Injured shoulder.....question.

LeanerBeef

So, I've been dealing with moderate to severe shoulder pain pretty much the whole time that I've been at this fitness thing. I had a torn labrum repaired about 6 years ago. An MRI confirmed that I do indeed have a new tear most likely caused by lifting, I've opted not to have surgery at this time, actually, that's what the doctor recommended based on past surgery and my injury. In addition to the tear, I've been officially diagnosed with an impingement, tendonosis, arthritis - the whole deal.

I've been to physical therapy which didn't help much. I'm also getting a cortizone shot about every 4 months, that helps a little bit for while. I try to stick with movements that will keep my arms close to my body and not adding extra stress to my shoulder. At this point I can hurt doing anything - opening a door, reaching for something, whatever.

Here's the question. Has anyone out there had similar pain/injury and gotten back to anywhere near normal without surgery? I'm going to really start focusing on the exercises that were given to me by the PT person, I admit I've been a little lax on that.

You hear people overcoming all kinds of injuries, I wonder if I use this injury as an excuse not to do things sometimes. I know it's legit but I often find myself thinking "yeah, this is just the way it's always going to be".

I guess this has turned into 2 parts rant, 1 part complain, and 1 part question.... :happy:

So anyone?

tsherm3850

I hurtmy shoulder doing lifts w weights. It was painful...like a dull ache. I never went to the doctor. I dont think it was torn or severe. I did find that stretching w the elastic band helped. The plus side is it doesn't hurt any more. I also won't do those kind of lifts. Good luck and I hope it gives you a break.

NaomiJFoster

I had shoulder surgery when I was 17. By that time it was dislocating about once a month, at least. I spent 8 weeks in a sling and then 8 weeks of physical therapy. Since then, I have had to exercise it regularly. Even when I wasn't doing anything else fitness-wise, I always worked my shoulders at least 3 times a week. If I don't, I get ver achy.

Now, 20+ years later, I still ache if I neglect it for longer than 4 or 5 days. And it aches when the weather changes. And I have some slight limits to my range of motion.

I have a million and one shoulder exercises if you're interested. But your issues are probably different from mine.

LeanerBeef

I had shoulder surgery when I was 17. By that time it was dislocating about once a month, at least. I spent 8 weeks in a sling and then 8 weeks of physical therapy. Since then, I have had to exercise it regularly. Even when I wasn't doing anything else fitness-wise, I always worked my shoulders at least 3 times a week. If I don't, I get ver achy.

Now, 20+ years later, I still ache if I neglect it for longer than 4 or 5 days. And it aches when the weather changes. And I have some slight limits to my range of motion.

I have a million and one shoulder exercises if you're interested. But your issues are probably different from mine.

Please share away! The more info the better. I have the basics that the physical therapist gave me but definitely open to new/different exercising that will help. My injrury goes to back high school as well. Frequent dislocation, til I got the surgery.

NaomiJFoster

Light hand weights, standing or seated:

Overhead press with palms facing front
Overhead press with palms facing together
Lateral raises (out to the sides, up to parallel with the floor)
Ventral raises (out to the front, until parallel with the floor)
Upright row (like you're zipping up a jacket, keep your elbow high)
Overhead press, angled front (press out to about eye level in front of you)
Overhead press, angled side (press up to the corners of the room, like you're forming a letter V)
Rear flies (lean forward, pull hands out and back pinching shoulderblades together)


Resistance bands, standing or seated:

Pull downs (Start with arms up, pull the bands apart and down to the sides)
Rear flies (place band across chest, hands out, pull backward)
Seated row (sit on floor or bench, loop band around feet, pull back with bent elbows)
Arm pumps (loop band behind back, push arms out to side, relax and bring back in)


Light weights, laying down

Rotators (Lay on side, hold weight in top hand with hand draped across belly and elbow bent, rotate arm so hand is parallel to floor, keeping elbow bent)
Overhead pulls (lay on back, arms overhead almost to floor, pull up to vertical)


No weights, seated or standing

Arm circles (arms straight out to sides, draw 12-inch circles in air. Some forward, some backward)
Doorknobs (arms straight out to sides, twist as if opening doorknobs)



Arm Circles are the very best things in the entire world. They hit all the various parts of the shoulder. Be careful with upright rows, you'll probably have to play around to find a comfortable position. Start with light weights and work up, you don't want to do more damage. Some exercises feel scary, they make you think you're about to hurt yourself or dislocate again. If you feel that way...adjust your position or drop down a weight or just skip that one entirely.

Also, make sure to strengthen your biceps and triceps, as well as all the mucles in your chest and back. That way those muscles will be there to help you do daily tasks and you won't strain your shoulders as much. It's protection.

LeanerBeef

Naomi, thanks so much, great response! I'm going to definitely add a few of these. Thx!