Shoulder Rehab

Canelek · Post by **Canelek** » May 1, 2006, 4:51 am

So I fucked my shoulder up good n' proper(impingement/rotator cuff tear). I am going to physical therapy twice a week, etc... Any tips as far as transitioning back to aggressive sports, such as racquetball? I am supposed to start back with golf in a couple months, but I am itching to just be healed, this sucks...

Nick · Post by **Nick** » May 1, 2006, 8:08 am

Continue the Wine and vicadin medication

Morgrym · Post by **Morgrym** » May 1, 2006, 8:23 am

light weight...very light weight. Seriously, light weight.

Rotator can be worked by FIRST having NO weight in your hand. Keep your elbow next to your side, hand in a fist and in front of you. Your arm should be in a 90 degree angle or L shape. Slowly move your hand away from your body while keeping your elbow locked next to your side. This should bring about some nice pain. Don't overwork the area. A set of 12 reps 3 times every other hour should do to begin with. As the pain subsides, start to add weight to your hand. Enough to bring about the initial pain is all you need, any more and you may cause damage. Once you have that rotation mastered, extend your arm and begin doing arm raises. Both straight in front of you and extended to your side.

To judge how well you are progressing in your recovery, do the L shape exercise and have a friend put enough pressure on your hand to prevent you from moving it. When you have no more pain, you are healed. It's a long, long process. Stay away from hydro cort shots. They do help, but it's a bandaid to your pain and will have you causing injuries you don't realize until it's time for another.

Your shoulder will never be the same as it was so just accept that now. Expect up to a year for a full recovery. Been ducking surgery myself for many years simply because I don't want to deal with the rehab.

Kilmoll the Sexy · Post by **Kilmoll the Sexy** » May 1, 2006, 9:02 am

Let me tell you that after having issues with both rotator cuffs over the last few years that it is going to be an issue for you from now on. Once you get it back to not causing issues, you had better make sure you really stretch things out good and slow before you think about doing anything physical again. It definitely took me well over a year on each shoulder to get back to doing things pain free.

Golf is actually what has popped both of them.....so make sure you be cautious about going out that soon after having surgery. And I would have to suggest masturbation 3 times a day as therapy.

Draaxx · Post by **Draaxx** » May 1, 2006, 2:38 pm

I was body surfing and injured both of my shoulders the same way and after about 8-10 months of it not getting any better I went to some physical therapy. I learned some techniques that were mentioned above and they did help but they're also right when they said that your shoulder will never be the same again =( You just need to be careful, I still cant sleep the way I used to because it hurts my shoulder too much. Although I must say about 2 years later im nearly as good as new. I stay away from things that stress it but I work out 4-6 times a week and have very few problems.

Truant · Post by **Truant** » May 1, 2006, 3:53 pm

chop the fucker off and get a robotic replacement.

Tyek · Post by **Tyek** » May 1, 2006, 7:15 pm

I had 2 shoulder operations due to an impingement and a splintered shoulder blade, I worked out hard before rehab, even with the pain and was able to golf in 5 weeks. If you were in decent shape before you should bounce back quickly. Just do what the therapist says you can. Work out on your own at home as well and try not to overdue things.

Unfortunately I don't listen to those things and I am in my 15th week of rehab on my knee. I was so far ahead of schedule I overdid things, sprained my MCL and now I am back on crutches and hoping I didn't damage any of my newly replanted cartilage or ruin the ostiotomy I had on my leg. I still am way ahead of shedule, they say it takes a year to recover from the 2 surgeries, but I scaled way back. Looking back I wish I had just followed the instructions. I know you are getting ansy, I know it sucks, but think about what you are doing. I spent 12 freaking weeks on crutches or a wheelchair and now I am back on for 2 more weeks because I did not listen. The raquetball and golf will be there when you are ready.

Good luck with the shoulder, it is a fairly painful surgery and the recovery is not easy. I was still feeling pops in the shoulder for a year or two, but once you recover you will be good as new.

Sorry for rambling, but I am frustrated with my injury as well and your question made me want to warn you not to rush things like I did. Where do you live? maybe in 7-8 months when I am better we can have the gimpy golf championship!