Recovery after major shoulder repair

[fittofattofit]

Had a major shoulder repair on the 15th Feb - supraspinatus totally detached and infraspinatus torn halfway - 2 hr surgery for removal of spurs from the head of the humerus, Supraspinatus reattached with nylon and screws, infraspinatus sutured, acromioplasty (bone removed to allow more room for tendons) and the lateral head of the clavicle excised due to some AC joint degeneration, also allowing more room for tendons (reduced chance of impingement)

I had been doing well before my injury, 48yo, 5'6" 176lbs 12%bf, but I'm in a sling for 6 weeks post op , and no upper body gym work for 6 months!

I'm going to keep a log, really for my own sake, but I'm happy if anyone wants to follow, especially if they have had RC problems or are just getting old and decrepit like me.
I'll be concentrating on leg work and cardio initially, but will soon be starting Rotator cuff exercises and working towards some upper body training at six months

Me before the op


10th Feb 2010 176lb


Sept 2009 probably 172lb

[fittofattofit]

2 hours post op, 15th Feb 2010

had a block and plenty of narcs on board so felt good at this point.

5 days post-op, 20th Feb 2010

Sore as f... ,bruising all over my shoulder and chest, no sleep for three nights due to pain, not eating, weight down to 170, and feeling like sh..
I look waterlogged and puffy and I feel like I've lost loads of muscle overnight

[fittofattofit]

Day 9 post-op, 24th Feb 2010
Trained for the first time! Still sore but tolerable during the day
Got a hug from one of the trainers in the gym who thought that I was 'alpha' for coming in.

Legs
Leg Press 5 x 90kg (+sled) x 20 reps
Leg press calf raises 5 x 90kg (+sled) x 20 reps
Leg extensions 5 x 50kg x 8
Difficult not to tense the shoulder during these exercises
Don't like leg press because it aggravates a long-standing Right SI joint problem
30 mins total

Day 12 post-op, 27th Feb 2010 169lbs (down 7lbs in 12 days, mostly muscle I think)

Saw the surgeon yesterday and he's happy with progress. He removed the dressing and it looks like he cut across my delt vein - I liked that one as it is very prominent and I don't have bicep veins - damn!
Still painful, but aching and not needing painkillers. I am avoiding NSAIDs (eg voltaren) as I don't want to slow healing

Legs
Leg Press 5 x 110kg (+sled) x 20 reps
Leg press calf raises 5 x 110kg (+sled) x 20 reps
Leg extensions 5 x 50kg x 10
Lying leg curls 5 x 90lb x 10
Roman chair sit-ups 3 x 12
About 50 minutes

[fittofattofit]

Day 15 post-op, 2Nd March 2010 167lbs (down 9lbs in 15 days, Mostly muscle, maybe 2 lbs fat max)
Not really sore any more, but the sling is a nuissance.
I notice that my left shoulder has dropped, probably due to the excision of the clavicle head. I think that that my left shoulder will never be as prominent now - pity because my shoulders were always my best bodypart (I'm told)
felt like training my right arm, but that would just be stupid, so legs again!

Legs
Leg Press 5 x 120kg (+sled) x 20 reps
Leg press calf raises 5 x 120kg (+sled) x 20 reps
Leg extensions 5 x 50kg x 10 easy
Lying leg curls 5 x 90lb x 10
Roman chair sit-ups 3 x 12
easy today - will up weights next time
About 50 minutes

[fittofattofit]

Day 16 post-op. 3rd March 2010
Couldn't resist going to the gym today. Experimented with what I could do that wasn't legs.
Trainer suggested one-arm deadlifts! and I eventually succumbed to curling with one arm! (loser I know!)

One-arm deadlift 8 x 100lb DB x 6 sets
standing biceps curl 12 x 27.5lb x 5 sets R arm
(did it for the pump really to see if I can improve on my vascularity)
Roman chair hyperextensions 12 x 3
Swiss ball crunchies 12 x 3

45 minutes

[fittofattofit]

Day 18 post-op. Friday 5th March 2010.

