exercise after injury?

patriciafoley1
patriciafoley1 Posts: 553 Member
edited May 31 in Fitness and Exercise

In February, I slipped on the ice, landed hard on my right elbow, and jammed my elbow and my arm into the shoulder socket. Nothing was broken, but I had trouble lifting that arm above my waist. For months, brushing my hair, making the bed, lifting that arm was really painful. Six months later it doesn't hurt as much but the elbow and arm still hurts and reinjures easily. Sometimes it still keeps me up at night, and I can't lay on that side. It still gives pain after trying to move it.

I'd like to be able to exercise my upper body (I walk 15-20K steps a day most days). Does anyone have any suggestions for how to get past this issue? I'm 68, so of course I heal more slowly. But I've never had an injury hang on this long.

Replies

  • claireychn074
    claireychn074 Posts: 1,839 Member

    Honestly, your best bet is to see a sports physio and ask them to put together a rehab programme for you. With an injury which is severe or long lasting, it’s very difficult to rehabilitate it yourself successfully (voice of experience).

  • AnnPT77
    AnnPT77 Posts: 36,692 Member

    Seconding physical therapy as an intervention, if at all possible. I'm around your age (69), have had various things happen that were limiting in some way: Knee problems, rib pain, shoulder nerve impingement, more. Physical therapy was helpful for improving any of those kinds of things.

    Other things that have helped me with some: Massage from a professional with serious sports massage credentials/experience, doctor specializing in osteopathic manipulation (not the same as a chiropractor), even acupuncture in one instance (to my surprise, it helped).

  • Theoldguy1
    Theoldguy1 Posts: 2,563 Member

    You may not have broken a bone but you most likely tore something in your shoulder. Get an exam from a good orthopedic specialist, preferably one that deals with athletes. and go from there.

    Good luck

  • kitchengardenplanet
    kitchengardenplanet Posts: 16 Member

    PT is definitely a great idea so they can customize it to your specific needs. In the meantime though, I’d look up yoga poses to help strengthen and stretch in gentle ways. My husband is 57 and a retired butcher who has the usual shoulder issues resulting from that kind of work and started out using this as an exercise guide: https://sportydoctor.com/exercises-for-shoulder-pain/

  • patriciafoley1
    patriciafoley1 Posts: 553 Member

    @kitchengardenplanet I will definitely try the shoulder pain exercises. Thanks for the link.

    @Theoldguy1

    @AnnPT77

    @claireychn074

    I live in a really rural area. We have a rural health clinic and I've never seen anyone but a Physician's Assistant. I think I will try the shoulder pain exercises for a month and if they don't help, I'll make an appt and see what they say. I'm not much of a person that runs to the doctor, or takes medication. I may need to do that, been thinking it has probably come to that, but I will try the exercises first. thanks for all the information and suggestions.

  • cmriverside
    cmriverside Posts: 34,732 Member
    edited June 1

    If it's still that painful after six months, I'd ask your PA see an orthopedic surgeon for a proper diagnosis. Have you had x-rays?

    **edit, but wait, you say it happened in February? That's three/four months. Still, it could be an orthopedic injury if it hasn't gotten better. Something like a bone chip or even a rotator cuff injury. That isn't going to heal on its own. I think a physical therapist would likely suggest the same. They usually ask if you've had an x-ray and a diagnosis.

  • Retroguy2000
    Retroguy2000 Posts: 2,067 Member

    Seconding all the above about needing proper treatment.

    In the meantime, check out Bob & Brad on YT. They are physios and there will be many vids about shoulders there.

  • MarjMJMM
    MarjMJMM Posts: 9 Member

    Having spent the last 15 months recovering from a high fracture of my right humerus, I'm 3rd, 4thing and 5thing getting some medical advice. Seriously. The more you leave/ignore it, the more you risk staying in the same predicament (and I know it sucks). Like you I initially couldn't do all the things you have described. I couldn't even grind a salt cellar of salt when I first did it. Took me 6 months to be able to use both hands to wash my hair in the shower for example.

    With physical therapy treatment (lots of simple home exercises over 7 months) and some hydrotherapy I was able to do normal activities. I now have almost all my function back, just need to focus on more strengthening, and working on getting my arm behind my back (which is the last thing to rehab as the movements are pretty complex).

    I also recently had a series of sports massages which helped to loosen up some of the tightness that developed in my back as well as my shoulder girdle.

    My shoulder still aches a little, bits click, but I can sleep on it and move my arms above my head.

    In short, best get it seen.

  • I2k4
    I2k4 Posts: 201 Member

    I'd agree with all above on getting a serious diagnosis and referral to physiotherapy if covered or affordable. Dealing with off and on shoulder bursitis for some years I'll toss in non-medical possibilities that helped me: 1) watch how you sleep - my shoulder problem was likely caused and certainly aggravated by side-sleeping, 2) research and try isometric exercises - motionless and pain free they can be very effective at preventing muscle degradation and even building mass, 3) research and try a pound jar of collagen along with a high protein diet (Type 3 from beef and other animals is better for connective tissue than marine sources) - it took using up a 400 gram jar at 10 grams a day before I saw results, some people are simply non-responders.

  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,653 Member
    https://community.myfitnesspal.com/en/discussion/comment/48635135#Comment_48635135

    I expect you injured your rotator cuff. Those injuries may resolve in time (mine did), but you should do the exercises or you can lose mobility in the shoulder. But, you've been in pain for a while, and it's possible that you'd benefit from a cortisone shot and/or (in the worst case) surgery. To find out, you'd need an MRI that's read by an expert. It's worth talking to a nurse-prac to get your shoe in the door for imaging. It could be a long wait and perhaps you would recover in the meantime, also seeing a PT.

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