I’ve had big problems with my shoulders for nearly 2 years and I’m finally getting something done about it.
I’m getting the left one scoped on January 24th, a week and a day from now.
Anyone who’s had arthroscopic surgery done, please tell me about your recovery and rehab - how long it took before you felt 100%, what the rehab consisted of, etc. etc.
One of my main questions is…is there any reason for me to keep working out for this next week?
My running form has been off for quite a while, simply because I can’t really swing my left arm that far back anymore. Regardless, I’ve been working on a CF-like workout schedule for a few months - tempo thrice a week, speed, acceleration and SE mixed in on M-W-F.
If I’m knocked out of running for more than a few weeks, it seems like a waste of energy. Any speed gains are probably going to be lost even if I can do some sort of cardio (I’m guessing bike work) to stay in shape.
What are you having done?
I had both rotator cuffs repaired (L-2000, R-2007). If that is what you are getting you are looking at 7 weeks of physio to regain ROM.
You will be shocked at how debilitated you are. After that it is 6 months of gradual buildup of training. It can be a full year before you are weight training with intensity and not thinking about it.
On the other hand you should be able to start tempo type work after the first 8 weeks.
This is no time to get lazy. Full recovery will take a lot of work and patience.
Maybe I should have entitled this “drive phase” or something else juicy to attract more readers.
I’m thinking about hitting the stationary bike for the next 2 months. It’s about the only thing I can think of that I can do without using my upper body at all. I suppose prima facie it’s more like distance running than sprinting but
what if I approached like tempo? And did 75% effort bursts for 15-30 seconds.
I’d really like to not only stay in shape - I’d like to maintain speed too. Any hints?
I tore my labrum so I know what you are going thru. You wont be able to do starts or fast sprinting for a while. Squats hurt my shoulder when they got heavy so stick to leg presses for now. Just get some physical therapy and start off light then when you feel up to it, add more weight and get more intense. You could do sprint drills in the water. Only up to your waist with limited movement on your shoulders.
I would say that because you aren’t doing any speed work (from which the tempo is a break) then bring up the intensity on the bike stuff.
Maybe 85% or so.
I hadn’t even thought of leg presses, nycjay, but that seems like a great idea. If I can do any pool sprint drills, I’ll do those on the same day as the leg presses.
Powerlifter - Good call on the 85% thing. While 3x3x300 sounds a lot heavier than any tempo I’ve done, I think you’re right in that I need to up the effort since I’m not really needing the tempo to recover from any speed work.
In my follow up, the doctor told me that things were much worse than suspected pre-op. He couldn’t tell me the day of the surgery because of how doped-up I was, but apparently I’m missing a good portion of the socket in addition to the labral tear.
Anyway, he said I probably can’t do any olympic lifts at all…ever… and I should only try pressing with dumbbells .
With that in mind, what’s the best substitute for clean or snatch?
I think I can at least try deadlift, because the movement isn’t as complex as the other two and there’s nothing close to an overhead movement.
You might ultimately be surprised at what you can do. Just be careful and progress slowly.
I was told that I couldn’t press anything overhead after my rotator cuff repairs, but now I can one-arm snatch 100lb easily with either arm…
You will likely have to avoid the “catch” part of OL, but you will probably be able to do things like, snatch grip pulls, or clean pulls.
I progress with deads, then switch to clean or snatch pulls etc.