Strength Training While Recovering From a Shoulder Injury
hnsaunde
Posts: 757 Member
Hi Sara and SS,
I'm not sure if this is the right place to ask this question, but I'm going to put it out there anyway.
Background:
I am a 27 year old female, and am 5 foot 3 and 150 pounds. I am in the middle of rugby season, so I have 2 practices and 1 game a week, and I was also doing 2 days of strength training each week. For the strength training, I am currently following the Stronglifts program, but just doing 2 workouts a week.
My schedule looks like this:
Monday: Stronglifts Workout A and Rugby Practice
Tuesday: Short Sprint Session
Wednesday: Rest
Thursday Stronglifts Workout B and Rugby Practice
Friday: Rest
Saturday: Game Day
Sunday: Active Recovery (slow walk or run and yoga/stretching)
Problem:
I recently (May 19) tore the tendon that goes from my left shoulder to my upper bicep, and injured my rotator cuff at the same time.
I've been working with an athletic therapist, and I am at the point where my rotator cuff is almost back to normal, so I can bear a light amount of weight on the shoulder and back area. I have been cleared to use light weights to work out my internal and external rotator cuff. I am not allowed to do any other upper body work until I feel no pain in my shoulder/tendon.
My goal is to maintain the current strength that I have in my lower body and core while I am working through the upper body injury. I asked specifically about strength training to my therapist, and I am not allowed to put a barbell on my back or deadlift, as the movements will aggravate my shoulder/tendon.
Question:
Would you recommend that I use the machines at my gym, and if so, what exercises should I do, and what rep range/how many sets should I be doing?
If not the machines, what are my other options to get some strength training in?
I'm not sure if this is the right place to ask this question, but I'm going to put it out there anyway.
Background:
I am a 27 year old female, and am 5 foot 3 and 150 pounds. I am in the middle of rugby season, so I have 2 practices and 1 game a week, and I was also doing 2 days of strength training each week. For the strength training, I am currently following the Stronglifts program, but just doing 2 workouts a week.
My schedule looks like this:
Monday: Stronglifts Workout A and Rugby Practice
Tuesday: Short Sprint Session
Wednesday: Rest
Thursday Stronglifts Workout B and Rugby Practice
Friday: Rest
Saturday: Game Day
Sunday: Active Recovery (slow walk or run and yoga/stretching)
Problem:
I recently (May 19) tore the tendon that goes from my left shoulder to my upper bicep, and injured my rotator cuff at the same time.
I've been working with an athletic therapist, and I am at the point where my rotator cuff is almost back to normal, so I can bear a light amount of weight on the shoulder and back area. I have been cleared to use light weights to work out my internal and external rotator cuff. I am not allowed to do any other upper body work until I feel no pain in my shoulder/tendon.
My goal is to maintain the current strength that I have in my lower body and core while I am working through the upper body injury. I asked specifically about strength training to my therapist, and I am not allowed to put a barbell on my back or deadlift, as the movements will aggravate my shoulder/tendon.
Question:
Would you recommend that I use the machines at my gym, and if so, what exercises should I do, and what rep range/how many sets should I be doing?
If not the machines, what are my other options to get some strength training in?
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Replies
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NM0
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I would like to know this too. I am recovering from biceps tendonitis and tendonitis of the supraspinatus (I think that's what the PT called the injury). On a related note, my PT was very anti overhead press and anti flat bench press in general because he felt they cause shoulder impingement problems. He said many therapist are now dissuading professional athletes from doing these two lifts. Do you have an opinion on this? I've heard criticisms about overhead press before, but not about flat bench press. I also remember in Starting Strength that Rippetoe was pro overhead press, but he stressed that you need to lock out your arms at the end. From what I remember, he also said it was the best lift to work the front and the back muscles of the shoulder. This was important to avoid muscle imbalances, which he felt was the root of a lot of shoulder injuries. I am not sure whether to go with my PT or Rippetoe on this one.0
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Has your physio give you rehab exercises to do?0
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I would like to know this too. I am recovering from biceps tendonitis and tendonitis of the supraspinatus (I think that's what the PT called the injury). On a related note, my PT was very anti overhead press and anti flat bench press in general because he felt they cause shoulder impingement problems. He said many therapist are now dissuading professional athletes from doing these two lifts. Do you have an opinion on this? I've heard criticisms about overhead press before, but not about flat bench press. I also remember in Starting Strength that Rippetoe was pro overhead press, but he stressed that you need to lock out your arms at the end. From what I remember, he also said it was the best lift to work the front and the back muscles of the shoulder. This was important to avoid muscle imbalances, which he felt was the root of a lot of shoulder injuries. I am not sure whether to go with my PT or Rippetoe on this one.
