Exercising With A Shoulder Injury

soshotout

OK, I am in my third week here at MFP. My first week was awesome and I was able to work out 5x that week. However, I irritated an old rotator cuff injury and had to start taking it easy. It seems like every single cardio workout involves moving the shoulder and for me that equals pain and lots of it.

I don't really live somewhere that walking every day, like I used to, is an option. (right on the main highway - too dangerous) and I don't want to get out of the habit of keeping up with my workouts. I already feel like I am having to start all over fitness-wise.

Does anyone have any suggestions on how to continue to get a good workout ( I was doing TurboJam) without injuring my shoulder even more? And does anyone else have experience with shoulder injuries? Does this ever go away? My initial injury to my shoulder was over a year and a half ago.

ChantalGG

Running, walking... Do what you were doing but without making the movement on your shoulder.

woja9640

Exactly what the person before said. I have a current shoulder injury. Try not to do more than normal with it... but lessen any weight you have to carry on that side.

After a couple of weeks slowly add in very low impact upper body work and make sure the weights you use, if any are low weight. Also, try doing Pilates and stretching on the upper body.

In the mean time, do your cardio, abs, and weight work for lower body.

Try not to put too much pressure on your shoulder. Get some Icy Hot neck and shoulder pads..... they are wonderful. And get some Alieve pain med. I found the reg Aspirin and Ibuprofen never worked for me.

Good Luck.

abellante_0205

biking. i dont think it'll affect ur shoulder unless ure using a bike that u have to hunch over on.

BeachGurl815

How about a DVD like Leslie Sansone's Walk Away The Pounds. You could do it right in your living room.

dominioniwoman

I have a similar injury and time to time it gets tender. I usually go at a slower pace during cardio and keep my arm folded against my chest to stabilze the shoulder. Everyone else's comments are good to just focus on the lower body muscles which are the larger ones and will help keep your metabolism going

GCPgirl

I just had shoulder surgery in December for a labral tear. Most of my exercises were below my waist (biking walking, leg exercises). Take it easy on the shoulder but don't baby it because you don't want to lose mobility. I found that light weights or a tension band helped strengthen it. But the only over the shouder arm exercises I did were slow gentle stretches. I also just ended my Physical Therapy at the begining of May. Don't do any sudden or fast arm movements.
Good Luck and be careful!

poedunk65

I have the same issue and love to swim, which totally aggravates my sholder. I went the my sports medicince guy and got a shot of cortisone and some "mobic?", and NSAID and now am back to being able to bench press and swim.

Try that?

soshotout

Thanks.

Yeah, that is pretty much what I've been doing - working more lower body instead of upper body. More pilates, calisthenics, etc instead of upper body. I will look into the Walk Away The Pounds DVD. I really do miss walking every day. I lost so much weight when I was able to.

I've had a couple people mention Aleve instead of Ibuprofen since the Ibup. doesn't work well for this pain at all.

Thanks again for the replies!

44isthenew29

When I suffered a mild rotator cuff injury several years ago, I went to see a physiotherapist who specialized in sports injuries. I remember him encouraging me to ice it frequently and to not do movements that aggravated it (military press etc). Eventually it healed on it's own - I had to modify my routine somewhat in the meantime. .

nanc94

i have shoulder impingement that comes and goes especially when im doing certain shoulder excercises....when it starts to irritate me i lay off certain excercises and take NSAIDS for a wk or 2 .... then gradually work up or do different excercises