Need help with weights for Bankart Tear...

StephanieRDMS

A couple years ago I was involved in an accident, and the impact dislocated my shoulder and tore my labrum.

I've seen an Ortho and already completed PT...no surgery.

I've recently become a member of Planet Fitness, and they have free weights as well as machines.

I'd like to get these school bus driver arms (aka batwings) smaller - but I'm not sure which weights and such to start with, clearly I know most of you guys aren't physicians, much less Orthos...but can anyone give me suggestions on what to start out with? I don't want to work my shoulder. I was thinking free weights doing bicep curls - but also know I need to do triceps.

In PT I did bicep curls with small free weights, and it seemed to strengthen my core, and well, I put my shoulders back so I wouldn't pull. That seemed to do well - but what else should I do that won't re-injure or further injure my shoulder?

gwild0r

bump.. i'm interested in the answer too..

MJ7910

WIsh i knew the answer to help you out! hopefully someone jumps on here who does

trekkietaz

I have been using the fitness machines instead of the free weights and it is working

GW1970

Tricep extensions and press ups should do it!:happy:

Keran24

See if you can go back to physical therapy for a few sessions. They can help you figure out the best way to tone and strengthen your arms with less risk of injury. They are trained for this and we are not. With your history you need a professional to help you get started.

StephanieRDMS

See if you can go back to physical therapy for a few sessions. They can help you figure out the best way to tone and strengthen your arms with less risk of injury. They are trained for this and we are not. With your history you need a professional to help you get started.

I know you guys aren't physicians or physical therapists...I just wanted some insight and suggestions. But I think I may go back to them and see what they suggest.

MrsLVF

A couple years ago I was involved in an accident, and the impact dislocated my shoulder and tore my labrum.

I've seen an Ortho and already completed PT...no surgery.

I've recently become a member of Planet Fitness, and they have free weights as well as machines.

I'd like to get these school bus driver arms (aka batwings) smaller - but I'm not sure which weights and such to start with, clearly I know most of you guys aren't physicians, much less Orthos...but can anyone give me suggestions on what to start out with? I don't want to work my shoulder. I was thinking free weights doing bicep curls - but also know I need to do triceps.

In PT I did bicep curls with small free weights, and it seemed to strengthen my core, and well, I put my shoulders back so I wouldn't pull. That seemed to do well - but what else should I do that won't re-injure or further injure my shoulder?

I call them the "lunch ladies". Skull crushers is my favorite exercise for the triceps.

TinaDay1114

I agree w/Keran -- a PT can give you some workout stuff to do, and they usually even have cheat sheets that you can take home with you and use at the gym to remember what to do.

I also agree w/trekkietaz -- using the machine on a lower weight will give you a lot more control / stability in your shoulder as you're doing the moves, more than free weights. Maybe start with those...?

Also, does your gym have a trainer type person who can give you an hour consult and give you some safe stuff to do? My gym is a rec center, so they have folks who cost less than 1-on-1 personal trainers, but are there to help...

LilRedRooster

Sorry, I have no advice, but those "school bus driver" arms are called "Oprah's" in my friend circles, haha.

Good luck!

GW1970

Sorry, I have no advice, but those "school bus driver" arms are called "Oprah's" in my friend circles, haha.

Good luck!

"BINGO" wings in the UK

jenj1313

You could always make a one time follow up with your physical therapist to go over this more specifically, but...

As a PT, this is what I'd advise my patients:

Biceps curls are fine as long as they're not painful
Triceps: rope pull downs or triceps kick backs (bent over a bench)
Rows: low rows are fine to any angle unless painful (stop before pain); high rows are fine, but don't hyper extend your arms past your body
Bench press: I have my patients do this on the FLOOR with dumbbells - NOT on a bench, and NOT with the machine.
Forward Flies: ok, but you need to set the overhead cams to limit your motion so your arm stays about 20 degrees forward of a line that goes through your body from shoulder to shoulder.
Reverse Flies: GREAT, but don't hyperextend past your body
Deltoid Flies / Lateral Raises: fine, but only raise to 80 degrees. DO NOT lift above 90 degrees.
Shoulder press: probably better to do incline vs straight military press
Lat pull downs: use a wide grip, and don't let the bar pull you up off the seat -- keep a slight bend in your elbows at the top of the motion so that you're not letting the weight yank your shoulder.
Pull ups: I'd suggest the assisted pull up machine, using the same strategy as the lat pull downs. Narrow grip in front are fine too.
Dips: don't do them.

AVOID -- any exercise that requires you to bring your arm out to the side and rotate the back behind you.
AVOID -- exercises that require you to hyperextend your shoulder at a 90 deg angle or above
AVOID -- exercises that cause you pain -- modify or find a different exercise.

Hope that helps. I am trying not to be too technical and if you could see me it'd be easier b/c I could demo. If there's anything there that's unclear, feel free to ask -- you can message me outside the thread if needed.

NOTE: I can only tell you what I'd recommend based on your general post. This isn't intended as medical advice, just some general suggestions. If you have increasing pain in your shoulder, you need to see your MD or PT.

TrainingWithTonya

I would start with body weight exercises for the full range of motion of the joint. If that is comfortable, then start with light hand weights for biceps, triceps, deltoids, etc.

Here are some workout cards for the shoulders and arms:









If you want some for other body parts, too, let me know and I'll give you the address for my facebook page where I have a bunch of these workout cards stored.

ETA: Obviously, some of these exercises will require working up to, so only do what you can now comfortably do and progress as your strength increases.

lacy276

Here is a website that you can pinpoint where exactly on your body you want to work out:

http://www.divine.ca/en/fitness-and-nutrition/exercise-finder/c_266/

More specifically here is the link for your arms:

http://www.divine.ca/en/fitness-and-nutrition/exercise-finder/c_266/?do=by_part&part_id=2&muscle_id=

Also, I had ruptured my L4/L5 disc in my back and was very limited on exercises a year ago. So my PT had me in the pool doing exercises. It almost seems as if you are not really doing anything, but I could really see a difference. Thats a very good option for anyone struggling with an injury.

Good Luck
Lacy

jenj1313

I would start with body weight exercises for the full range of motion of the joint.

I'm not sure what the pics showed b/c they don't load for me, but "full" range of motion is a misnomer and may not be safe for your shoulder. With an unstable shoulder, you want to exercise in mid-range, keeping the shoulder OUT of combined abduction/external rotation especially. Also, overhead ex's like skull crushers can result in shoulder impingement b/c your shoulder isn't stable and will tend to migrate forward, pinching the biceps tendon. You'll be less prone to this if you keep a wide "grip" for any overhead exercises (lats, for example) and/or do exercises below 135 degrees shoulder flexion.

Go see your PT is the best advice so far :-)