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Torn rotator cuff rehab advice

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posted by jonnyoxygen
I tore my rotator cuff in July and am in the process of getting back into weight training. I can still feel pain when I completely rotate my arm, but general movement and daily use, including moving and lifting of heavy objects, is possible. Prior to my accident, my workout was generally for overall strength, athleticism and flexibility. I do an ample amount of cardio as well. My specific questions are:

1) What kind of weight training should I do to gain strength back in my shoulder?
2) What kind of weight training should I AVOID?
3) What is the optimum workout to minimalize the potential for arthritis years down the road?
4) If done correctly, safely and religiously, what kind of gains can I expect? or will my shoulder always be an issue?

Any advice at all would be greatly appreciated!

posted by shortz
Avoid shoulder presses for now and go with DBs for all chest exercises. Also avoid wide grip pull downs or chins for the time being...dips are also hard on the shoulders. Start with light DBs presses, something you can do for 20 reps.

You want to get a balance, so work on bent laterals and regular laterals every other day with very light DBs. You don't want to incorperate too much delt, so keeping it light will work R/C better. External rotations are good too.

Any time you tear connective tissue you must remember that it does not actually heal. So, to prevent further injury, strengthen those R/C as much as possible.

posted by OutShizzled
You should definatly speak to your doctor first before trying any weight training after a serious injury like that. I think that would be the first advice I would give. I would avoid doing exercises that are straining on yer cuff and do very light weight to begin with. You shouldn't rush into it. As soon or if you feel any pain, STOP the movement right away! Your gains will be slow but effective. Remember, just like us regular bodybuilders/weighlifters, this stuff doesn't come overnight and takes a while. so be patient and hang in there :thumbs:

posted by Francis Clark
I have had a partially torn rotator cuff since Nov 2003. I couldnt perform any type of pushing exercise with weight. I discovered a "Rotator cuff" machine a my gym. Starting with low weights I would perform at least 4 sets on this machine during every workout. It has helped immensely. I must confess that I brought on the original injury. I had been training to participate in Master Class bench press contests and just overdid it. I also caused reinjury of the cuff several times by letting my ego get in the way. Everytime my shoulder started feeling good again I would throw 315 on the bar and start doing sets.... very bad idea.
By taking it slow I am almost back to the strength level I had prior to the injury.
So... with the gift of hindsight here is my advise.
Find a rotator cuff machine or use DBs to perform the universally suggested rotator cuff rehab exercises. Perform these exercises religiously, several sets every workout.
Don't be an egotist. Respect your body. If the shoulder tingles put the weight down. If the pain runs down the entire arm, one more rep wont make it better.
The road back is long and rough but it does lead to the desired destination.
Fran

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