Training around shoulder injury

[Khorask]

About 1 year ago now I was diagnosed with a labrum tear in my left shoulder. Since then Ive undergone keyhole surgery and a shoulder stabilization.
Its been 6 months now since the major surgery (9 since the first) and im looking to get back into 'light' training. The doc who did the surgery said (3 months ago) he is happy for m to train bis/tri/legs but nothing to intense.
Im beginning to notice a bit of disproportional in the size of the arms compared to the chest (not so much the shoulders) and was looking for ways i could train them without impacting on the shoulder.

The actual injury was caused originally by overtraining and chest exercises which I didnt know at the time, put a lot of street on the shoulder.

Anyone with simular experiences ? any ideas on how to get back into the chest without hurting the shoulders.

Thanks in advance.
Ben

 

[herdus33]

i would also like to know how to get around this.....seein as how i have some shoulder probs......def noticing effects while liftin chest

 

[Khorask]

i would also like to know how to get around this.....seein as how i have some shoulder probs......def noticing effects while liftin chest

The weird thing about my injury and something that probably caused it to get worse is the fact I didnt loose strength or have pain when doing the bench press itself.
I only ever noticed the pain when putting my arm around my gfs shoulders (shes an inch taller). Its amazing how I could continue to train (even increase my weight) which caused it to get worse.. with no loss of strength and also with no pain.

Now ive had the surgery all is different. There is pain and weakness.

Thats gotta piss you off ;(

 

[Neo22]

About 1 year ago now I was diagnosed with a labrum tear in my left shoulder. Since then Ive undergone keyhole surgery and a shoulder stabilization.
Its been 6 months now since the major surgery (9 since the first) and im looking to get back into 'light' training. The doc who did the surgery said (3 months ago) he is happy for m to train bis/tri/legs but nothing to intense.
Im beginning to notice a bit of disproportional in the size of the arms compared to the chest (not so much the shoulders) and was looking for ways i could train them without impacting on the shoulder.

The actual injury was caused originally by overtraining and chest exercises which I didnt know at the time, put a lot of street on the shoulder.

Anyone with simular experiences ? any ideas on how to get back into the chest without hurting the shoulders.

Thanks in advance.
Ben

I had a torn labral muscle from the same things you speak of. I was in the gym 2 months after surgery. You don't want to train around it. You want to focus on strengthening the whole scapula of your shoulder. If I were you I would focus on a lot of back and rear delt movements which help your stabilization muscles. Stay away from front raises, behind the neck press, behind the neck pulldowns for a while. Do not go heavy at all for some time. Start slowly with reps of 15-20 and let your tendons work. WOrry about strength later. I'm still not symmetrical in my traps 2 years after surgery. Its just how it is. I hope you don't get that way but if you do accept it.

 

[Khorask]

I had a torn labral muscle from the same things you speak of. I was in the gym 2 months after surgery. You don't want to train around it. You want to focus on strengthening the whole scapula of your shoulder. If I were you I would focus on a lot of back and rear delt movements which help your stabilization muscles. Stay away from front raises, behind the neck press, behind the neck pulldowns for a while. Do not go heavy at all for some time. Start slowly with reps of 15-20 and let your tendons work. WOrry about strength later. I'm still not symmetrical in my traps 2 years after surgery. Its just how it is. I hope you don't get that way but if you do accept it.

Thanks for the reply,
..is there anyway I can target the chest and continue to work it harder while keeping stress to the shoulders at a minimum ?

 

[JohnRobHolmes]

unfortunatly you wont be able to hit the chest hard and still take it easy on your shoulders. You can train smart though.

Over anything, keep your elbows tucked in, and never never do any single joint motions toward the front. No flyes, lateral raises, etc. You should be able to train your scapulae and rotators with single joint motions, but your PT could help you out best there.

I agree that you should focus on strengthening your labrum and rotators over everything else. You will not be able to properly train again until you address this first. I assume that your pulling strength is behind your pushing strength, and this is how your problem started. I have dislocated both of my shoulders, but I have managed to escape labrum damage (this baffled my doc). It is amazing what the body can endure and how strong it can be and still have major problems.