Unless you have a pre-existing issue, and use correct form, there is no reason not to do OHP or bench press.
Your trainer diagnosed your injuries?0 -
Rehab is all about pushing yourself! I had a AC3+ plus seperation in my shoulder. It took me 6 months to lift semi heavy. By the end of my recovery year I was almost to What I thought would be decent. When injuries impede your progress, there isn't much you can do except surprise yourself.
From my experience you can either pay for an expensive rehab or push yourself harder than money can pay for. In other words all you need is yourself to rehab!!0 -
I would like to know this too. I am recovering from biceps tendonitis and tendonitis of the supraspinatus (I think that's what the PT called the injury). On a related note, my PT was very anti overhead press and anti flat bench press in general because he felt they cause shoulder impingement problems. He said many therapist are now dissuading professional athletes from doing these two lifts. Do you have an opinion on this? I've heard criticisms about overhead press before, but not about flat bench press. I also remember in Starting Strength that Rippetoe was pro overhead press, but he stressed that you need to lock out your arms at the end. From what I remember, he also said it was the best lift to work the front and the back muscles of the shoulder. This was important to avoid muscle imbalances, which he felt was the root of a lot of shoulder injuries. I am not sure whether to go with my PT or Rippetoe on this one.
Unless you have a pre-existing issue, and use correct form, there is no reason not to do OHP or bench press.
Werd. Emphasis on "USE CORRECT FORM". When she says to use correct form, make sure you have done your research and practiced. 90% of the people I see benching for example, are using horrible form. That's how people screw up their shoulders.
Read Rippetoe's Starting Strength. And/or, watch his videos. And/or watch this series, especially:
https://www.youtube.com/watch?v=EHx1gYTA-Rw (they also have a squat version which is very helpful). 0 -
remember What you read in any book is fact, or what any doctor says is fact!! No, the Human body doesn't have limits that anyone person or science can measure. I can not quote peer reviewed science but, I can tell you this... Recovery sucks!!! It takes time to get back to where you were and more time to surpass it.I would like to know this too. I am recovering from biceps tendonitis and tendonitis of the supraspinatus (I think that's what the PT called the injury). On a related note, my PT was very anti overhead press and anti flat bench press in general because he felt they cause shoulder impingement problems. He said many therapist are now dissuading professional athletes from doing these two lifts. Do you have an opinion on this? I've heard criticisms about overhead press before, but not about flat bench press. I also remember in Starting Strength that Rippetoe was pro overhead press, but he stressed that you need to lock out your arms at the end. From what I remember, he also said it was the best lift to work the front and the back muscles of the shoulder. This was important to avoid muscle imbalances, which he felt was the root of a lot of shoulder injuries. I am not sure whether to go with my PT or Rippetoe on this one.
Unless you have a pre-existing issue, and use correct form, there is no reason not to do OHP or bench press.
Werd. Emphasis on "USE CORRECT FORM". When she says to use correct form, make sure you have done your research and practiced. 90% of the people I see benching for example, are using horrible form. That's how people screw up their shoulders.
Read Rippetoe's Starting Strength. And/or, watch his videos. And/or watch this series, especially:https://www.youtube.com/watch?v=EHx1gYTA-Rw (they also have a squat version which is very helpful).0 -
Has your physio give you rehab exercises to do?
None other than the rotator cuff ones. She's just said to stay away from any upper body work besides the rotator cuff exercises because I'm at the stage where I could easily re-injure myself by pushing too hard and too soon. It's a fairly minor injury in comparison to many others she and I have seen, but she said its got the potential to turn into something chronic if I don't treat it properly from the beginning.0 -
Rehab is all about pushing yourself! I had a AC3+ plus seperation in my shoulder. It took me 6 months to lift semi heavy. By the end of my recovery year I was almost to What I thought would be decent. When injuries impede your progress, there isn't much you can do except surprise yourself.
