to the original question are fine.

bubbleking

Khannie wrote: »

Exactly. I don't want to hear any more advice which contradicts what the physio said. Answers to the original question are fine.

Apologies man forgot not to be giving medical advice

Oisinjm

B-Builder wrote: »

NOt really qualified to offer any advice on leg exercises. However can I ask how you tore your RC please?

Best regards & Hope it heals soon,

M

Done it in a rugby match. I can't particularly remember when it happened cause I played the whole match. Went on the piss after the loss that night so couldnt feel a thing and then when I went to go to bed I was in immense pain. It was probably done in the tackle.

No upper body work - WTF?????? how does the physio expect you to get better

Sorry, I should rephrase. By no upper body work, I meant my usual program, no benching, heavy lifting etc. I have been given exercises to do using resistance bands.

Oisín

nogoodnamesleft

Im just after shoulder surgery (subacromial decompression) for a shoulder impengment only had it last week. A torn rotator cuff is more serious that what I had but I found that anything over shoulder height used cause pain and a grinding sensation in my shoulder :eek: Think it might be a tad optimistic to think that it will heal within a month.