Citruscide needs help...

[b fold the truth]

Ok...we need to all come together and figure out a way to get Citruscide's shoulder back to working properly again.

Citrus...please tell us, in detail, what is wrong with your shoulder and what all that you have done to make it better. What has worked, etc...

I am hoping that many people on here can offer you advice and get you back to at least 80% within the next 4 months.

When Spatts gets back home...I am hoping that she will have a lot if information for you also...

B True

 

[PHATchik]

Here's hoping your effort works B. Good luck and take care C-Ditty.

 

[Citruscide]

Hmm... my shoulder has been ripped out of it's socket 2x... once in Jan 1999 and once in August 1999. The first is when I slipped down some icy stairs and it popped out, and was out for 3 hours. The second time, I was doing dumbbell millitary and it popped out, I put it back in myself... until this day, I'm not sure if it is in correctly? lol

Well... basically, I use the cable machine at the gym and have my arm at a 90 degree angle at the elbow and move it either away or toward my body... that's about the extent of my rehab... it really hasn't done MUCH for the overall mobility, but has seemed to make it stronger.

Something that has definately helped, is the PL benching style.. that is, moving my grip in and elbows. Also, that modified upright-row I was telling you about B... that hits my shoulders GREAT without stressing my joint. It seems to make it NOT hurt... but does little or nothing for the ROM.

I'm out for the rest of the day... going to a BB show in Ottawa.

Thanks for the help B-fold... I'm willing to try anything you suggest... as everything I have tried, doesn't really work.

C-ditty

 

[Cuthbert]

have you been to a doctor?

 

[satchboogie]

sorry to hear that Cit.... wish a successful recovery. here is my view:

the scapula and clavicle are very strong and can withhold quite a bit of pressure and/or stress. but they too have a limit.

shoulder injuries are very common by those who have trained with heavy weights and less than perfect form.

depending on the type of injury and the extent of injury, in most cases, total and 100% recovery is unlikely. be smart, train lighter and only time will tell.

to insure maximum recovery, however, it would be wise to ease off the heavy weight for a while, and focus on isolation exercises. the compound movements will obvioulsy be more stressful on the joints, ligaments, and tendons while light weighted isolation exercises are just what the doctor ordered in your case.

lots of luck bro.

 

[jeremys]

have you tried a shoulder horn, plate raises, cuban rotations, etc?

i dont know much about shoulders, but maybe somebody else might have some experience with something similar. where does it hurt and in what position?

 

[PolishHammer1977]

Active recovery

I am the proud owner of 2 shoulders that have collectively been out of the socket over 100 times. I have done som much therapy and active recovery it would make the average person sick.

You must keep at it. You have to level with yourself. Take away all exercises that present a threat or a danger to your shoulders.

Rehab like an animal. You will work harder during this rehab than you ever did in your life. Your shoulders are the harness of your upper body.

There are 2 ways to go citrus;

you can either stop lifting and rehab or you can active recovery and hope for the best. I only see two ways to go. I chose the first option and as you can see it worked for me Or you can try and pave your own road and active recovery. If you do indeed take that road, ask yourself this question;

would youhave the potential to become stronger in one year if you just did rehab? Do you think your shoulders would be stronger with a long period of rehab?

I do but this question is not for me. One mans word.

 

[PolishHammer1977]

Man, when I clicked on this thread I thought he needed some other kind of help. I was ready to cruise to Chicago with some weapons.

lol if that was the case i would grab Lord Sus and we could start a party

 

[Thaibox]

Man, when I clicked on this thread I thought he needed some other kind of help. I was ready to cruise to Chicago with some weapons.

 

[Zyglamail]

Sounds to me like some serious tendon/ligament laxity not holding the shoulder in place due to the trauma. The key is to let it heal and if it has been a long time it may beed coaxing to heal but failure to have the tendons/ligament pulled taught again will likely result in reosion of the joint and long term damage.

Instead of recreating the wheel, I have some lengthy replies in another post and it basically applies here as well, here is the link.

