Gym Work for person with torn rotator cuff

CapnMark

Hey folks,

Just got back from my physio who has diagnosed me with a torn supraspinatus. I will be getting an MRI next week to confirm.

He has recommended complete rest for the shoulder and arm for the foreseeable future.

This has meant a complete stop to all sporting activities for the next few months. (Sailing twice a week, Bikram 3 times a week)

Has anyone been in a similar situation in the past? Can you recommend a gym routine that could target all the other muscle groups while isolating the shoulder area from any form of stress?

I currently weigh 95kg, 183cm, with a reasonable level of fitness.

I would like to build some bulk in my lower body as well as maintaining core strength.

Thanks all

Wailin

That's a nasty injury man. How did you tear it? Sorry but I have no input regarding training methods to omit the shoulder, I'm pretty novice. Just wondering how you damaged it.

Good luck with recovery, hopefully you'll get it back to full strength at some stage.

siochain

For proper leg strength work your limited as squats and dead lift could aggravate the shoulder problem. You could do machine based stuff or work out a free weights program with your Physio.

But to be honest your shoulder is a complex joint and if Physio says complete rest take the advise.

Even take care with the bikram while rehabbing my shoulder surgery I had to go easy on bow pulling pose.

abceire

Just to say, I had done similar, rested for a while and then did exercises to strengthen the muscles around it. I still do them now about a yr on. I can play squash as much as 6 hrs a week and my arm is fine no pains.
Just to say, there is hope.

CapnMark

Thank Siochain. I was hoping to go to the gym as I cant do Bikram with the shoulder as it is. If I cant squat or Deadlift then I suppose my options are fairly limited. I despise running in all its forms but I think it might be an option at this stage.

I pulled it while sailing, over extended my arm above my head when pulling a rope and felt a slight pop. Seemed to be fine until about an hour later and hasn't calmed down since.

CapnMark

abceire wrote: »

Just to say, I had done similar, rested for a while and then did exercises to strengthen the muscles around it. I still do them now about a yr on. I can play squash as much as 6 hrs a week and my arm is fine no pains.
Just to say, there is hope.

Good to hear a success story!

Sailing (especially the type I do) puts massive stress on the hands, arm and shoulders so I'm pretty concerned about the recovery process and existing strength. Surgery may be an option but hopefully it wont come to that. I really need full strength back in it.

How long did you rest it up for?

abceire

Can't remember exactly 2 months maybe.
My gym owner and pal you are both personal trainers were very helpful, avoid bench press with a bar, how to do dumb bell chest press in a easier on shoulder type way, stretches for shoulders and 4 exercises to strengthen shoulder around the ro cuff. I thought it came back this week and was worried, but it's just my wrist I tweaked.
Good luck.

calfmuscle

CapnMark wrote: »

Thank Siochain. I was hoping to go to the gym as I cant do Bikram with the shoulder as it is. If I cant squat or Deadlift then I suppose my options are fairly limited. I despise running in all its forms but I think it might be an option at this stage.

I pulled it while sailing, over extended my arm above my head when pulling a rope and felt a slight pop. Seemed to be fine until about an hour later and hasn't calmed down since.

Hate to tell you this but no running. Your shoulder joint is now unstable. The swinging motion of your arms will put pressure on the cuff tendon.

I tore mine playing rugby 8 months ago and had to take 6 weeks off everything. Then do a staged rehab program.
The cuff is now fine but I also tore the cartilage and now have daily grinding and pain in the joint.

abceire

Stationary bike?

CapnMark

Lol best news Ive had all day, as i said I hate running

Booked in for an MRI next weekend so will be interesting to see the results.

I'm just worried that my tendency towards gluttony and being a lazy bastard will get the better of me in the meantime. I enjoy Bikram and love sailing so it never seemed too much like a chore but finding something interesting to do for the next few weeks could be difficult.

calfmuscle wrote: »

Hate to tell you this but no running. Your shoulder joint is now unstable. The swinging motion of your arms will put pressure on the cuff tendon.

I tore mine playing rugby 8 months ago and had to take 6 weeks off everything. Then do a staged rehab program.
The cuff is now fine but I also tore the cartilage and now have daily grinding and pain in the joint.

CapnMark

abceire wrote: »

Stationary bike?

Mmm maybe, but wouldn't join the gym just for a stationary bike. I may see if there are any spin classes locally that do drop in rates.

abceire

Or them exercise bikes you can sit back on, don't look fun, but no shoulder use at all.