I can't comment on your particular injury, but when I injured my right shoulder (by being an idiot and not letting go when my foot slipped on a bouldering problem) I started deadlifting every day using a program I read about in Easy Strength. He found that training the non-injured side actually had a surprising amount of carry over to the injured side. Though I can't find a specific article, Dan John talks, in some of his podcasts and interviews, about the time that he fractured his wrist (or something very similar) and carried on training everything that he could, including his non-injured side. Throughout all of this, I've never stopped training, I've just adapted what I do (upper body broken = train lower body and vice versa). Over the past several years of lifting weights, playing with strongman training and rock climbing, I've had numerous injuries including (but not limited to) a fractured thumb, popped finger tendons, severe shoulder trauma (can't remember exactly, but only narrowly avoided surgery), rotator cuff issues with both shoulders and more recently a dislocated ankle. Do not be a hero.īe sure to check with doctors first! If anything, use this as an opportunity to build your back and weak muscles. If you feel pain instantly quit that exercise. Your body will force you to use absolute correct form to do exercises now. Your shoulders and lats can get indirectly targeted through bench, one arm db rows, and more. Use close grip bench press or tricep pushdowns.īack exercises on a bench support, such as bat wings, scapular retractions, t-rows with dumbbells, cable exercises, etc should be ok. Triceps, avoid overhead exercises such as tricep extensions or skull-crushers. Use dumbbells seated or even try preacher curls so your arm doesn't need a shoulder stabilizer. This will work triceps.īicep curls as these use your shoulders as stabilizers. if this doesn't work you can try reverse grip bench press or even dumbbell bench press. Try it with not letting your elbows go below parallel and retract your scapula. Horizontal pushing such as barbell bench press should be very carefully approached. You can test the waters with heavier weights in a few weeks.Īvoid lifting ANYTHING overhead until your shoulder is healed then start with light reps. Use this as an opportunity to build muscular endurance. After a few weeks, you can try lowering the rep range and adding weight, although I'd stay in the 20 to 30 rep range for a while, then stay in the 15 rep range. All that could be prevented.Īfter 6 weeks of rest and physical therapy use a 20-30 rep plan with very lightweight and slowly increase your weight. You can really permanently damage your shoulder. So here are things you can do or should avoid:įocus on healing first! If you feel any pain exercising then stop. Shoulder raises with no weight helped reduce the risk of a frozen shoulder. I was advised to do this and it should heal in 6 to 8 weeks enough to continue. and some very lightweight (1 lb) rotator cuff exercises. The treatment plan I had was to stop actually doing rotator cuff strengthening that involved bands and do static stretches for my rotator cuff internal, external, etc. Making sure they specialize in sports will help too. Either way, I'd suggest seeing a few different bone specialists or orthopedics or physiatrists and a well qualified physical therapist. I have a shoulder injury as well in my rotator cuff although I'm very curious about yours because most tears heal.
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