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=226623

 

[DrBones]

I've been run over by a car, popped my shoulders out plenty of times, and had massive tendon scar tissue...
I couldn't train very well at all for almost 2 years. I went to over 7 doctors and they all told me I was fucked....
Heres what I've done to get my shoulders back to 95% of their previous copacity...

1.Deep tissue massage.... You probably have OODLES of scar tissue surround your scap, on your bicep tendons, seratus, teres minor... If you have limited mobilitiy I would be willing to bet a lot of it has to do with scar tissue.... You are going to need at least 5-10 sessions before you notice BIG results.... I credit this to at least 75% of the reason my shoulder has recovered. 100% of the reason i can bench again.

2.Stretch. Lean against a wall, and pull your arm across your body with your other arm. MAKE SURE YOU KEEP YOUR SHOULDER FLAT AGAINST THE WALL... if you pull it forward it won't stretch your scap. My sports medecine doctor told me to do this stretch 6 times a day. 3 in the morning when you wake up for a minute each, and 3 at night for a minute each.... I also tossed in random 30 second stretches while driving... This really helped as well.

3.Cuban Rotations and external rotations(like you've been doing)... I've been doing cuban rotations for a while now... and even though they feel like death while doing them, my rotator cuffs have become incredibly strong compared to what they used to be... concentrate on getting 10-12 reps... when you can do 3 sets of 12, go up 5 lbs and continue your progress FOREVER... if you want ot get stronger your cuffs need to be there to back you up...

4.Chiropractor, you may have some subluxations in your upper spine cuasing your nervous system function inproperly. A simple adjustment can give you significantly more pain free Range of motion....

Anyways.. this is coming from a guy who couldn't even lift my arms in the air without extreme excrutiating pain, and is now pretty much restriction free with my shoulders. I was under the immpression that heavy training would never be a part of my life EVER again.... I have proven so many doctors wrong and I have never been happier....

I hope that gives you some where to go with your shoulder problems..

Thanks

 

[WarriorPL]

How mant surgeries did you go through, if any?
That's odd that you popped it in yourself and just left it there. I think taking a few monthes off from the gym for surgery and recovery to get back 100% would be worth it.

 

[endpoint]

http://www.elitefts.com/documents/shoulder-rehab.htm

 

[Lord_Suston]

Damn right Hammer. I read this and started to get the .308 semi out. I would recommend an MRI to see if c-ditty has any bone spurs in there as well. they can be removed sugically with little scaring and only minor rehab time as well.

 

[Citruscide]

Shit... thanks for the reads guys!! DAMN!

C-ditty

 

[PHATchik]

lol if that was the case i would grab Lord Sus and we could start a party

I'd come kick a little ass myself.

 

[b fold the truth]

ok...need an update.

What are you doing to fix this problem?

(Nope...I'm not gonna let you hide or quit on this one)

B True

 

[SofaGeorge]

I recommend a deca/d-bol/test cycle. That usually heals everything.

 

[PolishHammer1977]

I thought about this for C,

How about no lifting for one month. Just therapy
(band movements), ice/heat, and work up to gradual strength movements. 7 days a week band, ice/heat.

Before your band movements your warmp ups will be isometric. Place the top of your hand onto the side of a wall and push. Hold for 5-10 seconds and release. You will feel the tension build and the muscles contracting.
Your band movements are internal and external rotations with a pillow under your elbow. 3 sets of 10. Like a modified PT program.
The gradual strength movements would include rotator exercises with weight (db's). Shoulder horn, assorted standing and lying rotator cuff exercises. 5 days a week band, ice/heat. When you feel strong and making progress (2nd week estimation), it's time to impliment the 1-3 pound db's. Internal, external rotations matched up with DI & DII band movements. These movements are closely related to a swordsman withdrwaing and placing back his sword into his steel case.
By this point you should be almost in shape enough to begin training. this assumes that you do not have injury beyond therapy's repair.
This is a basic model for modifying PT progrmas that I have seen, witnessed, and been a part of. Not a bad way to start. Whatta' ya think?

Ice - buy a big bag of peas -20 on/off
heat - heating pad - 20 on/off