From my experience you can either pay for an expensive rehab or push yourself harder than money can pay for. In other words all you need is yourself to rehab!!
I completely get what you're saying, but my therapist is telling me that it's too soon yet to start rehab on the shoulder. She wants me to lay off it for at least a couple more weeks before I attempt to push it at all. I fully intend to push it as far as I can once she gives me the go-ahead to start doing upper body work again.
As it stands right now, I can't play in any games until I can bear heavy weight on my shoulders. Due to my position (I'm a forward) I take heavy contact to my upper body every game, and until I can do that without risk of re-injury, I'm not allowed to play. I'm VERY eager to start playing again, and I don't want to miss any more games than I have to, so I'm doing whatever I can to ensure I get back on my feet as soon as possible.
ETA: I have begun the rehab exercises for my rotator cuff and they seem to be working really well. I'm just not allowed to do any other upper body work for the next couple of weeks.0 -
remember What you read in any book is fact, or what any doctor says is fact!! No, the Human body doesn't have limits that anyone person or science can measure. I can not quote peer reviewed science but, I can tell you this... Recovery sucks!!! It takes time to get back to where you were and more time to surpass it.I would like to know this too. I am recovering from biceps tendonitis and tendonitis of the supraspinatus (I think that's what the PT called the injury). On a related note, my PT was very anti overhead press and anti flat bench press in general because he felt they cause shoulder impingement problems. He said many therapist are now dissuading professional athletes from doing these two lifts. Do you have an opinion on this? I've heard criticisms about overhead press before, but not about flat bench press. I also remember in Starting Strength that Rippetoe was pro overhead press, but he stressed that you need to lock out your arms at the end. From what I remember, he also said it was the best lift to work the front and the back muscles of the shoulder. This was important to avoid muscle imbalances, which he felt was the root of a lot of shoulder injuries. I am not sure whether to go with my PT or Rippetoe on this one.
Unless you have a pre-existing issue, and use correct form, there is no reason not to do OHP or bench press.
Werd. Emphasis on "USE CORRECT FORM". When she says to use correct form, make sure you have done your research and practiced. 90% of the people I see benching for example, are using horrible form. That's how people screw up their shoulders.
Read Rippetoe's Starting Strength. And/or, watch his videos. And/or watch this series, especially:https://www.youtube.com/watch?v=EHx1gYTA-Rw (they also have a squat version which is very helpful).
Huh? What does that have to do with my post?0 -
Has your physio give you rehab exercises to do?
None other than the rotator cuff ones. She's just said to stay away from any upper body work besides the rotator cuff exercises because I'm at the stage where I could easily re-injure myself by pushing too hard and too soon. It's a fairly minor injury in comparison to many others she and I have seen, but she said its got the potential to turn into something chronic if I don't treat it properly from the beginning.
So you are asking about using the machines to 'make up for' not being able to squat and dead? Can you deadlift? I know it's not weight bearing but it will impact your shoulder.0 -
Has your physio give you rehab exercises to do?
None other than the rotator cuff ones. She's just said to stay away from any upper body work besides the rotator cuff exercises because I'm at the stage where I could easily re-injure myself by pushing too hard and too soon. It's a fairly minor injury in comparison to many others she and I have seen, but she said its got the potential to turn into something chronic if I don't treat it properly from the beginning.
So you are asking about using the machines to 'make up for' not being able to squat and dead? Can you deadlift? I know it's not weight bearing but it will impact your shoulder.
Yes, exactly, sorry about the confusion. I want to try to use the machines as best I can in place of squats and deadlifts, while leaving my upper body alone for now. I'm not allowed to deadlift yet for exactly that reason (it will aggravate my shoulder).0 -
Has your physio give you rehab exercises to do?
None other than the rotator cuff ones. She's just said to stay away from any upper body work besides the rotator cuff exercises because I'm at the stage where I could easily re-injure myself by pushing too hard and too soon. It's a fairly minor injury in comparison to many others she and I have seen, but she said its got the potential to turn into something chronic if I don't treat it properly from the beginning.
So you are asking about using the machines to 'make up for' not being able to squat and dead? Can you deadlift? I know it's not weight bearing but it will impact your shoulder.
