INJURY LOG: SLAP repair, prehab / surgery / rehabilitation training log
- 06-14-2012, 04:12 PM
- 06-14-2012, 05:39 PM
Fantastic log bro and really great detail, sure it will help a lot of people. Glad to see you are recovering well
06-16-2012, 02:23 PM
When do you expect to be able to do things like pushups and pullups? I'm going in for my 12wk visit on Tuesday and my PT is feels as though I'm ready to be without restrictions, but she said of course it's up to my doc. She told me she wishes all of her patients went through PT as well as me b/c it would make them and her a lot happier. I can't imagine how depressed I would be if it was nearing wk 12 and I was still having a lot of problems with things like ROM etc. I'm very happy everything has went well for me so far and I'm sure you feel the same way.
06-18-2012, 12:48 AM
My doc said no restrictions in PT, but definitely restrictions in the gym right now. He told me not to attempt lifting heavy until after week 16 or so, depending. He said you'll still want to protect the repair, but that volume training is fine. Today I did chest press with a light weight and felt fine. I also did rotator cuff exercises on my own in the gym and front raises. I'm also leg pressing 400+ pounds for reps now, which is nice. I want to really aim on the areas that will improve my squat when I get back to normal training, so I'm also hitting the core real heavy and doing back extensions as well. I really need to up my hip mobility still though and ham flexibility.
You will not want to do dips anymore, or flies beyond parallel to floor. Not for a long time if at all anymore, definitely no more dips or upright rows at all, ever, if you want to stay injury free and protect the repaired area.
Are you doing wall pushups? It really helps strengthen the scapular area. If you're not doing them, ask your PT about them and how to perform them properly to focus on the scapular area.
06-18-2012, 08:31 AM
There are things my PT would have me doing, but my doc still has me on a conservative schedule. I think it will really kick up after this week since it's week 12. Probably start doing wall pushups and ball tosses. Wow that sucks about dips!! I really loved doing dips. Never really did much upright rows or deep flies so those won't be missed. I wish I could just fast forward a few months and be back in the gym on a normal routine lol.
06-20-2012, 02:50 PM
06-28-2012, 10:24 AM
Thanks! Hopefully this well help lots of peeps out there with similar injuries / surgeries.
Week 11 Post Op
I haven't updated in a lil while, been busy at work and play. Summertime in the city means out and about with the ladies! It feels so nice to be single and dating in NYC. I'm usually tied up with a longterm girlfriend, but I've decided not to get serious for a while, so I can focus on my own stuff. I've started DJing again on the side but am also trying to get my own side-business up and running. I'm a designer (mainly motion graphics, but I do it all). I'm trying to learn iPhone app dev and am studying how to manipulate web traffic. I have some new/big links in both industries (app dev and web feeds). I'd love to one day work 2-3 days per week and be rich - so focusing on business is the only way. Lots of work in the beginning but should pay off over time. I'm actually planning a trip to LA this summer as well, and will be staying at a friend's in the hills, working on music, DJing a gig and enjoying the scenery. Can't wait for that trip. Hoping to get some snowboarding in as well if the glacier is open.
So here's the latest PT log:
I've stopped the TB-500 2 weeks ago because I ran out, and general pain came back pretty quickly. I've ordered more and it arrived, so I will be starting it again today. 5mg for a few weeks then back to 2mg weekly. The main pain I'm getting is joint pain in the shoulder, and adhesions around my upper trap, scapular area, and generally all around my shoulder blade - lots of adhesions and small knots.
I found out that my upper peck needed releasing, the therapist did some trigger point therapy on the upper peck which helped release the crazy knot in my upper / outer trap. Was crazy painful while he was working that area, but I feel much better. I've also been going for deep tissue massages, and asking the ladies to help too. Of course, still using the lacrosse ball and rolling against the wall or floor.
