For those of you with a history of shoulder problems
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I made a thread here a few months ago about shoulder issues I was having. To make a long story short I wasn't happy with the doc/therapist I was seeing and switched. The diagnosis stayed the same thankfully. (rotator cuff impingement and tendonitis) The doc basically stated too much climbing and not working my back out enough has caused my whole upper arm to move forward in the shoulder joint which is causing my rotator cuff tendon to be pinched between the head of my humerus and my collar bone. Now I have an awesome PT that I've been going to twice a week for the last 3 weeks and I'm schedule for 5 more appointments throughout november. |
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Could you post the details of the therapy interventions/exercises your new PT is putting you through? I am working thru some rotator cuff problems myself. |
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I just finished a few weeks of pt for my shoulder, and am having similar issues with my median nerve being pinched, and my joint being too far forward. unfortunately insurance wouldn't dish out for anymore than 4 weeks since its not preventing me from anything. Im seeing really slow progress doing the home exercises using the band and cams as weights. As well as some basic wall stretching. Nick how soon did you really start to see improvements? are you using machines outside of PT? Good to hear someone with the same issue has some positive results. I was starting to get a little worried there. |
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Luigi wrote:Could you post the details of the therapy interventions/exercises your new PT is putting you through? I am working thru some rotator cuff problems myself.Basics are as follows: 10 minute warm up on arm bicycle 10 mins stretching/rubbing, shoulder manipulation Then varying exercises while keeping the shoulder down and back (really made a huge difference). Exercises include stuff like in the link below: thecompletepitcher.com/thro… then ice for 10 min and I'm on nsaids. I'm also supposed to stretch twice a day everyday. Obviously I'm not a PT or a doctor so this is what has been working for me, your situation might vary. |
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erik kapec wrote:I just finished a few weeks of pt for my shoulder, and am having similar issues with my median nerve being pinched, and my joint being too far forward. unfortunately insurance wouldn't dish out for anymore than 4 weeks since its not preventing me from anything. Im seeing really slow progress doing the home exercises using the band and cams as weights. As well as some basic wall stretching. Nick how soon did you really start to see improvements? are you using machines outside of PT? Good to hear someone with the same issue has some positive results. I was starting to get a little worried there. Also according to the othopedic much of my issue may be caused from too much looking up while belaying, and my shoulder is apparently being affected by straining my neck too much.I have access to workout equipment at work but I haven't really been doing anything because it was just last week my PT said I was allowed to do stuff again (just nothing overhead yet) Basically my stretching is- the towel stretch behind you where you are pulling your arm up and back. 30 seconds trying to squeeze my shoulder blades together while keeping them down 3 sets of 10 lying on my back and punching the sky rotating arms 30 each arm wall stretch 30 seconds It's obvious my shoulder has moved back because now my left shoulder looks more forward then my right. I think the shoulder manipulation from the PT has a lot to do with that also though. |
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Eric, |
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Hey Nick-gettin' close to the move,eh? You guys are gonna love it here. |
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My husband is getting ready for shoulder surgery now to fix a SLAP tear with bicep tendon involvement. |
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As one who has undergone Arthroscopic rotator cuff repair and bicep tendon release (complete suprasinatus tear and 70% bicep tear) I can offer some advice: |
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Lee Smith wrote:As one who has undergone Arthroscopic rotator cuff repair and bicep tendon release (complete suprasinatus tear and 70% bicep tear) I can offer some advice: 1) Take it slow regarding the recovery times. 6 -- 8 months off from climbing is a small price to pay when you are talking about years of climbing future. 2) Be religious about your PT and the excercises they give you. 3) Take some supplements that will help your recovery. 4) Loved my surgeon -- Dr. Gottlob of Panorama Orthopedics in Golden, CO.What supplements did you take? I've tried to find something but it doesn't seem like there is really anything out there for it. I had an MRI reviewed by two different doctors so I'm fairly confident I don't have any tears. The second doc was actually surprised I was having problems because she thought there was very minimal issue with the tendon. I guess I'm a wuss lol. Really hoping it's going to be back to normal for next year though. I think moving out there will help because I won't be climbing in the gym. I can't wait for the move, 19 days until we're on the road! |
