Banjaxed my shoulder, had surgery, did physio. Now what?

Doug Cartel

A while ago I broke my clavicle into several pieces and had to get it fixed with a plate followed by a load of physiotherapy.

I'm still slightly banjaxed, with some weakness and range of motion issues, but I have been discharged form physio and cleared to start doing exercise again. I'm just not sure what I should do.

I'm fairly happy with the way my shoulder has been progressing. The problem is that my general fitness has suffered while I was laid off. I want to start working on that, but I don't want to have to wait until my shoulder is 100% perfect - something which is going to take a while yet.

Can anyone recommend trainers/gyms/whatever in Dublin where I could get help with this? People who have experience getting people back into sports after injury.

Hanley

If it hurts, don't do it - probably the best approach to returning to training

Where's the ROM issue? Overhead?

Has the physio told you anything to do/not to do?

Doug Cartel

Hanley wrote: »

If it hurts, don't do it - probably the best approach to returning to training

Yeah, that's the approach I'm taking at the moment. I used to have the problem of diving back into things too quickly, but this last injury was so much bloody hassle that I think it's caused me to be a bit too meek now. I may need a bit of a kick in the ass.

Where's the ROM issue? Overhead?

External rotation of the shoulder. Especially with my arm out to the front or at the side. (Like right now I would have difficulty doing a Cuban press with no weights in my hand.) Reaching and pushing overhead is fine, though I have some problems with stamina.

Has the physio told you anything to do/not to do?

I have a few exercises I have to do, there isn't anything in particular I've been told not to do. I asked about a load of things, and she just said not to try any max effort lifts for a while. My surgeon has banned me from judo.

Doug Cartel

Also, in case anyone thinks I'm looking for medical advice, I'm not. I'm mainly trying to find out who's doing good sports rehab in Dublin at the moment.

Glowing

hi op, I broke my collar bone a few years ago (i don't envy you, it was really nasty) - I found swimming fantastic when trying to build up strength and range of motion again so if the physio gives you the sign off then i'd recommend you give that a go ...

marathonic

Did the physio come recommended? I know I'd have a little trouble trusting a physio that gave me a generic "you can go back to excercise" without further advice on what to avoid due to your ROM issues.

It might be worthwhile seeking a second opinion - perhaps from a physio that has personal experience in weightlifting (not sure whether one exists in Dublin).

Your phsyio may be good at rehabilitation but have no idea about the mechanics involved in various lifts.

Doug Cartel

Glowing wrote: »

hi op, I broke my collar bone a few years ago (i don't envy you, it was really nasty) - I found swimming fantastic when trying to build up strength and range of motion again so if the physio gives you the sign off then i'd recommend you give that a go ...

Been swimming regularly for a few weeks now.

Doug Cartel

marathonic wrote: »

Did the physio come recommended? I know I'd have a little trouble trusting a physio that gave me a generic "you can go back to excercise" without further advice on what to avoid due to your ROM issues.

It might be worthwhile seeking a second opinion - perhaps from a physio that has personal experience in weightlifting (not sure whether one exists in Dublin).

Your phsyio may be good at rehabilitation but have no idea about the mechanics involved in various lifts.

I was referred to this physio by my orthopaedic surgeon. I'll talk to him about getting someone more sports orientated at my next appointment with him, but I'd like to know my options a bit better before then.

Brian?

Doug Cartel wrote: »

marathonic wrote: »

Did the physio come recommended? I know I'd have a little trouble trusting a physio that gave me a generic "you can go back to excercise" without further advice on what to avoid due to your ROM issues.

It might be worthwhile seeking a second opinion - perhaps from a physio that has personal experience in weightlifting (not sure whether one exists in Dublin).

Your phsyio may be good at rehabilitation but have no idea about the mechanics involved in various lifts.

I was referred to this physio by my orthopaedic surgeon. I'll talk to him about getting someone more sports orientated at my next appointment with him, but I'd like to know my options a bit better before then.