Yes, exactly, sorry about the confusion. I want to try to use the machines as best I can in place of squats and deadlifts, while leaving my upper body alone for now. I'm not allowed to deadlift yet for exactly that reason (it will aggravate my shoulder).
No confusion - I just wanted to clarify.
Machines will be fine. I had a shoulder problem (still do, but a different one now) for a short while recently so understand how bloody awkward it is.
I would suggest something like
- leg press
- leg extensions
- leg curls (or glute-ham raises if your gym has a station for them)
also try pistol squats: http://www.t-nation.com/free_online_article/most_recent/breaking_down_the_pistol_squat
You may also want to throw in back extensions to get some lower back work in which I imagine would be important as a forward.
Another thing you may want to throw in the mix, if you do not already do them, is box jumps.
Regarding rep ranges, I would stay I the 8 - 12 rep range for 3 - 5 sets, depending on time, although for leg press you can go a bit lower - in the 6 - 8 rep range.
What is your position out of interest?. I have never played, but loved watching rugby until I moved to the States (it's really hard to find coverage here).0 -
Has your physio give you rehab exercises to do?
None other than the rotator cuff ones. She's just said to stay away from any upper body work besides the rotator cuff exercises because I'm at the stage where I could easily re-injure myself by pushing too hard and too soon. It's a fairly minor injury in comparison to many others she and I have seen, but she said its got the potential to turn into something chronic if I don't treat it properly from the beginning.
So you are asking about using the machines to 'make up for' not being able to squat and dead? Can you deadlift? I know it's not weight bearing but it will impact your shoulder.
Yes, exactly, sorry about the confusion. I want to try to use the machines as best I can in place of squats and deadlifts, while leaving my upper body alone for now. I'm not allowed to deadlift yet for exactly that reason (it will aggravate my shoulder).
No confusion - I just wanted to clarify.
Machines will be fine. I had a shoulder problem (still do, but a different one now) for a short while recently so understand how bloody awkward it is.
I would suggest something like
- leg press
- leg extensions
- leg curls (or glute-ham raises if your gym has a station for them)
also try pistol squats: http://www.t-nation.com/free_online_article/most_recent/breaking_down_the_pistol_squat
You may also want to throw in back extensions to get some lower back work in which I imagine would be important as a forward.
Another thing you may want to throw in the mix, if you do not already do them, is box jumps.
Regarding rep ranges, I would stay I the 8 - 12 rep range for 3 - 5 sets, depending on time, although for leg press you can go a bit lower - in the 6 - 8 rep range.
What is your position out of interest?. I have never played, but loved watching rugby until I moved to the States (it's really hard to find coverage here).
Thanks so much for this! I went to the gym earlier today and did something similar intuitively, so I'm really glad to see I was on the right track. I've done box jump in pre-season training, and I can definitely add them back in now as well, and I'll take a look at the pistol squats as well.
My position is hooker (I know, insert joke here) but I've also played flanker as well. I know what you mean with the coverage, we don't get a lot in Canada either. I try to follow the international games when I can because we have a couple women and men that play for my club team who also play for the Canada teams as well. They did put it back in the next summer Olympics, so maybe we'll see more coverage soon!0 -
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Unless you have a pre-existing issue, and use correct form, there is no reason not to do OHP or bench press.
Your trainer diagnosed your injuries?
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No, I went to an ortho. surgeon first who referred me to a physical therapist to give me exercises to rehab. the shoulder injuries. I will stick to the shoulder exercises he gave me until fully healed, and then I think I will go back to OHP.
I think I will try the pistol squats you suggested, while I am unable to do barbell squats. They look like they may require a little balance though; I can definitely see myself falling on my *kitten* doing those. I'll try them at home first!
Not sure why the post did not put the quote box in correctly.0 -
Can either of you get access to a safety squat bar? It's designed to let old powerlifters with ****ed shoulders squat without aggravating the issues.0
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Can either of you get access to a safety squat bar? It's designed to let old powerlifters with ****ed shoulders squat without aggravating the issues.
^ This is a great point. Tried one of these last week in fact.0 -
Eavesdropping because curious. I had a shoulder separation injury some years ago, and it took a full year for me to get strength and range of motion back. So, OP, you have my sympathies.
