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Exercise with injury - help needed

Racaronga
Racaronga Posts: 32
edited December 2024 in Fitness and Exercise
Hi Folks

I need some help. I have tendonitis in my left shoulder which is quite painful. I'm seeing a physio and am hopefully on the road to recovery however I still want to keep working out.

My physio is ok with this but I have a limited range of movement - I can't do anything at shoulder height or above, but I can do forward and below shoulder height. Examples - can't do shoulder press but can do straight arm row. I also can't do press ups as using body weight is too painful. Also can't do boxing or rowing.... :o(.... It's driving me mad!

So..... any suggestions for upper body work out really appreciated!

Thanks

Replies

  • duncanryan
    duncanryan Posts: 122 Member
    As a physio (physical therapist for Americans :)), I'd first recommend keeping up with or starting cardiovascular exercise such as jogging, walking, or elliptical. You could also use a theraband or resistance band to maintain or improve should strength. These are usually light resistance and shouldn't be used if they aggrivate your shoulder. I would google theraband shoulder exercises and do those. Again, start out light (yellow is usually lightest) and work your way up. Stay away from heavy lifting for now, which it looks you have been told to do by your PT. Good luck!
  • katyager
    katyager Posts: 1
    Sorry to hear! No suggestions for upper, but sometimes when I'm watching tv in recliner I do leg lifts. 1 at a time. not sure if this would hurt, but it has helped my quads alot. I do 10 on each side. Bend 1 knee and keep other leg straight and lift.
  • Racaronga
    Racaronga Posts: 32
    My physio has given me a green resistance band and some strengthening exercises to do, so it looks like I'm on the right track.

    I'm already doing loads of cardio as I work out every day.... I think what I'm struggling with is taking it easy on the lifting etc. as I like to do a lot!

    Thanks for the response much appreciated.
  • Dudagarcia
    Dudagarcia Posts: 849 Member
    When I tore my rotator cuff I used my resistance belt and stretchie bands all the time. I really feel I was able to use my arm quicker because I continued them on a regular basis way even after my therapy was over :)

    They might not be weights but those tools are fantastic which I still continue using.

    Wish you speedy recovery.
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