Might be worth giving this place a shout:

http://www.sportssurgeryclinic.com/

Brian?

http://www.sportssurgeryclinic.com/ = $$$$$$$$$$$$$$$$$$$$$$$$$

Not really, Physio is the same price there as anywhere else I've been.

Doug Cartel

briankeating wrote: »

Might be worth giving this place a shout:

http://www.sportssurgeryclinic.com/

http://www.sportssurgeryclinic.com/ = $$$$$$$$$$$$$$$$$$$$$$$$$

Now we get down to it. So I'm not unhappy with my progress so far, but would shelling out on this be worth it? What kind of difference in recovery time could I expect?

Also, I'm really not sure if I should say this, but the guy who put my plate in is one of their surgeons.

Doug Cartel

I guess I didn't make this clear in my first post, but I am happy with the service I got from my surgeon and physiotherapist. My shoulder is on the mend, I've been given directions on what to do about it and it's just going to be a matter of time until it's fixed.

What I am looking for is help with my overall fitness. While I think I could do an OK job tipping away myself, I was wondering if there is anyone out there who could help be get back into things quicker. Someone who can program around the fact that my shoulder still isn't 100% and who can push me, without danger of putting me back in hospital.

discus

Will Heffernan used to do that sort of stuff here. Maybe contact him and see if he can recommend someone who can give you some rehab?

Doug Cartel

Yeah, I've gone to Will before, but I wasn't sure if he was still in Dublin. I'll send him an e-mail.

Burkatron

Steve Weinman in Performance Therapy Ireland (crossfit gym) might be worth giving a shout. He's a qualified Physical Therapist so should be able to programme around your shoulder!

I've never gone to him for injuries though so can't say for 100% how capable he is with rehab!

Doug Cartel

Crossfit?!

No.

Burkatron

Doug Cartel wrote: »

Crossfit?!

No.

You don't have to do Crossfit, he's not going to reprogramme you to join the dreaded cult! :rolleyes: He's a Personal trainer who's well versed in olympic lifting & has a Physical therapy degree, but sure yeah,why would that matter to someone looking for sports rehab?

Hanley

Doug Cartel wrote: »

Crossfit?!

No.

Wow.

Hanley

Burkatron wrote: »

You don't have to do Crossfit, he's not going to reprogramme you to join the dreaded cult! :rolleyes: He's a Personal trainer who's well versed in olympic lifting & has a Physical therapy degree, but sure yeah,why would that matter to someone looking for sports rehab?

This.

Mellor

Burkatron wrote: »

Steve Weinman in Performance Therapy Ireland (crossfit gym) might be worth giving a shout. He's a qualified Physical Therapist so should be able to programme around your shoulder!

I'm not commenting on his experience, knowledge or suitability to program rehab stuff. I'm sure he is more than capable.
But are you sure that's a crossfit affiliate? I thought there was only 3 in dublin

Hanley

Mellor wrote: »

I'm not commenting on his experience, knowledge or suitability to program rehab stuff. I'm sure he is more than capable.
But are you sure that's a crossfit affiliate? I thought there was only 3 in dublin

Crossfit Ireland - Sandyford
Crossfit Dublin - Blackrock
Crossfit North Dublin - Malahide
Crossfit Ronin - Fairview

CF:ND is aka PTI, Stephen’s place. So yes, it is an affiliate.

Mellor

Hanley wrote: »

Crossfit Ireland - Sandyford
Crossfit Dublin - Blackrock
Crossfit North Dublin - Malahide
Crossfit Ronin - Fairview

CF:ND is aka PTI, Stephen’s place. So yes, it is an affiliate.

