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  1. #121
    Registered User thefeeny's Avatar
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    Thanks Tapian, this is useful to hear. Appreciate it.
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  2. #122
    Registered User tkdnj's Avatar
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    Originally Posted by thefeeny View Post
    Hello all

    TKDNJ, thanks for keeping this thread going for so long and I'm seriously sorry to hear you're having to go through this again. That'd stress the )_#(*$ out of me!

    I also created an account only because of the usefulness of this thread. I am not a bodybuilder, but a marathon ocean paddler (surfski). This ended up wearing through my supraspinatus, resulting in a 3cm retracted full tear, successfully repaired 7 months ago. The biceps tendon was intact, a little frayed but left alone.

    After 7 months I am back paddling, but only slowly, maybe at 50-60% capacity, no sprint or wave work. I am training 1-2x / day, working on strength, endurance etc. I should point out that I continue to see my physio and am only building within the parameters I am given by my medical team / surgeon.

    So, whilst I feel I am making progress, I also feel that I am at times going backwards. I tell myself that this is because I continue to increase the amount of activity and load. At times it does feel like there is a setback of some kind every couple of weeks.

    This week, for example, I am back to having mild but very annoying tingling in the area where the deltoid meets the tricep. It brings back horrible memories of the kind of pain that started this whole thing in the first place. Last night it woke me up, though nowhere near as bad as pre-surgery - a new, hopefully very temporary and highly unwanted experience.

    I don't mind working through pain, though it is unnerving to think that I could be doing myself permanent damage. What I want to know is whether this is all normal? Do all of us that go through this have these periods where we regress, where tingles, aches and pains come back a few days here and there? Do we all have the mental anxiety that makes us question if we will ever get better?

    My physio keeps telling me that so far, my rotator cuff journey has been the "premier A grade experience". Goodness me, but I'd hate to think about what an economy class ticket looks like!

    Here's to staying strong.

    Feens
    Hi Feens - it sounds like you're just experiencing the ups and downs of recovery. Don't forget, as an ocean paddler you are putting much more demands on the healing shoulder than most people. You will be healing for a long time, and will be vulnerable to inflammation here and there as you push more and more. My shoulder felt "good enough to lift weights" at about 4 months, felt "almost normal" at about 8 months, but not "perfect" until about 18 months. Also, there were certain movements that felt perfect way before other movements. It's been almost 3 months since my other (my left) shoulder was done, and I am prepared for the ups and downs of recovery. Thanks for the good thoughts! Good luck!
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  3. #123
    Registered User thefeeny's Avatar
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    Thanks tkdnj. Hope your spirits are good at 3 months.

    It's nice to know this is "normal" for shoulders. It certainly is up and down. I've had a reasonably good week this week - feeling almost normal, getting my ocean miles up. Then, tonight, just a bit too much with a dumbbell overhead, tiny tweak, bit of inflammation, and back to taking it easy for a few more days.

    Anyway, perhaps I'm a bit older now, but my shoulder surgery experience makes my ACL recon of years ago seem like a total picnic!

    Finally, everyone probably has their own version of these sorts of exercises, but I believe that since I started doing the exercises in the link below daily (always after a workout, apparently never before, Ive been told it could be rotator-cuff suicide!), I've noticed some serious improvements in comfort and I think performance too.

    Oh, I'm not allowed to post links yet. Bummer.

    try googling "1 1 Theraband Strengthening Exercises These resistance" .. it's the mass general link, first one for me.

    Best,
    Feens
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  4. #124
    Registered User tkdnj's Avatar
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    Originally Posted by thefeeny View Post
    Thanks tkdnj. Hope your spirits are good at 3 months.

    It's nice to know this is "normal" for shoulders. It certainly is up and down. I've had a reasonably good week this week - feeling almost normal, getting my ocean miles up. Then, tonight, just a bit too much with a dumbbell overhead, tiny tweak, bit of inflammation, and back to taking it easy for a few more days.

    Anyway, perhaps I'm a bit older now, but my shoulder surgery experience makes my ACL recon of years ago seem like a total picnic!

    Finally, everyone probably has their own version of these sorts of exercises, but I believe that since I started doing the exercises in the link below daily (always after a workout, apparently never before, Ive been told it could be rotator-cuff suicide!), I've noticed some serious improvements in comfort and I think performance too.

    Oh, I'm not allowed to post links yet. Bummer.

    try googling "1 1 Theraband Strengthening Exercises These resistance" .. it's the mass general link, first one for me.