Legs again
Leg Press 5 x 120kg (+sled) x 20 reps
Leg press calf raises 5 x 120kg (+sled) x 20 reps
Leg extensions 5 x 55kg x 10
Seated leg curls 5 x 45kg x 10
Roman chair sit-ups 3 x 12
will up weights next time
About 60 minutes, lots of talking

I have a video of my one-armed deadlift.
I know it's not pretty. Actually felt good for lower back tho' - kept my core tight and it was actually hard work. Can't go up in weight tho' 'cos 45kg is the heaviest DB

[fittofattofit]

Day 19 post-op. Saturday 6th March 2010. 166lbs

One-arm deadlift 8 x 100lb DB x 6 sets
standing biceps curl 12 x 27.5lb x 6 sets R arm
Roman chair hyperextensions 12 x 3
Swiss ball crunchies 12 x 3
Did my ROM exercises for my L shoulder as well - supposed to do these 6 x a day but I've been very busy and tend to have time in the morning and before bed, but not in between. Still ROM is improving and I'll try to be a better patient!

50 minutes

[fittofattofit]

Day 20 post-op. Sunday 7th March 2010. 165lbs!! Down 10 lbs in 3 weeks since the op!

RPM/spin class
60 mins
12 tracks

I could feel the loss of aerobic fitness since the op (not my strong point anyway!).
Holding the handle bar with one hand in the centre was OK, but I can feel it in my tris now!
No problem with the shoulder tho', so I'll try to work on doing this 2 or 3 times per week.
Probably not the best thing for retaining muscle mass, but I may as well take the opportunity to improve my aerobic fitness over the next six months, given that heavy tlifting is out of the question

[fittofattofit]

Day 22 post-op. Tuesday 9th March 2010.

Legs again
Leg Press 5 x 140kg (+sled) x 20 reps
Leg press calf raises 5 x 140kg (+sled) x 20,20,20,18,16 reps
Leg extensions 5 x 60kg x 10
Seated leg curls 5 x 50kg x 10,8,8,8,7
Roman chair sit-ups 3 x 15

About 55 minutes

[martyn747]

I'm subbed for this. I like how you're staying positive and doing what you can in the gym, I was out for a while with a dislocated shoulder and its really frustrating when you can't train!

I've got ongoing rotator cuff problems as well, had xrays on both shoulders but now I'm waiting for an MRI, am seeing a physio regularly which is helping though. Do you mind me asking what caused your shoulder problems?

Also, did you have surgery on both shoulders? Because in your first pics your right shoulder is bandaged up but you have been doing right arm bicep curls - either that or you have a seriously high pain threshold!

Also I wouldn't be too hard on yourself with the weight loss - I don't know if you'll have lost 10lbs of muscle in 3 weeks, I think you'll have lost more fat/maybe water retention than you're giving yourself credit for

Anyways, chin up and I'll be following ur log

Peace

[fittofattofit]

I'm subbed for this. I like how you're staying positive and doing what you can in the gym, I was out for a while with a dislocated shoulder and its really frustrating when you can't train!

I've got ongoing rotator cuff problems as well, had xrays on both shoulders but now I'm waiting for an MRI, am seeing a physio regularly which is helping though. Do you mind me asking what caused your shoulder problems?

Also, did you have surgery on both shoulders? Because in your first pics your right shoulder is bandaged up but you have been doing right arm bicep curls - either that or you have a seriously high pain threshold!

Also I wouldn't be too hard on yourself with the weight loss - I don't know if you'll have lost 10lbs of muscle in 3 weeks, I think you'll have lost more fat/maybe water retention than you're giving yourself credit for

Anyways, chin up and I'll be following ur log

Peace

Sorry to hear about your RC problems - rest and RC strengthening exercises are best,( but sometimes you will need an op)
I've had recurring RC problems for years (small tears and lots of impingement), which has limited my benching, and I have avoided overhead pressing for a decade. When it happened, I was benching 100kg, well controlled and balanced, and I just felt it 'snap'. The surgeon said it was like a shoelace that has worn at the eye, and just breaks when you pull it one too many times!

Surgery on left side only (pics were taken in the mirror, video directly!)

I'll keep thinking of ways to extend my training! Thanks for subbing!

