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How can I work out around a shoulder injury?
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Horus Offline
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How can I work out around a shoulder injury?
I'm heading back to the gym tomorrow after many months off with a shoulder injury. I still have many months of physiotherapy before I expect my shoulder to properly recover so I'll be extremely cautious and will take it very slowly. I can't/won't do any pushing movements and I am planning to d
o nothing but squats, deadlifts and pullups until I recover fully. Does this sound like a decent plan and does anyone have any further suggestions?
02-14-2018 08:13 AM
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SteezeySteve Offline
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RE: How can I work out around a shoulder injury?
what kind of shoulder injury? Slapp tear or rotator cuff? Spare no details on whats up because it all matters.

In general if its still healing go light and focus on getting 'blood flow' to the area instead of trying to make gains. It'll help the tendons heal,and help maintain your mass without risking it getting fucked up even more.

02-16-2018 05:25 AM
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louiebeans Offline
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RE: How can I work out around a shoulder injury?
Use the time to work on other healthy muscles and slowly work your way back to "normal" shoulder stuff, like you plan. The last thing you want to do is re-injure yourself and be back at square 1.

(04-21-2014 04:47 AM)WestIndianArchie Wrote:  On the cool, she probably had at least one too many tortiillas, but the tetas was mas gorda, comprenede?
02-16-2018 07:36 AM
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S3K2 Offline
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RE: How can I work out around a shoulder injury?
Assuming its a major injury you don't. You skip the gym until it heals. In the mean time, diet your ass off. Your body comes first.

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02-16-2018 12:01 PM
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RE: How can I work out around a shoulder injury?
(02-16-2018 12:01 PM)S3K2 Wrote:  Assuming its a major injury you don't. You skip the gym until it heals. In the mean time, diet your ass off. Your body comes first.
Common idea,but its wrong when we are talking tendon injuries. Movement and blood flow can actually speed up the recovery time,and prevent long term range of motion problems. You just have to be smart about it,know what you're doing,and be in touch with your body. Even if its just cardio that blood flow makes a difference. I think people think "well i might as well sit on my ass and do nothing" because they forget that movement is medicine for the body (especially in our sedentary world). Even if you are limited to power walking its still worth it.

Also don't forget shoulders have a tendency to "lock up" as a safety mechanism when injured so if you haven't done strengthing and stretching post injury that can lead to bad things long term.

If someone has never played a sport in their life and gets injured that's one thing but if you've been an athlete in some way your whole life that changes things. I'll admit its a sensitive subject because most people don't try to develop that 'mind muscle connection' and become in tune with their bodies so it makes it easy to get injured if you just jump right in and do what you did before.

I remember when i was working on straight arm planche leans heavy i could FEEL the bicep tendon being damaged,and it would sting. I was to aggressive with the stress I put on that tendon,but I got away with it because i did the most gay exercise anyone could think of....100 rep low resistance band curls just to get the nutrients delivered to that tendon to let it heal. I had a debilating shoulder injury that was likely a slap tear and did 10lbs dumbbell bench for the same reason.
To be dedicated and consistent with that kind of stuff is way harder than deadlifts because its embarrassing in public,and is no fun but its pretty damn effective. It takes a different kind of strength to not give up on training for good.

Even if you are just working 1 side of the body you should do so because it will help maintain strength in the adjacent side of the body. Obviously don't try to make strength gains and cause imbalance but if you do just enough to maintain it will be worth it.

02-16-2018 12:50 PM
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RE: How can I work out around a shoulder injury?
What you speak of is physical therapy. I didn't go there, didn't want to speculate. I had shoulder surgery 5 years ago and I was out of the gym for 6 months. Dieted my ass off in the mean time and did not lose any muscle in shoulder. (Tape measured). Also, after 6 months off, 2nd week in the gym I was lifting same weight as I was 6 months ago. A high protein diet will save your muscle during an injury/time off of the gym. Of course high homones does to. I was not on gear during this time as well.

Depending on the injury I agree. Working it to get it stronger will help with the recovery.

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02-17-2018 12:00 PM
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kbell Offline
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RE: How can I work out around a shoulder injury?
Took me about a year to regain my strength, not much muscle lost after 5 months no gym following the surgery (2-3 times a week pt though). Haven't really added back bench pressing and over head pushing.
02-17-2018 08:20 PM
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Brahman Offline
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Post: #8
RE: How can I work out around a shoulder injury?
I had a slap tear (torn labrum). My shoulder felt like I slept on it all night, doing side planks or shoulder presses would cause that part of my body to shake. My options were surgery to stitch the tear or PT. I went with the latter. After 4-5 months of shoulder, back, and chest exercises, I was able to strengthen the muscles around my labrum and resolve the issue. However, this is something I’ll have to do for the rest of my life since the labrum doesn’t heal on its own.
02-21-2018 12:27 AM
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Horus Offline
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RE: How can I work out around a shoulder injury?
Thanks guys. I'm going to take it very slowly and carefully.
02-23-2018 06:18 AM
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StrikeBack Online
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Post: #10
RE: How can I work out around a shoulder injury?
You gotta check if it's ok with your injury, but cable machine and band exercises were great for me while rehabbing my shoulder. It was the only kind of resistance that my shoulder was OK with, other types (weight loading) were too much.

