Labrum tear Shoulder friendly workot

  1. Labrum tear Shoulder friendly workot


    Hey guy well after months of chronic pain in my shoulder, I went to a specialist because I thought it was my cuff, but after a painful athrogram I was diagnosed with two slight tears in my labrum. Now I've been lifting religiously for over 7 years, and the doc said I would need surgery which would put me out of commission for upwards of 8 months, or I could modify my routines so it doesnt hurt. So in short I cant bench, not can i military press, and limited range on overhead press type exercises. My fear is loosing what I have gotten so far, so here what I'm asking:

    Does anyone have any exercises for mainly shoulders, and chest that do not aggravate the shoulder (traditional or original) ? Does anyone know of any out of the box methods for strengthening the rotator cuff, beside internal and external rotations etc?

    Thanks for you help guys, and I'm sorry for the essay
    Last edited by rocksolid84; 02-23-2009 at 03:18 PM. Reason: didnt finish


  2. Rock,
    Just went thru that with 2 tears, ended up with 4 anchors. I was out 6 months and just got released 2 weeks ago to start lifting again. The biggest thing to get back quicker is do the PT for the range of motion. As for modified can't help much with that. I had to quit lifting while mine was tore, like you I couldn't do much. I can tell you that if you have the surgery that when you start back they will put you on restrictions for a little bit and that 1st set will hurt like heck but after the 2nd week it gets better.
  3. tattoopierced1
    tattoopierced1's Avatar

    I had a full labral tear of my shoulder, had surgery and was back lifting in 3-4 weeks max.
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  4. had it 9 years ago now I have "frozen shoulder". I can do most stuff, no behind the next pressed and holding the BB behind my next for squats is killer(bad).

  5. 3-4 weeks. Man that would have been nice. I was in a imobilizer for 6 weeks. I still can't hold the BB behind my head either.

  6. That sucks. I have Hill-Sachs lesions in BOTH shoulders and labral tears. Obviously I need surgery as well, but have avoided it like crazy as I was told it would be close to a year per shoulder recovery time. I can no longer really throw a baseball or football, as it kills my shoulders. I can however swing a golf club and throw a disc (disc golf) still. I avoid any movement behind my head, and going past parallel with fly movements. DB shoulder press doesn't bother me too much anymore if I am careful with my position. If you are going to wait on surgery, I would just try various shoulder routines that limit pain. My shoulders are ****ed anyways, so pain is going to happen no matter what I do, but at least I can avoid dislocations and stretching the rotators back out again by playing it "safe". Good luck!

  7. Quote Originally Posted by rocksolid84 View Post
    Hey guy well after months of chronic pain in my shoulder, I went to a specialist because I thought it was my cuff, but after a painful athrogram I was diagnosed with two slight tears in my labrum. Now I've been lifting religiously for over 7 years, and the doc said I would need surgery which would put me out of commission for upwards of 8 months, or I could modify my routines so it doesnt hurt. So in short I cant bench, not can i military press, and limited range on overhead press type exercises. My fear is loosing what I have gotten so far, so here what I'm asking:

    Does anyone have any exercises for mainly shoulders, and chest that do not aggravate the shoulder (traditional or original) ? Does anyone know of any out of the box methods for strengthening the rotator cuff, beside internal and external rotations etc?

    Thanks for you help guys, and I'm sorry for the essay
    Check over at T-Nation. Search Eric Cressey Shoulder Savers. Or go to his website. I've had great results with some of the exercises.

  8. Thanks for the advice guys, it sucks having a bum shoulder. I mean I'm a lightweight guy (130, 5'6) and the weights I use I guess have pushed my body to the limit and it doesn't exactly help, I flat dumbbell pressed 100s, and was icing my shoulder the rest of the night, not the best idea but oh well I got 8 reps hahah
  

  
 

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