First trip to the gym since rotator cuff surgery

[Fast Twitch Fiber]

It's 3.5 weeks after my op. I was going to do some squats last night but it hurt too bad just trying to get my hands back far enough to hold the bar. I didn't even back out of the rack. I thought I was ready.

So, I ended up doing some dumbell curls with 30 pounds in one hand and 15 in the other. Then I did some tricep kickbacks and leg presses. It was a pussy workout but it felt good just to do something. I didn't lift for 3 weeks before the surgery so this made a 6.5 week layoff. That's the longest in the 17 years I've lifted.

 

[Tom Treutlein]

How did you injure it, and what did it feel like? I feel like I may have injured my right shoulder. It really hurts to do pullups - it's a pain that feels kind've deep-rooted in my shoulder, and any tension on the entire arm has me wincing. Sound like a rotator cuff deal?

Sorry to hear about your situation - I hate being inactive.

 

[Fast Twitch Fiber]

If it only hurts on pullups it's not likely a rotator cuff problem. With RC problems any type of overhead press or upright row will hurt. I think part of the bicep tendon connects under the shoulder. It could be that.

My injury built up over time. It's been hurting for over 4 years. I developed some pretty big bone spurs which in turn caused tendonitis and bursitis and even partially tore an RC tendon.

 

[Tom Treutlein]

Alright, then it was probably just caused through a weird movement or something. Thanks for the input.

Oh, and good luck getting back into the swing of things.

 

[riverrock]

One foot in the door and your back. you've done that - well done bro. welcome back to the great life of pumping iron!

 

[DaPit26]

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How did you injure it, and what did it feel like? I feel like I may have injured my right shoulder. It really hurts to do pullups - it's a pain that feels kind've deep-rooted in my shoulder, and any tension on the entire arm has me wincing. Sound like a rotator cuff deal?

def not a RC. i fucked mine up bad and was real hesitant to start lifting heavy afterwards. Benching took awhile to get back up but i'm around 370 now and it's fine.
i went to pt and continue doing stretching exercises to strengthen it.
Fast twitch Fiber - it must've been fairly severe for surgery! did you go to a pt after? hopefully you heal 100% bro. just take her slow and don't give up- you'll be as good as new before you know it, hopefully

 

[KillahBee]

Good to hear you are feeling good enough to even touch a weight. Don't rush it bro - take your time. Are you doing any RC-specific strengthening programs?

 

[Tom Treutlein]

What kind've stuff is good for RC conditioning/strengthening?

I just do "L-Fly" exercises, where the arms are out to my sides, elbow bent at 90 degrees, raise the weight up and lower it so my arms are parallel with the floor.

 

[KillahBee]

What kind've stuff is good for RC conditioning/strengthening?

I just do "L-Fly" exercises, where the arms are out to my sides, elbow bent at 90 degrees, raise the weight up and lower it so my arms are parallel with the floor.

I followed this program almost to a T. It includes the l-fly.


http://www.dolfzine.com/page391.htm

 

[glover]

I had the same repair. Use the smith machine. You won't have to hold the bar. Forget about lifting you need more time to heal. Start lite exercises to build rotator back up.

 

[DaPit26]

with my repair, i hated the smith machine. it actually hurt worse on the machine because it's so unnatural. the only things that bother me now is sometimes laterals, inclines, and swinging a bat or something.

 

[wesley90]

I have had 2 glenohumeral reconstructions done in the last 8 months, my last one was 4 weeks ago. I dont think you should be touching ANY weight till 7 weeks at least...thats the reason why mine just tore again. In fact, it was worse the second time around than the first.

 

[Fast Twitch Fiber]

Damn Wesley, that sucks. I might be trying to rush things. It sucks because for the last 6 months prior to surgery my workouts had been so inconsistent due to pain and taking a few weeks off at a time hoping to heal. Basically my lifting had hit rock bottom before the surgery so I'm really anxious to get my strength back.

It sucks that I used to bench 315 for 6 reps but before my operation I was down to 225 for 8 reps. I probably couldn't do 225 one rep right now.

 

[Rex]

How did you injure it, and what did it feel like? I feel like I may have injured my right shoulder. It really hurts to do pullups - it's a pain that feels kind've deep-rooted in my shoulder, and any tension on the entire arm has me wincing. Sound like a rotator cuff deal?

Look into SLAP tears. I have the same problem with my right shoulder. Went to PT first because the gov't [surprisingly] won't just go straight into surgery. Tried the PT and it did shit for me. If I do any kind of pulling motion [row, pull up] it'll get to a sticking point, painfully "crack" like hell, and finish the motion. The Navy dr who gsave me my PT routine told me he had the same problem, and it was a SLAP tear. Need MRI to confirm of course.

The biggest kick in the balls is that pullups make up 1/3 of my physical fitness test. 20 pullups for 5 pts each.

 

[Tom Treutlein]

Thanks for the input rex but oddly, a day or so after that post, I was back to normal. It was easier to do chinups (the term I use for a supinated grip) as opposed to pullups (pronated grip). Whatever the case, at this point, I'm entirely back to normal. I guess I got worried over nothing.

 

[Rex]

Thanks for the input rex but oddly, a day or so after that post, I was back to normal. It was easier to do chinups (the term I use for a supinated grip) as opposed to pullups (pronated grip). Whatever the case, at this point, I'm entirely back to normal. I guess I got worried over nothing.

Might've just strained the hell out of something. Either way glad to hear it's good to go now. I wouldn't wish my shoulder problem on anyone.

 

[Tom Treutlein]

Yes, I lucked out. Good luck with your issue, whatever it may be.