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  1. #1
    Registered User robsaggy's Avatar
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    2 years of gains, now a shoulder issue. Please help

    Hello All,
    New here. I apologize if this is long, but please stay with me as I really need help. I started working out 2 years ago at the age of 31. I was happy with my gains (went from benching 120 to 285). Because I had shoulder surgery when I was 27, I didn’t want to push it much more. So I was doing well—but what I did not know is that this whole time, I had not been warming up correctly, resting enough, and had improper benching form. A recipe for disaster.

    Last month, while benching, a sharp pain shot down my deltoid. It was debilitating so I went to a doctor. The MRI showed no tear, but did show “minimal tendonosis of the supraspinatus”.

    I received a cortisone shot, given naproxen and PT. I have not lifted anything over 20 pounds in 5 weeks (exception: triceps and biceps don’t cause any pain, so I’m working those). I feel better, but it could just be the shot. I don’t know. Here’s what I’d love to know:

    1.) I’d love an honest assessment. Will I ever be able to lift again? If I can’t bench 285 again and need to stay at 200–that’s fine. My PT sort of inferred that I will need to pick up a different hobby. I have to imagine that if I learn to rest more, use proper form and warm up; I can prevent this from happening again. At least I hope. Pro athletes do it, right?

    2.) If you believe I can workout again, how long should I be doing these baby weights for? I can’t ask my PT since he thinks I should quit.

    I worked extremely hard over the past two years, especially considering I pushed through a shoulder surgery.

    Does anyone have any good news or am I out for the count?. I really miss two things and only two things: benching and weighted pull-ups. If anyone has any feedback or tips for me to get to that point, I would be grateful.

    Thanks and stay healthy.
    Last edited by robsaggy; 02-24-2021 at 09:41 PM.
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  2. #2
    Registered User sowilson's Avatar
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    Did you discuss lifting with your Orthopedic Surgeon or your PT. That's who you should consult. As for lifting again - yeah you should. My son tore his labrum playing football in HS, had 6 anchors put in and it took 7 months but he recovered and was lifting again; good enough to hit 400lbs for a max and play college football and track and field (thrower). You need to listen to your body, and use a balanced routine (aka row more than you bench and mix it up).
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    Registered User Rawsteel88's Avatar
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    Originally Posted by robsaggy View Post
    I received a cortisone shot, given naproxen and PT.
    That doctor clearly don't know anything about tendons and how to rehabilitate them, since cortisone is horrible for them. You can read all the current research summed up below on how to rehabilitate a tendonosis.

    https://www.physio-pedia.com/Tendino...Rehabilitation

    And yes, you will be able to make a full recovery, but tendons are slow healers, so count with ATLEAST 3 months. I had tendonosis in both my quadriceps tendons and it took 7-8 months for them to heal.
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    Registered User robsaggy's Avatar
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    Originally Posted by sowilson View Post
    Did you discuss lifting with your Orthopedic Surgeon or your PT. That's who you should consult. As for lifting again - yeah you should. My son tore his labrum playing football in HS, had 6 anchors put in and it took 7 months but he recovered and was lifting again; good enough to hit 400lbs for a max and play college football and track and field (thrower). You need to listen to your body, and use a balanced routine (aka row more than you bench and mix it up).
    Thank you for your help. I am glad your son was able to rehab. To answer your question, I had spoken with the PT, not the doctor.



    And yes, you will be able to make a full recovery, but tendons are slow healers, so count with ATLEAST 3 months
    When you rehabbed for 7 months, did you avoid the gym completely? Did you just do ROM? Light weights?

    Thank you
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    Get your treatment, but I will say that there is a 90% chance this happened because you didn’t protract and retract your scapula properly during pressing exercises. That is an absolute must or you will get injured eventually
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  6. #6
    Registered User sowilson's Avatar
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    Originally Posted by robsaggy View Post
    When you rehabbed for 7 months, did you avoid the gym completely? Did you just do ROM? Light weights?
    My son was under the care of an Orthopedic Surgeon who is an NHL team doctor as well as being the head of athletic medicine for a Big10 conference school. The PT my son had was a high level soccer player when he was in college. I worked with the Surgeon, PT, and a S&C coach who works with my son's Surgeon to develop a protocol to return to serious lifting. For the first 4 months it was all directed rehab from the PT. Lifting started in the 4th month. Yes it started light and progressed as the shoulder could handle it. For example, on BP he started with a broom stick, then a bar, then a bar with 25's and 6 board press. Then a little more weight and less boards until he was doing full BP's with 135. Then it was all adding weight. Squat he did with an SSB for a long time and then added in the straight bar with light weight for warmups. After labrum surgery you're shoulder is tight and the rehab is about getting it loosened up and getting back your ROM. During all of this he was still doing leg/lower body work that did not involve him holding weights - so belt squats, leg press, leg curl, Reverse Hyper, GHD. By 7 months post op he was back to a pretty normal routine and cleared for football activities. By a year post op he was as strong or stronger than he was before. At the year mark his PT visits changed from weekly/bi-weekly to monthly and he was done with PT at the 2 year mark.
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