I was aware of the other 3.
Do you know why it's not listed on the crossfit website as an affiliate. Is it recently opened?

peteclarke

Hanley wrote: »

Crossfit Ireland - Sandyford
Crossfit Dublin - Blackrock
Crossfit North Dublin - Malahide
Crossfit Ronin - Fairview

watch out for Crossfit Dublin Central ( sir john rogerson quay )

daveyc21

I did a lot of Will's rehab stuff with him when I trained out with him in Mary's RFC plus a lot of my own stuff. If you want to pop down to Ironside for a free session I could show you a poor man's version of it. Just pm me if your interested.

Hanley

daveyc21 wrote: »

I did a lot of Will's rehab stuff with him when I trained out with him in Mary's RFC plus a lot of my own stuff. If you want to pop down to Ironside for a free session I could show you a poor man's version of it. Just pm me if your interested.

Whatcha do to your shoulder Dave?

daveyc21

Hanley wrote: »

Whatcha do to your shoulder Dave?

Was coming back from a couple of rugby injuries but it was mainly issues related to scap control and stabilising the shoulder. Will gave me some good stuff and I have picked up some good strengthening and prehab stuff from various osteopaths, physios etc. and we have had good success in Ironside bringing guys back from chronic shoulder problems.

Hanley

daveyc21 wrote: »

Was coming back from a couple of rugby injuries but it was mainly issues related to scap control and stabilising the shoulder. Will gave me some good stuff and I have picked up some good strengthening and prehab stuff from various osteopaths, physios etc. and we have had good success in Ironside bringing guys back from chronic shoulder problems.

Ah right, just wondering. I’d done similar. It’s a nightmare. Do ya think that sort of stuff would benefit the OP seen as it was a collar bone break and not an inherent instability issue? Seems like he’s looking for ways to work around the injury while it’s on the mend rather than just fix it?

Doug Cartel

I've trained with Will before. My scap mobility is OK, but it has dropped a bit since the accident and it's something I'm working on.

I ended up just going with a guy who works in my gym. I'm pretty much doing the stuff my physio gave me with running, split squats and some core work thrown in. Mainly running - which I hate.

Going to give that a few more weeks and see how things progress. I've at least gotten to the stage that when I do my physio exercises, my good side is feels like it's being pushed almost as much as my week one.

Hanley

Doug Cartel wrote: »

I've trained with Will before. My scap mobility is OK, but it has dropped a bit since the accident and it's something I'm working on.

I ended up just going with a guy who works in my gym. I'm pretty much doing the stuff my physio gave me with running, split squats and some core work thrown in. Mainly running - which I hate.

Going to give that a few more weeks and see how things progress. I've at least gotten to the stage that when I do my physio exercises, my good side is feels like it's being pushed almost as much as my week one.

Just on a point of pedantry, you want scap stability and thoracic mobility

daveyc21

Hanley wrote: »

Ah right, just wondering. I’d done similar. It’s a nightmare. Do ya think that sort of stuff would benefit the OP seen as it was a collar bone break and not an inherent instability issue? Seems like he’s looking for ways to work around the injury while it’s on the mend rather than just fix it?

We have found with guys with similar issues building back up some scap control and upper back strength seems to be majorly helpful as these are areas that degenerate quickly with collar bone breakages. rehab and strengthening on these areas would definitely help the op to work around the injury (entirely based on experience of similarly injured guys in Ironside). It is better to treat the disease rather than just the symptoms in any case which is what he is doing with physio etc. I dont want to hijack the thread so best of luck in finding a solution Doug. I know there are a plethora of people on here who can help you with this.

Doug Cartel

daveyc21 wrote: »

We have found with guys with similar issues building back up some scap control and upper back strength seems to be majorly helpful as these are areas that degenerate quickly with collar bone breakages.

LOL, tell me about it. So after I had the plate thing put in, my whole shoulder was perfectly aligned and - I would guess - at 80% bone strength. Problem was that all the muscles had stopped working. Trying to retract my scapulae or shrug my shoulders was particularly weird as you could see that the muscles on my left and right were firing in completely different orders and taking up different shapes.

d'Oracle

Doug Cartel wrote: »

LOL, tell me about it. So after I had the plate thing put in, my whole shoulder was perfectly aligned and - I would guess - at 80% bone strength. Problem was that all the muscles had stopped working. Trying to retract my scapulae or shrug my shoulders was particularly weird as you could see that the muscles on my left and right were firing in completely different orders and taking up different shapes.