[martyn747]

Sorry to hear about your RC problems - rest and RC strengthening exercises are best,( but sometimes you will need an op)
I've had recurring RC problems for years (small tears and lots of impingement), which has limited my benching, and I have avoided overhead pressing for a decade. When it happened, I was benching 100kg, well controlled and balanced, and I just felt it 'snap'. The surgeon said it was like a shoelace that has worn at the eye, and just breaks when you pull it one too many times!

Surgery on left side only (pics were taken in the mirror, video directly!)

I'll keep thinking of ways to extend my training! Thanks for subbing!

Thanks man, yeh I'm resting it up for a little bit now, I did a light chest session yesterday (only 15kg dumbells) and my shoulders hurt like hell today. Guess I'm gonna be on the cardio and legs for a bit like you

Any updates on your shoulder? Have you trained at all last couple of days?

[fittofattofit]

Thanks man, yeh I'm resting it up for a little bit now, I did a light chest session yesterday (only 15kg dumbells) and my shoulders hurt like hell today. Guess I'm gonna be on the cardio and legs for a bit like you

Any updates on your shoulder? Have you trained at all last couple of days?

Was in Canberra for meetings for two days so couldn't train.
Trained today tho', and was hanging out for it!!

Day 26 post-op Saturday 13th March

Legs again!

Leg Press 5 x 150kg/330lb (+sled) x 20 reps
Leg press calf raises 5 x 150kg (+sled) x 20,20,18,17,16 reps
Leg extensions 5 x 60kg/132lb x 10 easy will go up next time
Seated leg curls 5 x 50kg x 10,8,6,6,5 still don't like this but starting to 'feel' it in the hammies
Roman chair sit-ups 3 x 15

About 60 minutes

[fittofattofit]

Went to train today and my car ran out of petrol near the gym (only 600 yds from my house anyway - I shouldn't have been lazy!)
Was stopped at the lights at a major intersection.
My wife had driven my car while I was in Canberra and ignored the "very low fuel" warning on the dash! She took 40 minutes to find the jerry-can, fill it up and drive to me.
Abandoned my training plans so will have to work extra hard tomorrow

Pics from Wednesday, 23 days after the op, with about 9-10 lbs of weight loss. My left arm and shoulder have withered! Massage therapist said I'd lost a huge amount of muscle off my shoulders, arms and chest




Pictures from today of my scar - pretty big and puckered - hopefully it will smooth out with time

[fittofattofit]

I seem to have stabilised at a weight of around 167lbs, so 8 lbs down since the operation
I know I've lost an inch off my right arm and lots more off my left. I've also lost a lot of thickness from my back and lats, pretty much as expected.
I see the physio therapist today for the first time, for 45 mins, so looking forward to that.

Trained legs again!
Day 29 post-op

Leg Press 5 x 150kg/330lb (+sled) x 20 reps
Leg press calf raises 5 x 150kg (+sled) x 20 reps
Leg extensions 5 x 65kg/132lb x 10
Seated leg curls 5 x 50kg x 10,10,8,8,8
Roman chair sit-ups 3 x 15

About 55 minutes

[fittofattofit]

Day 31 post op. 18th March

One armed deadlift 6 x 8 x 100lb db
DB curl R arm 5 x 12 x 27.5lb
DB curl L arm 5 x 12 x 11lb (took the arm out of the sling but made absolutely sure I didn't stress the shoulder
Swiss ball crunchies 3 x 15
+ my RC exercises as per physio

[fittofattofit]

Day 32 post-op. Friday 19th March. 167lbs

Legs

Technogym leg press 5 x 20 x 90, 100, 110, 120, 130
Calf extensions on the technogym leg press 5 x 15 x 120
Leg extension 5 x 10 x 132
Seated leg curl was broken
Roman Chair situps 3 x 18
RC exercises

The technogym leg press was great. (The numbers don't really mean much, but it tells you how much energy you are generating at the max on your lift - around 375kw).
20 x 130 was hard, with a good strong contraction throughout the range. Great on the back as well compared with the seated 45 degree leg press which always upsets my SI joint. This machine is in the 'wellness' area which you pay extra to access, altho' the trainers are so keen to see me working thru' this injury that they're going to let me use it until I can squat with a barbell!