    Best,
    Feens
    Absolutely! Those are all the typical rotator cuff strengthening exercises. And I agree, always AFTER working out. Before working out just warm the shoulder up. I am at 14 weeks out from surgery, and feeling really good. I started hitting the weights again, VERY light (35 pound dumbbell bench presses), but so far so good! Good luck!
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  5. #125
    Registered User sowilson's Avatar
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    If you're an ocean paddler consider yourself an overhead athlete - similar to a baseball pitcher or tennis player. Labrum surgery rehab is typically 7 months to start getting into a normal strength routine (this is for athletes under the control of an orthopedic surgeon/team physician, trainer, s&c coach), this applies to non-overhead athletes. For an overhead athlete, like yourself, you really need to avoid the overhead part until 12 months post op unless you are under the supervision of an orthopedic surgeon who is also a team doctor for a high level college or professional sports team. So 7 months return to sporting activities for non overhead, 12 months for overhead. This will also probably be the length of time that you will need to work with a PT (12 months in your case). If you want to research typical activities during the 12 month post-op timeline research baseball shoulder injuries.
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  6. #126
    Registered User thefeeny's Avatar
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    I have had dry needling done a couple of times over the past fortnight, which may have helped a bit. I also substituted resistance bands for some weight exercises, which for now have me feeling a bit more comfortable.

    My last 2 weeks have been much better and seen a marked improvement. I am paddling 40 - 50km per week without too much residual pain and managing to sleep well at night, which is always good! I also managed to return to pain free chin ups just in the past 2 weeks too, which feels like a bit of a milestone.

    It's definitely not a linear journey, though I can but hope it's a nice straight line without setbacks in my future :-)

    Sowilson, thanks for the tips. I agree, paddling is an overhead sport. One positive of my shoulder surgery has been the chance to completely reset my paddling technique. My elbows are now much lower and closer to my torso (more or less following Oscar C's technique). It is still overhead, but much less so than it was.

    I am lucky to be under guidance of both an olympic surgeon and olympic physiotherapist - granted they specialise in elite swimmers rather than paddlers, but I feel lucky to have such good supervision. If they don't approve of something, I don't do it. The surgeon gave me the all clear to return to paddling at 6 months, and constantly reminds me that the only way I might really hurt myself again is either through accident/trauma, or if I do something that is out of keeping with where I'm at. In his words, "you can lift boulders if you want, but make sure you start with pebbles".

    TKDNJ great to hear. Hope you are still feeling good and making progress. Heck I remember at about 20 weeks finding 10 pound dumbbell floor press a challenge.
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  7. #127
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    Originally Posted by tkdnj View Post
    thanks for the well wishes! I hope your healing goes well! Keep in mind, when i say 18 months, that was for heavy dumbbell benching with no pain. I was actually working out after 4 months, light and controlled, doing everything except benching.

    Today i feel ok overall except for the numbness from the nerve block. The nerve block i had 5 years ago lasted about 20 hours. This one is supposed to last 3 days. I think it is so you don't need opioids. But it is very uncomfortable, like when your arm goes numb when you sleep on it. It's a crappy feeling. What was your nerve block experience?
    Sorry I’m just getting back, everything was crazy, also I didn’t have my notifications on. The nerve block was weird, like you said that whole side was asleep. It lasted a while. I’ve done my rehab, been doing the pt workouts with bands and very light dumbbells. I can’t wait to really get after it but I know this is gonna be a long road.

    Keep pushing

    MG
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  8. #128
    Registered User thefeeny's Avatar
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    Well, now 8.5 months, goodness me but time flies. TKDNJ I hear you on the 8 month thing. I definitely noticed a difference, even comparing where I was at 7 months vs 8 months. Things felt better more than they didn't at 8 months - particularly around training harder. I've had no night pain that's interfered with sleep since 7 months either.

    4 days ago I set a near PB, which was unexpected, with no residual pain. I was seriously delighted ...though a few days later and I have that sunburn feeling from tonight's session, which hasn't happened for a little while - a signal to back off a bit.

    Hope your other shoulder going well.

    Feens
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  9. #129
    Registered User tkdnj's Avatar
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    It's been about 20 weeks since my surgery. My surgeon released me to start lifting again (LIGHTLY) at 13 weeks since (as he said) I am ahead of schedule with my range of motion and strength. Things are going very well, much better than 5 years ago on the other shoulder. I am doing all exercises (except flyes), including dumbbell flats and inclines, with good intensity but light weights, staying in the 10-15 rep range, and going pretty close to failure, but not quite failure. The only time I have discomfort is getting the dumbbells in place for flats and inclines. That initial rep hurts a bit because it starts so low, but nothing serious. I also still have some pain when I sleep (when I roll over). I also notice the bicep on the repaired side (I also had a bicep tenodesis) has been spasming / twitching for the last week. I guess it's just from over stimulation (or maybe the nerves "waking up"), who knows, but the size and strength are coming back nicely in that arm. I am following my usual push / legs / pull / off repeat routine, and feel great. All in all, I'm very happy since last time I couldn't do a good dumbbell bench press for like 18 months.

    I'm glad I only have two shoulders!
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