Here is my latest strength training log during my last PT session:
(everything is done bilaterally)
Started with band pull aparts: very high reps with blue band
Then: band pull aparts in bridge position on large yoga ball, 2 min nonstop
bicep curls 8 pound dumbbells x 25 reps x 2 sets
Overhead Tricep extensions 8x20x2
external rotation (cable machine): 5x12x2
Rows (cable machine) really focusing on the scapular area, inner back muscles : 22,5x15x2
D2 with body bar (with oscillating movement) for 1min nonstop
Lateral body bar (with oscillating movement) for 1min nonstop
Bodywork after this (release of upper peck and work on the adhesions in upper trap)
Ice for 15min, then more ice at home and food
07-12-2012, 11:13 AM
Week 12 + 13
Nothing huge to report back. I started using TB-500 again and had almost immediate relief of any pain I was having, within a few days of first 5mg dose again. I'm 100% sold on this naturally occurring peptide, where it comes to injury repair.
Strength training remains the same as before, but now we're using cables and bands for the D1/D2 movements. We are continuing the dumbbell exercises, adding in some more Yoga as well.
I had some major tightening in the outer-lower pec, really deep adhesions/knoting. I had to get the PT to work hard doing A.R.T to the area, with lots of icing later on that day. This has helped a lot. I didn't realize for a while that I had issues in my pec, but this was causing imbalance in my shoulder and muscle pain in the rear delt/rhomboids. Things are MUCH better now!
07-13-2012, 08:39 PM
Hey i dont mean to just bump onto thread like this but im just curious. Hope you dont mind. I injured my knee at football camp. I just had my MRI and the doc said I ruptured my acl,tore my meniscus pretty bad, an have tears in my mcl and lcl. I know I won't be able to play football this year. But I was wondering if anyone knows if I'll even be the same after surgery? I've already had meniscus tear surgery in the same knee before. But I have no info or experience with the other injuries.
07-25-2012, 10:20 AM
I'm not familiar with your injuries or the surgery required to repair them, sorry. Maybe someone else will chime in but you could also look for injury specific forums on the web. There's a few good ones out there. www.slaptear.com is where I got a lot of info from personally.
It's been almost 4 months post op now. Exercises include 10 pound dumbbell for bi/tris, 20 rep sets. Red rubber cable (strongest cable) for rotator cuff exercises. We just started using the cable machine as well for all rotator cuff movements. I can't remember the weight, but I'm feeling much better now as the weight is going up. I am also doing pushups with a medium sized yoga ball now, against the wall. I should've been doing these ages ago...the stability required hits a lot of supporting muscles around my problem areas.
I think I may join hot yoga soon (Bikram) and keep up my lower body workouts for another month or so, then start to hit the gym doing fullbody workouts again near the end of August. Once I am back and feeling great, I want to start training westside (conjugate method) and really focus on mobility work as well. I hope to rejoin my powerlifting gym by October (a total of 6 months post op).
I'm in a toss-up between Westside or DC training. I want to rebuild some size so I may go DC, which should also help stength-wise too. Both programs are pretty great, and I love the variation in Westside, so we'll see. Lots of time to plan.
07-25-2012, 10:35 AM
I went for my 16wk checkup on the 19th and have been approved to do any exercises I want as long as the weight I use allows me to get 15+ reps. I have been hitting various shoulder exercises, some regular pushups, cable rows, curls, & lat pulldowns. I'm hitting the cardio again and working my lower body as well. I'm pretty much doing an upper day and lower day b/c I don't have time for more lifting plus I'm sore for days after my first workouts. It feels awesome to be getting close to normal again!! Doc said he will fully release me on my next visit (20wk post op) as long as everything is still going smoothly. I'm glad everything is going well man and I'm sure you will be killing whatever program you choose very soon.
Oh one thing that is still annoying is I have a good amount of popping if I do a circle with my arm or move it over my head in a certain way. Doc said it could take up to 6 more months or so for that to go away completely. It doesn't hurt at all, but I still don't like it. Are you having any popping still?
07-25-2012, 11:27 AM
Thanks man, glad to hear your progress as well. Seems like things are moving well for you. I think I'm being a bit conservative with my estimates to get back to normal training. I'm just worried about the scapular region / infra+superspinatus (which are real tight right now), and trap on repaired side. That's where I have knotting/tightness. The TB500 helps, along with heat/rolling (foam roller + lacrosse ball) and ice.