I do know from experience that some joint injuries are aggravated by extension but not flexion... In other words, if presses hurt, pulls might be okay, or vice versa.0 -
Can either of you get access to a safety squat bar? It's designed to let old powerlifters with ****ed shoulders squat without aggravating the issues.
^ This is a great point. Tried one of these last week in fact.
I think that would be a great idea, but I don't think my gym has those. That's too bad, and thanks to you both for the suggestion!0 -
Eavesdropping because curious. I had a shoulder separation injury some years ago, and it took a full year for me to get strength and range of motion back. So, OP, you have my sympathies.
I do know from experience that some joint injuries are aggravated by extension but not flexion... In other words, if presses hurt, pulls might be okay, or vice versa.
Good point, right now pushing hurts a lot, but pulling isn't as bad. Both still aggravate my shoulder though, but once I'm a bit more rested I'll probably move into the pulling exercises again first, and move more slowly back into the bench presses and stuff.0 -
Eavesdropping because curious. I had a shoulder separation injury some years ago, and it took a full year for me to get strength and range of motion back. So, OP, you have my sympathies.
I do know from experience that some joint injuries are aggravated by extension but not flexion... In other words, if presses hurt, pulls might be okay, or vice versa.
Good point, right now pushing hurts a lot, but pulling isn't as bad. Both still aggravate my shoulder though, but once I'm a bit more rested I'll probably move into the pulling exercises again first, and move more slowly back into the bench presses and stuff.
Ah, interesting. When you are ready, you could play with angles--if deadlifts are a no-go, maybe cable rows or pull-downs would work, with different widths of grips and so on. Or incline pull-ups with the bar set at crotch height or slightly lower.0 -
Has your physio give you rehab exercises to do?
None other than the rotator cuff ones. She's just said to stay away from any upper body work besides the rotator cuff exercises because I'm at the stage where I could easily re-injure myself by pushing too hard and too soon. It's a fairly minor injury in comparison to many others she and I have seen, but she said its got the potential to turn into something chronic if I don't treat it properly from the beginning.
So you are asking about using the machines to 'make up for' not being able to squat and dead? Can you deadlift? I know it's not weight bearing but it will impact your shoulder.
Yes, exactly, sorry about the confusion. I want to try to use the machines as best I can in place of squats and deadlifts, while leaving my upper body alone for now. I'm not allowed to deadlift yet for exactly that reason (it will aggravate my shoulder).
No confusion - I just wanted to clarify.
Machines will be fine. I had a shoulder problem (still do, but a different one now) for a short while recently so understand how bloody awkward it is.
I would suggest something like
- leg press
- leg extensions
- leg curls (or glute-ham raises if your gym has a station for them)
also try pistol squats: http://www.t-nation.com/free_online_article/most_recent/breaking_down_the_pistol_squat
You may also want to throw in back extensions to get some lower back work in which I imagine would be important as a forward.
Another thing you may want to throw in the mix, if you do not already do them, is box jumps.
Regarding rep ranges, I would stay I the 8 - 12 rep range for 3 - 5 sets, depending on time, although for leg press you can go a bit lower - in the 6 - 8 rep range.
What is your position out of interest?. I have never played, but loved watching rugby until I moved to the States (it's really hard to find coverage here).
Thanks so much for this! I went to the gym earlier today and did something similar intuitively, so I'm really glad to see I was on the right track. I've done box jump in pre-season training, and I can definitely add them back in now as well, and I'll take a look at the pistol squats as well.
My position is hooker (I know, insert joke here) but I've also played flanker as well. I know what you mean with the coverage, we don't get a lot in Canada either. I try to follow the international games when I can because we have a couple women and men that play for my club team who also play for the Canada teams as well. They did put it back in the next summer Olympics, so maybe we'll see more coverage soon!
lol - when I asked the question it did cross my mind that it would be funny if it was hooker. It must be really frustration for you to have a shoulder injury, especially playing rugby where there is a lot of impact.
I pretty much only watch internationals and even then, half of them seem to be PPV - very annoying.0 -
Locking for now so we can keep track of currently active threads easier. Please PM ether myself or SideSteel if you have any further questions or comments., and include a link to this thread and we will unlock.0
This discussion has been closed.