Posts
41
Joined
7/15/2018
Location
Gilmer, TX
US
Been having some serious issues with my shoulder feeling loose and what not, saw a doctor yesterday and he’s pretty certain I have a labral tear, anybody have experience with this and what I can look forward to?
Thanks.
Thanks.
That's the best advice I have heard for any injury, lol.
The Shop
#1 Do the surgery.
#2 Do all of the PT and then some. Non-compliance with PT is why people have problems. focus on range of motion first, strength will come back but most range of motion needs to be back by 8 weeks or it never comes back.
#3 wait until the doc releases you to 'mountain bike; again.
I wish I did it sooner. The nice thing is that you can schedule it to work for you. I planned around my work and it was fine. 2 months in a sling and 4 months I was trail riding my 125. 6 months I was back to normal and surfing.
PT, eating well, no drinking or smoking is key. My guy tightened mine a lot and the first 2 weeks was very painful. You can be out of the sling when sleeping or in the couch, just can’t move the arm.
I went to a sports specialist who works with pro athletes so he understands what I do for fun. I suggest finding someone who knows sports and can help you get back out doing what you love.
Surgery was in 2004 and the shoulder has never come back out. It feels about 98% awesome and 2% painful. Every now and then I'll panic when I feel a jolt from picking something up out of the back seat, or when I go bowling or something, but most of the time it's golden. The doctor told me I'd lose some range of motion, but that wasn't the case with me.
It was bad enough that my shoulders will literally just lock up and I can't lift my arms past 90 degrees. I had to partially dislocate them to get them above my head and then the same thing to get them down. This would happen a few times a year and it would take a lot to loosen them up. I have tried alternative means before surgery at this point... stretches, lifting, cortisone, bands, etc.
I finally got a good PT and chiro and determined an exact routine to do every day. I'm a desk guy these days so that can make the problem even worse. I am currently battling them, but with this routine, it is Slowly but surely getting better and they have not locked up since I started this routine.
I do this 5 times a day (It doesn't take long)
1. reverse shoulder flexes (5-10 times depending on how long you hold it) I usually do it 10x and hold each one for 10 seconds.
2. 5x - Downward dog to push up position. Once my shoulders started to feel better I combined a deep pushup with each one.
3. Put your hand on a table and put your body weight on it. Keep your hand in place and walk back and squat down. You will feel your lats and shoulder pull and stretch. Keep pressing down with your hand and walk back up to your starting position. I do this 3x per shoulder.
4. Strengthen your shoulders so they don't slump forward.
5. Deep tissue massage. I also use a little rubber ball my PT gave me and I roll it on the front part of my shoulder and pecs to help loosen up the muscles.
Sorry for the descriptions. You can likely find the same stretches and such on Youtube. These guys are great: https://www.youtube.com/user/physicaltherapyvideo
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