Shoulder injuries

M

MFS

New member
After injuring my right shoulder really badly skiing last summer, I crashed again yesterday and now it was time for the left shoulder. I´m really not looking forward to fighting through the whole rehab process... But I was thinking that there must be a bunch of people here, that had the same kind of injury. Maybe you can tell me what kind of exercises you did in the rehab process and after that to keep the shoulder healthy to motivate me to go through all of this again! Especially now that the season had just started.

 
separated shoulder and broke my collar bone in OCT downhill'ing

I'm back on the bike and already skiied on without problems

get on the cable machines at your local gym and strengthen rota-tor cuff

/endthread

 
I did the same thing last year. Both shoulders, rotator cuff tears. They take forever to heal back to 100% I could not do push-ups for about 2 months. I found that lots of rest and resistance band exercises. Let your arm hang straight down, and then bend your elbow to 90 degrees, then use your resistance band and rotate your forearm from being straight out in front of you to straight out from your side. Also hit the gym to strengthen back and shoulder muscles, biceps and chest, because it all connects in the shoulder.
 
Thanks man, that´s exactly my problem. In addition to the rotator cuff tear they had to create a fake glenoid labrum and that seems to make it even harder to rotate.
 
Rowing, plenty of it (20-30 minutes a day starting off). I did my cuff in couldn't move my shoulder for a week and a half then went straight into rowing as it freed up.
 
OP: I went through a lot of physical therapy for my labrum this summer if you need exercises for your labrum, PM me.
 
i had rotator cuff/labrum/SLAP tear surgery my freshman year of high school but you didn't say what was wrong so more info is needed for us to help you
 
Honestly, go see a doctor. If you don't even know what exactly is wrong we can't help you. Shoulder injuries suck and will keep coming back to haunt you. If you don't deal with it correctly now it'll hurt you way worse down the road. Don't fuck around with injuries, my shoulder surgery was a 6 month recovery and now an old hip injury I didn't address well enough when it happened is coming back to haunt me and I need to get surgery on that.

Being lazy about PT and rehab now will bite you in the ass down the road.
 
sorry guys! obviously I saw a doc, would be retarded not to... on the right shoulder the anterior labrum is gone so they created a neo-labrum. rotator cuff looked like it exploded (o-tone doc) but was fixed. the head of humerus had two compression fractures. I had physio for 6 months after the surgery, but even more than a year after the sidewards rotation is far from what it was. So now that I injured my other shoulder (still waiting for an mrt to be cmpletely sure what it is), I was looking for what kind of exercises you guys know, to get my movability completely back on that shoulder ;)
 
I got a slap tear, pectoral tear and a bruised humeral head while skiing some powder. To this day I have avoided surgery by doing resistant band training about 3-4 times a week. The exercises I did:

50 x Internal Rotation

50 x External Rotation

50 x Flexion

50 x Extension

50 x Abduction

50 x Adduction

50 x Bow and Arrow

Within the 50 repetitions:

10 at normal speed

10 at slow speed

10 at normal speed

10 at fast speed

10 at normal speed

By doing so, you prepare the shoulder for a variety of conditions that it might face in day to day life and therefore prevent further injury. Apart from these exercises, avoid anything that involves bringing your elbow above shoulder height. See a physio once a week for further analysis of your situation and massages and ultrasound work to release muscle strain is also good option. Even though my shoulder isn't perfect, I feel very comfortable with it to do most things. Anyway I hope this helped.

 
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