I haven't had popping for about a month or more now. Must be scar tissue I think. Could take a while to clear out.
Have you ever trained DC before?
07-25-2012, 11:34 AM
Ya I was thinking you sounded a little conservative, but I figured you were just going by what the doc was recommending. I made a poor attempt at DC training for like a week or less lol. I don't have much input based upon that short run. I'm going to be doing more this high volume stuff the next month or so and then move down to something like 8-12 reps avg. I still need to find a routine that I want to stick with once I get to that point. I just don't want to go back to trying to push too much weight too fast b/c that is how I got myself into this situation before and that was doing 5x5 etc and constantly moving up the weight. Once I feel like I'm really good to go and have been in the gym for a while again I will probably switch it up to include lower reps as well. I know that my plan is based more on fear probably than necessity, but I don't give a **** lol.
07-25-2012, 12:09 PM
That's a good plan, I should really do the same, at least for the remainder of the year. Maybe an HST-type routine with high volume. How's the atrophy been for you, and has size come back during PT?
I'm on vacation for a week pretty soon. I think I'll do some planning in that time.
07-25-2012, 12:23 PM
I look a bit smaller or less toned I guess muscle wise. I also gained a good bit of fat during my "I can't do anything, I'm depressed, I'm going to eat what I want" phase so that doesn't help as far as seeing how much my muscle has changed in the mirror. I'm definitely weak in the gym upon my 1st and 2nd actual workout, but that is to be expected b/c of how restricted we are post surgery and everything our shoulders went through to make the surgery a success. Overall I don't think it the atrophy was nearly as bad as I was expecting from some other posts I had read. You seem to pay a lot more attention to everything that is going on with your recovery than me so how was your atrophy?
I honestly bs'd my way through the 2nd month of PT and barely did it. I started going back to school after work everyday and also went on a vacation during that time and I somehow justified not doing much PT. It was stupid, but my doc didn't seem to think it was a huge deal when I was expecting him to tell me I was a horrible patient. He seemed happy with my strength and ROM etc and said my fitness level before surgery and my age really helped my situation. I just think about how crappy recovery must be when having the same surgery or worse as a 65yr old in poor shape.
07-25-2012, 01:40 PM
Yeah, it's not fun for anyone who wasn't athletic/fit beforehand. People like us return to normal life much faster... but I can't wait to tear it up in the gym again lol
My atrophy wasn't horrible, not as bad as some photos I've seen. Overall I've softened up though, and I'm not happy about that. I've also been eating whatever I want, way too many carbs, so I've gained a bunch of fat and look softer. I need to do a strict low-carb diet for a while to lose the water weight and strip off some fat. I think I'm going to start doing fasted morning sprints at the park across from me, while in ketosis. I swore I was going to stick to a strict Paleo diet throughout this whole ordeal, but that was super tough. Like you, I got depressed about not being active, and so I sat around playing video games, listening to music and eating lol. Time for a recomp real soon. Btw, how old are you again?
07-25-2012, 02:05 PM
I'm 27... 28 in Oct...Dang I'm getting old!! This week I started going to the gym every morning and doing 30min of fasted decent pace cardio w/ ECA. I'm burning between 350-400 calories depending on the pace I keep. I've got a fire lit now that I have been approved to go back to the gym. Diet is on point again like it should have been all along. I definitely pushed my 2nd upper body session a little harder than I probably should have. I was sore for like 4 days. I started with a ton of shoulder work stuff from PT with various light weights. Then I did some lat pulldowns, cable rows, and finished with some pushups. I did 5x15 on everything except when I got to the pushups I was dying. I did 15, 12, 10, 6, and didn't attempt the 5th set. There was no pain except the pain of working out and being sore later. Hell the doc said I could do anything at 15 reps, but I doubt he actually meant to push it like that. It sure was fun though and to me it didn't seem like a lot at the time, but the soreness let me know it was a lot for my body in this state. I'll be back in there again this weekend and I can't wait.
