Dr says no upper body exercise, Help???
TyFit1908
Posts: 29 Member
I have a shoulder impingement. I started feeling the pain about two months ago, but decided to begin a workout program anyway. I was 8 weeks into Jillian Michaels Body Revolution when my arm gave out during a burpee. I run also and my doctor says I can continue to do that, but I don't want to lose the momentum. I lost 13lbs in 8 weeks. I had 4 more weeks to go in the program and had planned to move on to P90X. Now this really messes up my plans. I guess part of it is on me for working out injured. I worry I might get bored with just running. Any strength exercises or HIIT training suggestions that's not too taxing on my injured shoulder?
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Replies
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If you aren't going to listen to your doctor, why would you listen to us?
Ask your doctor what he would suggest and follow it before you hurt yourself further.18 -
Are you going to do physical therapy?4
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FOLLOW. DOCTOR'S. ORDERS.
Honestly. Don't risk long term problems for short term "gains".15 -
Accept that you have to take time away from certain exercises. Or ignore your doctor's orders and deal with further injury down the road. Those are really your two choices here. Physical therapy like @PaulaWallaDingDong asked about would actually be a really good idea to help your shoulder heal as best as possible.2
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Are you interested in weight training or only bodyweight? I had a shoulder impingement and could do squats just fine, but not deadlifts. You can also do crunches and abs workouts. And plyo. Try searching for fitness blender's legs videos on YouTube for some body weight legs routines. They have a cardio + abs video which involves twisting jumps as the HIIT aspect, alternated with abs exercises. I don't think any part of it uses the shoulders. The main thing is to pay strict attention to your body and if you find that a motion uses your shoulder when you didn't expect it to, stop.0
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As a trainer, I'm currently dealing with a shoulder impingement that's lasted for over a month now. MRI cleared me of any structural issues, so I've been aggressively rehabbing it and it's gotten better, but it's still there. Till its' GONE, I've avoided any presses of any type and any heavy deadlifts. It may take another month or so to have it gone. I'm more than sure that this occurred because of biceps and triceps tendinitis putting tension on the joint. So of course I've also been doing bicep and tricep rehab.
Listen to your doctor on this. As a trainer who specializes with people on rehab, he's right.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Yeah listem to your doctor. I know it sucks when plans get messed up, but as someone who went from shoulder impingement to two surgeries and a biceps tenodesis as well as two years of rehab all in all, I wouldn't risk it. Shoulders are not joints to mess with.4
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Seems you are very strong on not wanting to lose momentum, so not only progress further, but where you have gotten to at this point.
Now - fix very firmly in mind - where you'll be with a 1 year break after ripping a rotator cuff or other tendon or ruining the bursa, waiting around to see if surgery is best, finally getting it, recovery, PT, and hoping the surgery went well to actually start again.
Will that cause you to lose momentum?
It'll cause you to lose a whole lot more - because guess what else you won't be doing for a decent chunk of that time. Swing your arms much running?9 -
I'd highly suggest a physical therapy consult.
You could always do a spinning class or go cycling if running gets too boring.4 -
Its not partly on you, it's all on you. You went against doctors instructions and didn't what you shouldn't have done. Now you're in a much worse spot. Keep going with your plan and you'll end up with surgery and that will really put a damper on your momentum.4
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I have a shoulder impingement. I started feeling the pain about two months ago, but decided to begin a workout program anyway. I was 8 weeks into Jillian Michaels Body Revolution when my arm gave out during a burpee. I run also and my doctor says I can continue to do that, but I don't want to lose the momentum. I lost 13lbs in 8 weeks. I had 4 more weeks to go in the program and had planned to move on to P90X. Now this really messes up my plans. I guess part of it is on me for working out injured. I worry I might get bored with just running.
Any strength exercises or HIIT training suggestions that's not too taxing on my injured shoulder?
Running. Do hills, do stairs.
Give the shoulder a rest.
Burpees are a high stress exercise anyway. And if you rush them, then you're essentially falling on your arms/shoulders.
Do the PT you've been assigned. Take the recovery time you need.
13 lbs in 8 weeks. What is your GW, What is your Current weight. What was your start weight.0 -
If your goal is fitness and weight loss there’s a lot you can do with your diet and lower body workouts. The big muscles are in your legs after all. Tighten up on your diet and do some Pinterest hunting for leg and core work.2
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Thanks for the suggestions. I hate that I put myself in this situation. I did not know I had a shoulder impingement until this week. Although I felt pain, I just pushed through it until it got to the point where I had no choice but to seek medical attention. I have been referred to physical therapy, but I have not had my first appointment yet.