That sounds horrible.

Doug Cartel

d'Oracle wrote: »

That sounds horrible.

You want to see my X-rays? The scar is pretty freaky too.

d'Oracle

Would you be freaked out if I said yeah?

Doug Cartel

I've been showing them to pretty much everyone I meet.

The night I broke it:
http://i.imgur.com/azs7I.jpg

About 2 weeks ago:
http://i.imgur.com/gbdfc.jpg

Hanley

Doug Cartel wrote: »

I've been showing them to pretty much everyone I meet.

The night I broke it:
http://i.imgur.com/azs7I.jpg

About 2 weeks ago:
http://i.imgur.com/gbdfc.jpg

Fuuuuuuuuuu....

Ya really did some number on it.

d'Oracle

Doug Cartel wrote: »

I've been showing them to pretty much everyone I meet.

The night I broke it:
http://i.imgur.com/azs7I.jpg

About 2 weeks ago:
http://i.imgur.com/gbdfc.jpg

**** me.
Are you taking fish oil?

Burkatron

Doug Cartel wrote: »

I've been showing them to pretty much everyone I meet.

The night I broke it:
http://i.imgur.com/azs7I.jpg

About 2 weeks ago:
http://i.imgur.com/gbdfc.jpg

Wow, that's nasty!! Is that a Judo injury??

Doug Cartel

Burkatron wrote: »

Wow, that's nasty!! Is that a Judo injury??

Yeah. I took an awkward fall, with a guy who outweighs be by about 30kg coming down on top of me.

Doug Cartel

d'Oracle wrote: »

Are you taking fish oil?

I have a feeling I'm going to look a bit foolish asking this, but would fish-oil actually help?

Burkatron

Doug Cartel wrote: »

I have a feeling I'm going to look a bit foolish asking this, but would fish-oil actually help?

WD40 might be a better option! :P

Fishoil wouldn't hurt anyway,the overall benefits for the rest of your body imo it would be worth taking! Controlling inflammation & easing joint pain is part of their benefit (allegedly) so I'd give it a go!

d'Oracle

Doug Cartel wrote: »

I have a feeling I'm going to look a bit foolish asking this, but would fish-oil actually help?

Nowt.
It was a wee joke.
I can explain, if you like, but I'll do it via PM to prevent thread derailment.

Doug Cartel

d'Oracle wrote: »

Doug Cartel wrote: »

I have a feeling I'm going to look a bit foolish asking this, but would fish-oil actually help?

Nowt.
It was a wee joke.
I can explain, if you like, but I'll do it via PM to prevent thread derailment.

I was 90% sure you were joking, 9% of me thought you could be one of those people who think fish oil can cure any joint problem, and 1% hoping there was some easy, magic bullet cure staring me in the face.

BostonB

.... ignore...

Hanley

BostonB wrote: »

I hope this is not off topic. Is there anywhere that deals with sports injuries and fitness under the one roof or in the one person or a physio attached to the gym, or a trainer attached working with a physio.

Functional training Ireland or Sports Med Ireland.

BostonB

Hanley wrote: »

Functional training Ireland or Sports Med Ireland.

Cheers.

Actually ignore that, I didn't mean to post. I started a new thread instead. I'll check that out . Thanks.

Doug Cartel

So I saw my surgeon on Friday, and was told I was now clear to do whatever training I want.

I was thinking I would give my current program another week, and then switch to a WS4SB program. It would allow me to keep doing the exercises my physio gave me, mixed with some heavy lifts and a bit of variety. Obviously, I'll have to reassess what I consider to be "heavy", and I'll probably need to be re-checked on some of the lifts.

Does this sound reasonable?