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02-24-2018 09:15 PM
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Horus Offline
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RE: How can I work out around a shoulder injury?
(02-24-2018 09:15 PM)StrikeBack Wrote:  You gotta check if it's ok with your injury, but cable machine and band exercises were great for me while rehabbing my shoulder. It was the only kind of resistance that my shoulder was OK with, other types (weight loading) were too much.

Yeah I've found the same thing. I mostly spent my time at the cable machine since I've been back. For example I can hardly do one dumbell fly due to the pain,, but the cable fly is no problem at all and feels great. I basically did an entire workout of cable chest flys today.
02-26-2018 10:02 AM
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Remington Offline
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RE: How can I work out around a shoulder injury?
Reviving this thread.

Been struggling with shoulder problems since blowing out my arm as a collegiate athlete.

Had times where my shoulder felt fine, and others where I was in constant pain.

I've altered my workout to where my shoulders aren't strained and eliminating movements that could potentially harm them further.

I still do shoulder exercises such as dumbbell military presses that don't hurt. Shoulders looked much more defined but there is always room for improvement. They look great and I want to continue progressing.

Been doing a lot of internal and external rotation exercises before I lift to get everything warmed up.

During my workouts, my shoulders feel great, on off days or leg days, they feel achy and sometimes painful.

Been watching a lot of youtube clips for shoulder workouts that don't put too much stress on the areas where I feel pain, which has been helping.



Horus, what exercises have you been doing (besides utilizing the cable machine) to where you haven't had pain lifting?

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(This post was last modified: 12-28-2018 08:59 PM by Remington.)
12-28-2018 08:51 PM
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Horus Offline
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RE: How can I work out around a shoulder injury?
Any bench press or dumbell press is out of the question for me, and I'll never do them again due the rest of my life. I've tried them a couple of times just out of curiosity to see what week happen, and I'll immediately experience sharp pain that I don't get with any other movement. I've stuck with cable exercises only, but only with lighter weight, and I stop immediately if I feel any pain. For shoulders I've been doing mostly lateral raises, but I've started incorporating dumbbell shoulder presses, which I can do quite comfortably and without pain - I don't do barbell shoulder presses because there is still a significant difference in strength on one side which I lost after my injury. It's very frustrating, and I have no idea what would happen if I tried to push through the pain. But I'm fairly sure I'll be thanking myself in twenty years for staying on the side of caution now.
12-29-2018 02:54 AM
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LeBeau Offline
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Post: #14
RE: How can I work out around a shoulder injury?
I've benefited from both the Shoulder and the Scapula routines contained in the links in this data sheet:

https://www.rooshvforum.com/thread-38372.html

It also wouldn't hurt to make sure you are getting massages/myofascial release around your shoulders, traps, lats, etc. since these will often be tight.

As you recover, you can also add sets of very light YTWL raises and Cuban Rotations a few times a week.

Finally, once your shoulders can handle weight, it would help your alignment to slowly increase time spent hanging from a bar (no chin ups or pull ups yet, just hang and time yourself).
12-29-2018 05:31 PM
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LeeEnfield303 Offline
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Post: #15
RE: How can I work out around a shoulder injury?
I have a partially torn rotator cuff ( second time...grrr). I'm working around it in the gym. Do you have specific questions?

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01-03-2019 09:12 PM
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Labienus Offline
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RE: How can I work out around a shoulder injury?
Do deadhang and pullups. Those are the two exercises that finally fixed my shoulder (I dislocated it many times).

Be careful at first, especially when you lower yourself down when doing pullups.
(This post was last modified: 01-04-2019 12:48 PM by Labienus.)
01-04-2019 12:48 PM
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RE: How can I work out around a shoulder injury?
(12-28-2018 08:51 PM)Remington Wrote:  Reviving this thread.

Been struggling with shoulder problems since blowing out my arm as a collegiate athlete.

Had times where my shoulder felt fine, and others where I was in constant pain.

I've altered my workout to where my shoulders aren't strained and eliminating movements that could potentially harm them further.

I still do shoulder exercises such as dumbbell military presses that don't hurt. Shoulders looked much more defined but there is always room for improvement. They look great and I want to continue progressing.

Been doing a lot of internal and external rotation exercises before I lift to get everything warmed up.

During my workouts, my shoulders feel great, on off days or leg days, they feel achy and sometimes painful.

Been watching a lot of youtube clips for shoulder workouts that don't put too much stress on the areas where I feel pain, which has been helping.



Horus, what exercises have you been doing (besides utilizing the cable machine) to where you haven't had pain lifting?

You need to figure out the issue before you can address it properly. A good sports medicine dr who works with athletes is your best bet.

Once you get it figured out you can determine a training approach. Some PT or other things may be required.
01-04-2019 06:29 PM
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