I was 234 lbs. Between March and September I lost 10 lb very slowly by counting calories and running here and there. I stepped things up in September when I pulled out an old DVD program, Jillian Michaels body transformation. It's 6 days a week for 90 days and it's very intense. I added running about a month ago and the combination led to a 13 pound weight loss in 8 weeks. I finally felt like I had found my stride and would meet my first goal, which is get under 200 pounds before the end of the year. Ultimately I want to be 160.
I just don't want to lose the momentum or injure myself further. It's taking a lot of effort to get this far. I want to stay consistent and continue to push further. So the suggestions really do help.0 -
ladyhusker39 wrote: »Its not partly on you, it's all on you. You went against doctors instructions and didn't what you shouldn't have done. Now you're in a much worse spot. Keep going with your plan and you'll end up with surgery and that will really put a damper on your momentum.
I was just diagnosed by the doctor this week. So I did not go against doctor's instructions, I have not done any upper body work since the doctor told me not to. As disappointing as it is to not finish a program I started, the last thing I want to do is put myself in a situation where I would need surgery2 -
One of the greatest triumphs you will enjoy is recovering from a setback. Readjust and set a new goal. You will make it and you will be stronger inside and out for going through this experience.
Next time don't work through sharp pain.3 -
Thanks for the suggestions. I hate that I put myself in this situation. I did not know I had a shoulder impingement until this week. Although I felt pain, I just pushed through it until it got to the point where I had no choice but to seek medical attention. I have been referred to physical therapy, but I have not had my first appointment yet.
I was 234 lbs. Between March and September I lost 10 lb very slowly by counting calories and running here and there. I stepped things up in September when I pulled out an old DVD program, Jillian Michaels body transformation. It's 6 days a week for 90 days and it's very intense. I added running about a month ago and the combination led to a 13 pound weight loss in 8 weeks. I finally felt like I had found my stride and would meet my first goal, which is get under 200 pounds before the end of the year. Ultimately I want to be 160.
I just don't want to lose the momentum or injure myself further. It's taking a lot of effort to get this far. I want to stay consistent and continue to push further. So the suggestions really do help.
Exercise can really help lose weight, but after a certain point diet becomes crucial for most people, especially women. Since you need to back off on some of the exercise you're doing, maybe focusing on your diet will help keep that momentum going. You've got a start with counting calories, but it can take time to really get a hang of logging and measuring your food, not to mention figuring out what foods keep you full and meal timing and all of that.3 -
You have to listen to your doctor and your body. If it hurts then stop and give your body time to heal. If your young trust me you will regret later on in life. I had a separated shoulder when I was about 25yo and now that i am 51yo I have issues with my shoulder. When I am doing chest exercise machines I can feel my shoulder popping during movement. No pain really just popping which I was told might be scar tissue.
Also back in August I learned a lesson in hydration when I was out walking with family and I passed out and I broke my front teeth and they also went thru my bottom lip. I will be getting my final bridge crowns Thursday.
I have the P90 and P90X dvd's and they worked when I was trying, but I never finished them. Currently I am just going to the gym and doing resistance exercises and cardio. Just keep doing what you can with your lower body and watch your food intake.Once your body heals go slow as you do not want to hurt yourself again.
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You need to listen to your doctor, and not do things that hurt.
I'm sympathetic. I'm currently dealing with a stress fracture, and we've gone from "you can do X,Y,Z if it doesn't hurt" to me then further damaging the bone, and now being at "you can do X,Y,Z, if it doesn't hurt, *and* with these modifications, and really, you just need to stay off of it."
It sucks. I know it does. I can't run, and I hate it. But I also don't want to cause further damage by being stubborn and pushing myself when I shouldn't.
You need to listen to your doctor and listen to your body, as much as it kills you to do so.0 -
Thanks for the suggestions. I hate that I put myself in this situation. I did not know I had a shoulder impingement until this week. Although I felt pain, I just pushed through it until it got to the point where I had no choice but to seek medical attention. I have been referred to physical therapy, but I have not had my first appointment yet.
I was 234 lbs. Between March and September I lost 10 lb very slowly by counting calories and running here and there. I stepped things up in September when I pulled out an old DVD program, Jillian Michaels body transformation. It's 6 days a week for 90 days and it's very intense. I added running about a month ago and the combination led to a 13 pound weight loss in 8 weeks. I finally felt like I had found my stride and would meet my first goal, which is get under 200 pounds before the end of the year. Ultimately I want to be 160.
I just don't want to lose the momentum or injure myself further. It's taking a lot of effort to get this far. I want to stay consistent and continue to push further. So the suggestions really do help.