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Lee Smith wrote:As one who has undergone Arthroscopic rotator cuff repair and bicep tendon release (complete suprasinatus tear and 70% bicep tear) I can offer some advice: 1) Take it slow regarding the recovery times. 6 -- 8 months off from climbing is a small price to pay when you are talking about years of climbing future. 2) Be religious about your PT and the excercises they give you. 3) Take some supplements that will help your recovery. 4) Loved my surgeon -- Dr. Gottlob of Panorama Orthopedics in Golden, CO.Thanks Lee, and feel free to PM me or email me at my first name.my last name at gmail. I welcome any advice from one that has already gone down this road. We have some serious injury experience (hubby fractured 5 vertebrae in 2009 in a bad snowboarding accident) so whatever is needed for recovery, we're set on the long term, not the short term. Hubby is plenty nervous and hearing that anyone came back strong after this surgery will lift his spirits, no matter the recovery time. I'm just about to have our first baby (32 weeks tomorrow), so we'll both be home bound for a while anyway. I would also be interested in the supplements if you happen to remember what was recommended. |
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I had surgury similar to Lee's, my suprasinatus was 90% torn. Now just over a full year later am I feeling like I can hang for short amounts from straight arms. |
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Nick - sorry, I totally kidnapped your post. |
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Getting surgery next month for a SLAP tear. John Hopkins' website says "most patients can return to their previous level of sports with no or few restrictions." Has anyone had this surgery? |
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I to had a slap tear repair about 8 years ago and it was alongggg recovery period. Two summers ago both my shoulders started giving me problems similar to the slap tear injury but it ended up being out of balance muscles. Three weeks of working the opposing muscles (back) with rubber bands and stretching and no problems since. |
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Just a comment to add to the shoulder issue. I went through months of weird shoulder problems which i finally figured out was a pinched nerve due to my shoulder being too rotated forward in its socket. It was a really weird injury and clearly was due to nerve pain, sometimes when it was bad I would have trouble lifting my arm up at all and especially up and across my body. What helped me a lot was a combination of a few things. I saw a chiropractor who did a lot of muscle work on me using the active release technique. I have been seeing a rolfer who does unbelievable manipulation on my shoulders. I felt the nerve starting to get pinched again and I went and saw here and she completely realigned my shoulders. The rolfing work has been the most effective so far. In terms of stretching I try to stretch in a way that opens up my chest as much as a can. |
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Alicia Sokolowski wrote:Nick - sorry, I totally kidnapped your post. Also, good luck on the move!!! :)no worries, thanks! Good info here everyone! |
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also strengthening exercises where your pulling out instead of in have been great for my shoulders. I take a red thera band and tie one side to a door hand and then while pinching a towel between my side and my bicep and keeping my elbow at a 90 degree angle I pull outward slowly with just minimal resistance and do a few sets of ten on each side. |
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Had my last PT session this morning. My injured shoulder is now stronger than my uninjured side. The last 3 or 4 days the aches have went away completely. I hope to do some climbing next week and I'll see how it feels. I haven't climbed since august and I'm going crazy, not sure how you guys and gals with more prolonged recovery times get by. I think my biggest issue now is going to be keeping up with the shoulder exercises. |
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The Turkish Get Up (check it out on Youtube) is an excellent exercise for building shoulder strength and stability. It forces the shoulder back, in a "packed" position, which is where it should be, and strengthens it in that position. It also works the larger system of movement between the hips, chest, shoulders, and arms to function better together. Just thought I'd mention it as another option for those asking about good exercises for the shoulders. |
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I am 8 months post op after a pretty serious surgery. I just started climbing again a few weeks ago which is a blessing because I was told I would never climb again. My favorite exercise involves using a bench press. I lay down and grab the bar like I am going to do the bench press but instead do half a pull up keeping my body horizontal while focusing on pinching my shoulder blades together. The key is to not go too far up on the pull up and to really pinch the shoulder blades together. This is an advanced exercise so make sure your PT is okay with you doing this at your stage. I also like planks as a good warm up. Raising one hand to the touch the other elbow while in the plank position makes it a bit more challenging. Good luck with your rehab! |