1. It will take three times as long as any of the doctors tell you.
2. No matter what the issue you start with you will pick up other problems along the way.
3. You might might have to accept less range of motion.
4. Soft tissue work is very important.
5. Stretching is very important, but take it slowly. Little and often. On a pain scale of 1-10. Never let a stretch hurt more than a 4. If you do your tendons will become inflamed again and just put you back.
6. Find out where yo are weak and build up slowly. Start with light weights (or no weights) reps of 15-20 then gradually build up to higher weight/lower reps. There will be some pain, but again on a scale of 1-10 no more than a 4.
7. Don’t give up.
Operation number three on the left shoulder took place last Saturday. And the results are so far good with an increase in the range of motion.
The op was necessary because now (nine months after the first operation) progress and finally ground to a halt, with range of motion limited because of Posterior Capsular Contracture. This paper by H. Gregory Bach, MD and Benjamin A. Goldberg, MD is a very good and through explanation of the procedure.
As mentioned in one of my previous posts a common problem faced after shoulder surgery is that the muscles no longer coordinate properly. Activation exercises can help with this. These exercises can be done to a) help re-engage the muscles and then latter on b) as a good warm up prior to more heavy lifting involving the shoulders.
This is pretty much what my current shoulder rehab programme looks like.
Takes me about 45 mins. At the moment very light weights, 10 – 20 reps x 3 sets per exercise. I am hopping to build up to 3 x 8 reps with a progressively more weight over the next six weeks. At which time I’ll reduce the workouts from three times a week to twice a week to allow more recovery time to compensate for the extra load.
A realy useful paper by Scott Sevinsky MSPT.
|Guidelines for Integrated Rehabilitation of Scapular Dyskinesis 1
||Exercises Weeks (estimate)
||1 – 3
||1 – 3
|Lower abdominal / hip extensors
||1 – 5
| Continue reading
Both shoulders are as stiff as a board this morning – a result of Saturday’s 2 hour bike ride.
But the GOOD NEWS is NO SHOULDER SUBLUXATION TODAY!!!!