Just so it's clear - you didn't lose the weight because of the exercise.
You lost it because you had a calorie deficit, eating less than you ate.
Exercise and eating the same amount as before just made it bigger.
So at this point 1000 cal deficit is still appropriate - and that is going to be accomplished by diet, and moving enough that you can eat at a level to adhere to.
Lots of walking would even accomplish that for that matter. Running just made it less time to accomplish.
The other workouts mainly help transform the body more - which is indeed great.
Many shoulder things can be done with minimizing impingement - PT can help with that.
At 50 lbs left though - you should drop to 750 cal deficit for being reasonable.
Time based weight loss goals almost always lead to aggravation.2 -
You didn't "put yourself in this situation". You have a sore shoulder and you sought medical help in a reasonable time frame. Follow the doctor and PT's instructions and you'll recover from this with increased knowledge about how to protect your shoulders in the future. Good luck!1
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Thanks for the suggestions. I hate that I put myself in this situation. I did not know I had a shoulder impingement until this week. Although I felt pain, I just pushed through it until it got to the point where I had no choice but to seek medical attention. I have been referred to physical therapy, but I have not had my first appointment yet.
The lesson you should draw from this is that "pushing through pain" isn't a great idea. I hope if you ignore your doctor's advice and the advice of those on this thread and try to use your shoulder before it's healed, that you will recognize that any pain you experience is your body telling you to stop.I just don't want to lose the momentum or injure myself further.
Unfortunately, you seem to be defining "not losing momentum" in a way that is inconsistent with not injuring yourself further. Let your shoulder heal. As others have noted, injuring it further will only mean being out of commission for exercise longer.It's taking a lot of effort to get this far. I want to stay consistent and continue to push further. So the suggestions really do help.
See above on the subject of pushing when you are in pain (which can indicate you have already injured your body).
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Why is everyone putting words in the OP's mouth? She never said she intends to ignore her doctor's orders or use her shoulder. She asked for appropriate exercises that don't use her shoulder, and she has gotten pretty much zero help.1
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rheddmobile wrote: »Why is everyone putting words in the OP's mouth? She never said she intends to ignore her doctor's orders or use her shoulder. She asked for appropriate exercises that don't use her shoulder, and she has gotten pretty much zero help.
Because it's a question for her doctor and PT. Not for strangers on the internet.
Now, if her PT had said.... you can do X, Y, or Z. and the question was what is your preferred exercise then helpful answers would be possible.3 -
I've had injuries over the years and been referred to physical therapy, too. Technically, the physical therapy is going to be a form of exercise and will help you stabilize then improve your range of motion, etc. Remember, you're in this for the long haul and you'll just need some patience. A year from now you'll see this was just a blip in your progress. Keep up with logging calories and you'll continue losing weight. Good luck!0
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rheddmobile wrote: »Why is everyone putting words in the OP's mouth? She never said she intends to ignore her doctor's orders or use her shoulder. She asked for appropriate exercises that don't use her shoulder, and she has gotten pretty much zero help.
She has a referral to PT--she should wait to hear what the PT says before trying to do anything else with her shoulder.2 -
rheddmobile wrote: »Why is everyone putting words in the OP's mouth? She never said she intends to ignore her doctor's orders or use her shoulder. She asked for appropriate exercises that don't use her shoulder, and she has gotten pretty much zero help.
She has a referral to PT--she should wait to hear what the PT says before trying to do anything else with her shoulder.
She didn't ask what she could do with her shoulder or anything connected to her shoulder.2 -
I've had shoulder impingement and shoulder surgery in both shoulders. The surgeries and related complications were pretty miserable so I hope that the rest and PT helps you avoid that. You have learned a valuable thing now, and that's how important it is to listen to those strange pains and feelings that something isn't right. That's a good thing!
I wish you the best of luck. Try to be patient and follow the directions they give you.
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It's a common thing to get a bit crazy about exercising.
You need to relax and give your body time to heal.
In the meantime you can do cardio and leg exercises that don't stress your shoulders.
There will be plenty of time in your life to train your upper body once it heals.1 -
rheddmobile wrote: »rheddmobile wrote: »Why is everyone putting words in the OP's mouth? She never said she intends to ignore her doctor's orders or use her shoulder. She asked for appropriate exercises that don't use her shoulder, and she has gotten pretty much zero help.
She has a referral to PT--she should wait to hear what the PT says before trying to do anything else with her shoulder.
She didn't ask what she could do with her shoulder or anything connected to her shoulder.
Having been through shoulder recovery, until the PT give recommendations she should do nothing with her upper body that can be avoided.
That includes cooking and getting things off of a high shelf.3
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