07-25-2012, 03:51 PM
I've started ECA a little while ago, but it was more for work...been real busy. My adrenals are already bad so I have to be careful with this sort of thing. I'm taking AndroDrive as well (5 caps daily). Needless to say, I'm on BP meds with that mix. I've added a water pill to my regular cozaar dose. I think during my week vacation, I'm going to try to kick caffeine as much as possible. I'm drinking 3-4 cans of monster per day and that's way too much. Going to try to cut back to 2 cups of coffee in the morning during my trip.
Dude 27 isn't old ;P I'm turning 35 this year. It's all about your mindset and how well you treat your body..and genetics don't hurt either haha.. most people think I'm in my 20s.
Btw, are you doing shrugs or overhead press (military press) at all now? I've been adding in light shrugs at PT, but no OH press. I think I'm going to start doing PT on my own at the gym 2 other days per week, so every other day...and see how that goes for a month before training with a barbell overhead again.
07-25-2012, 04:02 PM
07-25-2012, 04:16 PM
Sugar free =) Yeah, I think it's almost a gram of caffeine per day? It's only been this way for a month now, but I get into these high-caffeine kicks once in a while due to deadlines at work ---- it then becomes an addiction though. I am only drinking that many because I'm ultra hooked on that much caffeine, no other reason. I had a week or two that was pretty busy, but it's been weeks since then. Time to cut back next week while I can laze about and relax!
Btw, I also take 1gram of inositol per day, and about a gram of phosphatidylcholine. The inositol supplementation is to replace what the caffeine depletes...phosphatidylcholine compliments inositol greatly and also helps the liver.
07-25-2012, 04:35 PM
Haha I know 27 isn't really old, but when you're injured and get pudgy during recovery it makes you feel old lol. I did shrugs also at the gym the other day I forgot to mention that. 20lb dumbells in each hand. Did 5x20 and felt great. Could have went heavier, but I was taking it easy. My shoulder work is what seems to be the hardest since it doesn't recruit the other muscles as much. I was using 2.5 and 5lb plates/db's and that crap was tough. I did 70lbs on the lat pulldowns and cable rows and it felt great. I will bump those up more next time. I stuck with 10lb db's for my curls on my 1st workout b/c I was kinda scared since I hadn't been to PT in like 3wks. I also used the machine overhead press on that 1st workout with about 15lbs. I was deathly afraid of that, but it went well and I plan to go heavier next time. I'm just going to take it slow with what feels good, but still allows me to feel I got an actual workout in. As long as I'm not feeling pain during the exercise I'm gonna continue to push the weight up if I can still do 15 reps at the higher weight. It's super exciting getting going again man. I missed this so much and I'm not even back to doing everything I did before. One thing I'm holding off on is deadlifts b/c I don't want all that weight with my arms just hanging down holding it. That scares the hell out of me!!
07-25-2012, 05:07 PM
2.5 and 5lb plates/dumbells for your rotator cuff exercises? You should also use the bands/rubber cables! I'm using the thick red one (strongest one) in PT and it kicks my ass when I do them slowly! I started with dumbbells for those exercises but switched to bands.
I'm afraid of deadlifts for a while because I had the bicep tenodesis done, which was the largest part of the surgery. I don't want to get tendonitis which some people get if they train too much/too quickly post op. When I do start back with deads again, I'll likely throw in dynamic work with bands.
07-25-2012, 05:11 PM
Ya I never got the rest of my bands besides the yellow one which is pathetic since I never went back after that. I should go buy some I guess. I could use them during the week when I'm unable to make it to the gym b/c of school. That will give me more training which I would like.
07-25-2012, 05:13 PM
You can use the cable machine at the gym too, but I really like these rubber cables with the handles (red one)... it gets exponentially harder the more you move through the movement.
07-25-2012, 06:26 PM
I tried one of the cable machines, but it starts at 10 and I didn't feel comfortable with it on the side I had surgery. It felt pretty tough compared to the other side and freaked me out lol.
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