Looking for ideas for a workout plan because of a rotator cuff injury?

2016-02-01T10:52:52-05:00

I'm trying to workout around a rotatar cuff injury and I'm looking for some ideas. Also if anyone has variations on the basic strengthening exercises for the rotary cuff that would be great.

Response by MAJ Private RallyPoint Member made Feb 1 at 2016 11:00 AM

2016-02-01T11:00:58-05:00

I had shoulder surgery in September, albeit not for my rotator cuff. I had my bicep tendon relocated, bone spurs and arthritis removed. What I've found was focusing on the small muscles that we tend to overlook during normal workouts and essentially that's what my physical therapist assigned me to do. Beginning with basic stretches (doorway stretch, walk the wall stretch, hand behind the center of your back stretch), evolving to elastic band resistance training, targeting the shoulder - focusing on basic shoulder movements. After about 4-5 weeks of that, I was allowed to incorporate weights, very light weights.

I'm working out like I was before now, however I don't have the same strength in my shoulder that I had prior to surgery - but that is the long road in which I had to swallow my ego and only lift what is appropriate for my current shoulder strength.

My apologies for not being more specific on exercises - but recovery is definitely a phase by phase method and requires time...which I'm sure you're aware of.

Response by Capt Tom Brown made Feb 1 at 2016 11:03 AM

2016-02-01T11:03:38-05:00

Have you had surgery to repair the tear? Usually surgery is followed up with physical therapy by a professional therapist who know how to gradually strengthen the repaired tendon etc. Hope you are starting slow to say the least. Best wishes in yr recovery..

Response by SGT Private RallyPoint Member made Feb 1 at 2016 11:08 AM

2016-02-01T11:08:53-05:00

I do a lot of rotational shoulder exercises for my rotary cuff. Also:
Strict form without elbows flared out on presses
Build strength in opposing muscles (rear delts, lats)
no fancy crap (behind the neck stuff isn't worth much)
Focus on good range of motion
Consider glucosamine and chrondriton with MSM
Dynamic stretches before you workout and static stretches after

http://exrx.net/Lists/ExList/BackWt.html#Infraspinatus
SFC Stephen King , care to amend ?

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Response by LTC Private RallyPoint Member made Feb 1 at 2016 11:10 AM

2016-02-01T11:10:46-05:00

I went through physical therapy for a slight tear that they didn't operate on but gave me a cortisone shot in the shoulder. Basically it was stretching using a door frame to grab and extend the arm in various directions. That was followed with a bunch of exercises using rubber tubing with handle grips on the end. Essentially I would move my arms in every direction under resistance. The only thing was they told me not to do any overhead press type movements. I think you could find the type exercises with a google search on shoulder physical therapy. The rubber tubing came in different colors based on how much resistance it gave, so you could increase as your shoulder got better.

Response by CPT Private RallyPoint Member made Feb 1 at 2016 11:18 AM

2016-02-01T11:18:47-05:00

During my baseball practices growing up my grandpa would always, always tell us "watch out for those rotator cuffs." I didn't know what he was talking about til much later. If you have a confirmed tear, then consult a doctor or a physical trainer and find out how long you should rest your shoulder before beginning a light stretching routine. Resistance training with rubber tubing is also helpful once your shoulder is strong enough to maintain the pressure. Putting undue pressure on the shoulder could damage the cuff further. CPT Private RallyPoint Member Get well soon!

Response by LTC Private RallyPoint Member made Feb 1 at 2016 11:26 AM

2016-02-01T11:26:51-05:00

Get a 5 gallon jug and fill it 3/4 with rice. Then work to punch through the rice. Also a medicine ball (small) doing rotational circles on the wall.

Response by LTC Stephen F. made Feb 1 at 2016 12:00 PM

2016-02-01T12:00:54-05:00

Thanks for posting the anatomy of a rotator cuff tear CPT Private RallyPoint Member. I have atera in my rotator cuff. When I went to scheduled to be admitted into Walter Reed Army Medical Center in March 2003 for mitral valve surgery [repair or replace would be decided after they opened up my heart and checked it out] I asked if they could repair my rotator cuff since I would already be on the table and out cold. They looked at my like I was crazy. :-)

Response by SFC Stephen King made Feb 1 at 2016 12:22 PM

2016-02-01T12:22:44-05:00

CPT Private RallyPoint Member Focus on motion that you can do without pain. I find that shoulders respond to a variety of raises. And rows. My favorite row is the kayak row

Response by CPT Jack Durish made Feb 1 at 2016 12:27 PM

2016-02-01T12:27:02-05:00

Allow me to offer a variation on the biblical exhortation "Go find a rabbi [teacher]". Every injury is unique and you need an expert with firsthand knowledge of your particular case. My daughter had a similar injury while rowing on a college team. The sports medicine people weren't able to help but, luckily, she found a chiropractor who took good care of her. I'm not saying chiropractors are better than sports medicine people. I'm simply pointing out that you need to find the correct person with the correct solution. (BTW, he also took care of my sciatica - better than a neurologist who wanted to medicate and the orthopedist who wanted to cut)

Response by SFC Stephen King made Feb 1 at 2016 1:17 PM

2016-02-01T13:17:03-05:00

CPT Private RallyPoint Member Look at some light bands to help strengthen your muscles avoid heavy weight. I have acute separations in my AC Joints. I use a dyna-flex ball, a great tool to help with area's in the arms shoulders included.

Response by CW2 Private RallyPoint Member made Feb 1 at 2016 1:19 PM

2016-02-01T13:19:15-05:00

There are many great recommendations on here and of course you know your body better than anyone else, but I would refer you to a licensed physical therapist to properly diagnose and treat your injury without any additional harm.

Response by CPT Private RallyPoint Member made Feb 1 at 2016 2:58 PM

2016-02-01T14:58:18-05:00

First, I would go to a physical therapist. I have a bad left shoulder due to degenerative hypertrophy. These are things you wasn't to seek a professional about. I spent about 6 months not being able to do a single push up. Now I can do bench again but at a much lower weight them before. All I did was not have good form and an old injury took me out of the game. It may cost money but it will be worth it.

Response by SFC Private RallyPoint Member made Feb 1 at 2016 9:45 PM

2016-02-01T21:45:44-05:00

CPT Private RallyPoint Member I've had 2 surgeries on the same shoulder within the last 18 months. They started me out with a pretty good PT plan to hopefully avoid the surgery. A lot of light to medium strength building.(red and green bands). Obviously didn't fare well...lol. They have done debridements twice. I have 2 tears but the tears are so frayed that they can't do a actual rotator repair. Eventually I'll need a full on repair.