[fittofattofit]

Day 34 post-op - 5 weeks tomorrow. Sunday 21st March

RPM/spin class (I know : cardio = muscle burning!!, but I really up the resistance on the bike so my legs are trashed at the end)

60 mins
followed by RC work
Roman chair sit-ups 3 x 15

The trouble for me will be getting the ROM in external rotation for my shoulder - I can barely rotate my arm away at all! I'll have to work on this before I do any strengthening work.

[fittofattofit]

5 weeks post-op. 22nd March.

One arm deadlift 6 x 8 x 100lbs
RC exercises
DB curl 5 x 10 x 27.5lbs R arm
3 x 15 x 11lbs , 2 x 12 x 16lbs L arm
Tricep extn (pulley) 5 x 10 x 50lbs R arm
5 x 10 x 30lbs L arm
Roman chair hyper-extension 3 x 12

Took the sling off and did some triceps work.
My external rotation is really poor, barely 5 - 10 degrees - need to get to 90 degrees.

[fittofattofit]

5 weeks 1 day post-op. 23rd March

Legs

Seated leg press (technogym) 6 sets of 20 (at 90, 100, 110, 120, 130, 140)
calf extension on leg press 5 sets of 15 x 120
Leg extensions 5 x 10 x 132lbs
Seated leg curls 5 x 8 x 110lbs
RC exercises

60 minutes

[fittofattofit]

I saw my orthopaedic surgeon today - he's happy with my mobility at this stage and wants me to start strength work with the therabands - he commented "you've lost a lot of muscle". I used the red theraband for external rotation today and it was hard work!

25th March
Trained today - did some deadlifts!

Barbell Deadlifts 5 sets of 10 x 132lbs
DB curls R arm 5 sets of 10 x 27.5lbs
DB curls L arm 5 sets of 15 x 16.5lbs
Rope Triceps ext. R arm 5 sets of 10 x 50lbs
Rope Triceps ext. L arm 5 sets of 15 x 30lbs
RC exercises

I was careful not to strain the shoulder. Shoulder felt a bit sore later on in the day tho', so I'll give it a rest for a while. Could feel the deads in my traps and lower back (I love deadlifting!)

[LDU]

good work mate and good luck with recovery and training.

you'll be back using both hands to deadlift before you know it!

repd

[fittofattofit]

good work mate and good luck with recovery and training.

you'll be back using both hands to deadlift before you know it!

repd

Thanks. I'm feeling good and ready to start with heavier weights, but I've just got to get the mobility back so I don't tear the RC again. That being said, my mobility is improving rapidly - I can raise my L arm over my head actively (hurts a little - passive is easy) and my external rotation is about to about 30 degrees from 10 a few days ago!

[fittofattofit]

26th March. Trained legs!

Seated leg press (technogym) 5 sets of 20 (at 100, 110, 120, 130, 140)
calf extension on leg press 2 sets of 20, 3 sets of 15 x 120
Seated leg press (technogym) 1 sets of 10 at 150 (easy)
Leg extensions 5 x 8 x 143lbs (increase 11lbs)
Seated leg curls 5 x 8 x 110lbs (will increase next time)
RC exercises
Roman chair sit-ups 3 x 15

60 minutes

[fittofattofit]

28th March. 6 weeks tomorrow since the op. Weight stable at 168lbs

RPM / spin class
60 mins
This is a really good mix of resistance, cardio and HIIT training - always soaked in sweat afterwards and my quads especially get trashed

Followed by RC exercises in the gym, about 15 mins

[martyn747]

Good to see you're powering through this, won't be long now until your back on the upper body

How are your legs looking with all this lower body work? Its one of the only benefits I can think of after having shoulder surgery lol

What RC excercises do you find help? Atm all I know are the ones where you lie on a bench and get a light dumbell, and do 90degree movements away from your stomach and into you stomach

[fittofattofit]

Good to see you're powering through this, won't be long now until your back on the upper body

How are your legs looking with all this lower body work? Its one of the only benefits I can think of after having shoulder surgery lol

What RC excercises do you find help? Atm all I know are the ones where you lie on a bench and get a light dumbell, and do 90degree movements away from your stomach and into you stomach

Thanks for dropping in.
I'm adding good mass to my quads - plenty of seated leg presses. Not really adding any mass to the hammies as they were pretty well developed from Back Squatting (which I can't do at the moment) and the seated or lying leg curls just don't seem to work as well. Cardio fitness is improving as well with the spinning.
Of course, knees are starting to ache a bit from all the leg work!

