Working Past Injury

ReReNotMe
ReReNotMe Posts: 63 Member
in Fitness and Exercise
I have a long term issue with my shoulder. I do strengthening exercises with a resistance band every night before bed and it has helped but only minimally. I've tried going to physiotherapy but there's only so much they can do.

I really enjoy Olympic weightlifting but it has been frustrating to stagnate due to this injury when I know I can lift heavier. And when I do manage a heavier set I know my technique takes a hit, especially with snatch.

Is there any advice on how to work through injury safely? I'd hate to give up the sport or risk injuring myself further. I've been modifying exercises to have less shoulder impact but it's only doing so much.

Tysm :)
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Replies

  • claireychn074
    claireychn074 Posts: 1,656 Member
    ReReNotMe wrote: »
    I have a long term issue with my shoulder. I do strengthening exercises with a resistance band every night before bed and it has helped but only minimally. I've tried going to physiotherapy but there's only so much they can do.

    I really enjoy Olympic weightlifting but it has been frustrating to stagnate due to this injury when I know I can lift heavier. And when I do manage a heavier set I know my technique takes a hit, especially with snatch.

    Is there any advice on how to work through injury safely? I'd hate to give up the sport or risk injuring myself further. I've been modifying exercises to have less shoulder impact but it's only doing so much.

    Tysm :)

    Have you seen a specialist S&C coach? They’re one stage up from physios (in the UK anyway) and are usually experts in Oly WL. So they can assess mobility, design a rehab programme and understand what you need to work on to improve your lifts. Ultimately it depends on what your injury is: I came back from a partially torn rotator cuff but it took nearly 9 months of serious hard work before I regained full mobility (I doubt that would be possible with a full tear or significant injury). And even now (several years later) I get pain and stiffness. I’m lucky as my WL coach is also an S&C coach and he’s an expert at rehabbing athletes, so he keeps me moving. Got to be honest, it’s not always without pain.

  • nossmf
    nossmf Posts: 12,075 Member
    After I injured both shoulders lifting, lots of rehab exercises through a physical therapist got me back in the weight room. Even years later I still have range of motion limitations which make overhead work difficult or impossible for certain lifts, but I'm still able to do 95% of the weight room moves. I'd take the advice listed above, but in the end if you do have to give up Oly WL, it doesn't mean you have to give up lifting in general. You just may have to tailor your expectations.
  • coffeeandtruecrime
    coffeeandtruecrime Posts: 20 Member
    I have a bad knee that likes to give out a lot, I just modify and do low impact as to not hurt it, and if I feel like something will bother it I don't do it.
  • ReReNotMe
    ReReNotMe Posts: 63 Member
    Thank you for your replies. Will definitely see if I can get in touch with a S&C coach in my area. Tysm :)
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    An orthopedist would be your best bet because through their assessment, they can find out if it's labrum tear, RC injury, bursitis, etc. and recommend the best program to rehab it. Just to give you insight, I do shoulder rehab for a lot of new clients. But it can take 6-12months for total rehabilitation. What I will say is that one of the things I DO NOT have them do until they are rehabbed is an overhead press.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 35+ years and have studied kinesiology and nutrition
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  • tomcustombuilder
    tomcustombuilder Posts: 2,248 Member
    Get an MRI. You could be pissing in the wind trying to rehab if surgery is what is necessary. Shoulder issues suck. Been there done that.

    Trying to rehab and still lifting and you may never heal. Best case is light exercises prescribed by a Sports PT. Get the MRI regardless though. If you need surgery just git er done and start the healing process.
  • WinnieJane
    WinnieJane Posts: 8 Member
    Try an orthopedist. After months of various PT and chiro for my shoulder, I saw an orthopedist. With x-rays, I was diagnosed with “frozen shoulder” and that diagnosis helped better tailor my exercises. Also she gave me a cortisone shot, which reduced the pain a lot, enabling me to exercise better. Today, I weight lift, which I wouldn’t have thought possible a few years ago.

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