Need Advice After Shoulder Injury

[TheronB]

I was just at the end of my cycle when I had a motorcycle accident and sprained my shoulder. The same place where a separation occurs, but no tearing. The doc says to go easy for a month. I have just done legs and arms the last couple of days. Which chest, shoulder and back exercises would most likely be okay assuming I go light and proceed carefully. I've dropped down to a cruise dose of 200mg test cyp a week, and I'm hoping the injury won't affect my gains too much.

Thanks

 

[TheronB]

No one chimed in, so I'll give an update. Most of my lifts were fine as long as I took it semi-easy except flat and incline chest work. I just used the barbell or 10kg dumbells for some rehab work. If I went any heavier, there would be a bad kind of pain I know I should avoid now. After a couple of weeks, it was feeling better. Then I decided to take the family to Disney and carried a heavy mountaineering backpack around with all the family's stuff. Unfortunately it took me back to where I started.
Since I'm on TRT and can basically do whatever I want, I've decided to go back on 600mg/week test and just work my legs and do tons of cardio for a month or so on a low calorie keto diet. Then when my shoulder is feeling good, I'm going to try combining deca, test, dbol and tren for the first time and see if I can finally reach my goal of 100kg/10%bf.

 

[mghoward74]

R.I.C.E.

rest
ice
compress
elevate

If the problem lies in your rotator cuff, find the proper stretches to set it back in its normal spot.

I have had shoulder my cut on, and was thinking about getting the other one done too. When I found the rotator cuff stretches, I literally found a pot of gold at the end of the rainbow.

I can finally lift my arm up past my elbow area

 

[greenddog1]

I've had shoulder surgery on both for rotator cuff tears and a surgery for a labral tear of the on my right shoulder. Is your doc an ortho? Try the rotator cuff exercises for about six weeks and go from there. If you're still having a problem see an ortho doc and request an MRI. Sometimes, after a shoulder separation without tendon damage, you experience movement and grinding, popping from the socket. Sometimes this goes away, most times it doesn't. I've learned to work out in spite of the noise, although others nearby may not find it appealing.

 

[b0b0man]

Brotato. Shoulders are simple to rehab effectively. I said simple, not easy. DI the towel exercises religiously. I mean many sets every chance you get. Take the stretch to the point of a little pain and hold it. BTw. When rehabbing I find it helps to go through same motion with the other arm/leg. So stretch and hold the injured shoulder and switch up and stretch the other. This will help strengthen the injured shoulder as you have to use it to pull/stretch the other one

Ice.

Broom exercises

Ice


Towel exercises

Ice.

I've blown up both my shoulders and never had a single day of physical therapy. My surgeon showed me the movements and I did that shit religiously. Been four years since my second labrum/Rotator surgery... And Yeah My orthopod Was Top notch. But neither of my shoulders hurt... ever. Have 100% rom.

You just have to work Em and ice Em many times daily. You'll be fine

 

[b0b0man]

My reply was based on the assumption that you had the convective tissue repaired and the rotator being cleaned out. If it's a connective tissue problem.. it's best to go ahead and have it surgically repaired.

Good luck. If you do go for it. Prepare yourself for a shirt first week post op

 

[LSUTigers71]

You have to love some good ol ice... cheap too!

 

[b0b0man]

You have to love some good ol ice... cheap too!

He'll ya bro. After my surgeries were finished and I was cleared to train again.. (but still quite sore ) I used to come home with two ten pound bags ice for each shoulder. Prop arms up with some pillows... my wife would put towels all around. . And I would pass out like that. I guess the point of my posts were. If you get the connective tissue dealt with and rehab your assistance off.. your shoulder can actually be stronger than they were before the I injury.

I know it sucks. Just don't skimp on the rehab. Good luck bud

 

[TheronB]

Thanks guys.

Been doing the towel stretches and icing at least twice a day. I have recovered enough to start doing knee push-ups, but I can only get up to the low teens before it starts to feel shady. I started Deca this week, so I'm hoping that speeds up the recovery a bit as well.

 

[b0b0man]

[QU,OTE=" Thero more nB, p iceost: 1128542, member: 66682"]Thanks guys.

Been doing the towel stretches and icing at least twice a day. I have recovered enough to start doing knee push-ups, but I can only get up to the low teens before it starts to feel shady. I started Deca this week, so I'm hoping that speeds up the recovery a bit as well.[/QUOTE]
Keep it up bro. The amount of exercises might be enough, idk. I was doing towels around 8 to 10 times per day plus brooms.

I know it's slow going. Just don't stop... keep trying to get ROM back to 100%. It WILL get better, I promise. Oh yeah

ICE, ICE Then more ICE!

I would warn against too much resistance training until ROM is back to normal and all towel positions are pain free.

b0b0

 

[TheronB]

OK, I'll stick to the resistance exercises that are completely pain free and give it a couple more weeks before I push it again. My ROM is actually better than before now, but the stretching still causes pain with a few specific movements in a few specific spots.

 

[b0b0man]

Sounds better bud. You only get a chance to rehab once. Good luck

 

[tileguy123]

I've had shoulder surgery on both for rotator cuff tears and a surgery for a labral tear of the on my right shoulder. Is your doc an ortho? Try the rotator cuff exercises for about six weeks and go from there. If you're still having a problem see an ortho doc and request an MRI. Sometimes, after a shoulder separation without tendon damage, you experience movement and grinding, popping from the socket. Sometimes this goes away, most times it doesn't. I've learned to work out in spite of the noise, although others nearby may not find it appealing.

ive had the same surgery.. rotator and labrum tear.. the labrum sucks..

 

[greenddog1]

IMO, if you have had a rotator or labral tear surgery you will never have the ROM that you had before. You will be able to do all the lifts and movements you had, but with less ROM.

 

[flenser]

IMO, if you have had a rotator or labral tear surgery you will never have the ROM that you had before. You will be able to do all the lifts and movements you had, but with less ROM.

That's been my experience with labrum surgery so far. I think I'm completely healed, but there are shoulder positions that feel very wrong, and attempts to go past the wrong feeling are painful. The doc said it would go away in a few months, but if anything it is more pronounced after things have healed than before.

 

[p-lethal]

my delt/pec tie in has never felt the same since my labrum repair. my ROM is surprisingly good but i definetly have a few exercises i am forced to avoid