I find lying on the bench and using the dumbbells a bit awkward - I prefer using a cable pulley at waist height and internally and externally rotating at the shoulder while standing - using 5 lbs only atm and that seems heavy for the left arm. It's the same movement, just in a standing position with a pulley instead of a dumbbell.
Also doing scapular retraction and protraction (squeezing and un-squeezing movement) and shrugging exercises ( no weights)
I'm using the therabands at home, and using a broom-stick for anterior shoulder raises - getting full range of movement over my head now but still don't have any strength so my Right arm does most of the lifting. This all seems to be good and I feel that my shoulder is getting much better.

[martyn747]

Thanks for dropping in.
I'm adding good mass to my quads - plenty of seated leg presses. Not really adding any mass to the hammies as they were pretty well developed from Back Squatting (which I can't do at the moment) and the seated or lying leg curls just don't seem to work as well. Cardio fitness is improving as well with the spinning.
Of course, knees are starting to ache a bit from all the leg work!

I find lying on the bench and using the dumbbells a bit awkward - I prefer using a cable pulley at waist height and internally and externally rotating at the shoulder while standing - using 5 lbs only atm and that seems heavy for the left arm. It's the same movement, just in a standing position with a pulley instead of a dumbbell.
Also doing scapular retraction and protraction (squeezing and un-squeezing movement) and shrugging exercises ( no weights)
I'm using the therabands at home, and using a broom-stick for anterior shoulder raises - getting full range of movement over my head now but still don't have any strength so my Right arm does most of the lifting. This all seems to be good and I feel that my shoulder is getting much better.

Sounds good, I'll give the cables and squeezing/un-squeezing a go! Just got back from the physio myself, he said I've probably got some arthritis in my left shoulder but gotta wait for xray results first - feels bad man, I'm only 23

Still he said my chest is doing more of the work now instead of my shoulders compensating, so things are starting to improve. Just gotta clench my teeth and get on with it!

Glad you're keeping this thread going, its giving me motivation because I think your recovery is a lot harder. Catch ya in a bit bro!

[fittofattofit]

Sounds good, I'll give the cables and squeezing/un-squeezing a go! Just got back from the physio myself, he said I've probably got some arthritis in my left shoulder but gotta wait for xray results first - feels bad man, I'm only 23

Still he said my chest is doing more of the work now instead of my shoulders compensating, so things are starting to improve. Just gotta clench my teeth and get on with it!

Glad you're keeping this thread going, its giving me motivation because I think your recovery is a lot harder. Catch ya in a bit bro!

It's good to learn correct form now! I trained for twenty+ years with incorrect form that put stress on my shoulders and tris rather than working my chest, and only corrected it after a concerted effort from my physio and a personal trainer. I'm paying the price now with the wear and tear on my tendons.

Trained today
6 weeks post-op. 29th March.

Upper body

Deadlifts 5 sets x 10 x 132lbs
BB rows 5 sets x 10 x bar only (44lbs)
DB curls R arm 5 sets x 10 x 27.5lbs
DB curls L arm 5 sets x 15 x 16.5lbs
V bar triceps pushdown 5 sets x 10 x 60lbs
RC exercises
Roman chair sit ups 2 x 20

60 mins

First time with BB rows - strict and slow - felt good. No problems with shoulder.
Triceps pushdowns felt good - strict and isolated
Going strict and concentrating on form was actually surprisingly hard despite the light weights, esp. with the BB rows. I intend to really focus on form and pulling with the lats (rather than on the weight shifted) as I build up on this exercise. I've always either injured my shoulders or elbows in the past doing rows, so correcting my form should be a plus out of this recovery

[fittofattofit]

30th March

Legs

Seated leg press (technogym) 5 sets of 20 (100, 110, 120, 130, 140)
Calf raises on leg press 5 sets (120 x 20, 20, 15, 15, 15)
Leg extensions 4 sets x 10 x 143
Seated leg curls 5 sets x 10, 10, 8, 8, 6 x 110
RC exercises
Swiss ball situps 3 x 20

60 mins