INJURY LOG: SLAP repair, prehab / surgery / rehabilitation training log
- 07-28-2012, 02:02 PM
I had the same surgery 7 years ago. I'd do exactly what the doctor says. Probably to stay away from anything that involves the upper body. When PT starts a few weeks later, hit that religiously. I had a friend start back too soon & he got to have the same surgery again 6 months later because the anchors broke loose.
- 07-30-2012, 11:43 AM
Hey Brian thanks for posting.
Here's a little recap of progress:
We started PT 3-4 days post op, doing very basic stuff (passive assisted range of motion). There was no strength training until 6-7 weeks post op for me, so basically once 2 months passed.
I'm currently 4 months post op and deep into the strength recovery portion of therapy.
I'm currently using 10 pounds on the cable machine for all rotator cuff exercises. D1/D2 movements, from high and low. We're doing 2 sets of 10 reps for each RC movement on the cable machine. We moved up to 10 pounds on the weekend.
10 pounds for 20 reps x 2 sets of bicep curls and triceps extensions.
8 pound db front raises. 40 pound cable rows.
Pushups on the stability ball (knees on ground, ball against the wall) - this is aiding all the surrounding muscles in the area. We aren't doing full pushups yet although I'm sure I could do them. Not pushing too far too fast, at least till all the tightness has gone. Still getting tightness around my infra/supraspinatus / lower trap/upper trap.
08-10-2012, 12:16 PM
Things will be fairly static from here on out, and I'm pretty busy these days, so I won't be updating this often anymore.
I'll make sure to post anything important, or if anything changes.
I'm just over 4 months post op - just a note that even though things have been feeling much better, I'm not ready for any intense work yet. I was at the family cottage this past Sunday shoveling dirt (digging deep, through roots, etc) and I'm still paying for it now. My shoulder was extremely tight and sore that same day and for a few days after...and still feels fairly tight in some spots. It was a stupid move in retrospect. Those surrounding muscles are still getting up to speed, even though my rotator cuff feels fairly strong in PT.
My shoulder itself feels great though today... it's just the infra/supraspinatus, lower trap, and pec causing issues if I push too hard.. Thankfully it seems like the repair was a strong one!
08-13-2012, 06:56 PM
08-14-2012, 11:28 AM
You know, I actually haven't started them. I wasn't looking forward to pinning 3 times per day because of how busy I've been. I want to start soon though because I'd like to speed up the process now if possible. Tired of the tightness..I feel like I'm constantly heating & rolling out the tight areas/knots.
08-14-2012, 01:36 PM
I actually ran out of TB500 again and will be starting the GHRP's now in it's place. I'm a fan of the TB500 though..seemed to be doing the job when I ran 5mg per week.
08-14-2012, 07:25 PM
I've been hearing a lot about the GH bleed that 1295 creates and I haven't made up my mind if I'm willing to try that yet. The TB500 sounds killer though! I may need to try that for my joints!
08-15-2012, 10:48 AM
I would say, if you do your research, the propensity for sides with TB500 may be higher. It is also a very new peptide. I've read enough conflicting reports that I'd thought I'd give it a run though...and it's not like we're talking super high doses as what's normally done in these clinical trials. The one thing though that I've read, is that it can cause an existing cancer to spread and grow. I've read other reports that it can slow cancer as well. It can't cause cancer though.
Also, the term GH bleed sounds worse than it is...I think it's a bad way to say that your baseline GH levels are just elevated constantly. The GHRP then is added for the pulses, with the elevated baseline greatly magnifying the pulse. It's not bad to have elevated baseline GH levels for a certain amount of time... you could run it indefinitely actually, with short breaks here and there. Of course there are a few sides that may come along with it (water retention thus BP issues, increased dopamine causing possible mania in some people, carpel tunnel like symptoms)... when these start happening, you can back off the CJC a bit if it becomes a problem.
I just ordered medium and heavy bands to do my own strength training at home. The medium band is the round red tube, and I think the heavy band is the dark blue tube. Comes with a door attachment to make it easy to mimic the cable machine. I also just ordered a compact firm rumble roller as well.. you can really work deep into your tissues with this thing. I'm going to take PT into my own hands now, and use the lacrosse balls/yoga balls/rumble roller and occasional ART treatment for any soft tissue issues.
My copay on PT is $40 per session, so it's not worth going anymore at this point. I can do all the strength movements on my own, and I can get superior body work done in a 30-40min A.R.T session for the same price.
08-15-2012, 02:02 PM
08-22-2012, 04:40 PM
4.5 Month Post-Op Update
My bands just arrived today, time to work 100% from home. No more physical therapy for me. I have tons of information and docs to support myself now, but pretty much know offhand what I should be doing.
Can't wait for the tightness to go away. I'm told by most people that it will take the full 8 months or so for that to disappear and the surrounding muscles to fully release.
08-22-2012, 08:08 PM
08-23-2012, 04:15 PM
The last 2 days have been driving me crazy. I've been having some pain in my shoulder and I'm not sure why. The last time I worked out upper body was last Thursday... No pain on Friday... Went and floated the river Saturday and drank quite a bit, but the water was slow and easy... Noticed no pain that day or Sunday... Sunday evening I had a 2hr upper body massage that felt great... No pain Monday... No pain Tuesday... During Wednesday and today I have noticed more popping than normal and have had some pain at different points. When it pops it doesn't really hurt and if I keep doing the same movement that is causing it to pop it usually stops popping after a while like it has loosened up and maybe it was just stiff.
I'm just really confused b/c the way the last week played out it doesn't really make sense to me that I would be experiencing the pain and popping at this point in relation to my activities. Does anything about that make sense to you? I'm not dying in pain or anything, but that has never been the case. My original injury mostly only bothered me when I lifted weights so I don't know how to register what's going on at this point. Oh I also had my 5mo appointment last week and the doc said I seemed to be doing well and just wants one more visit next month. I didn't have any definitive moment where I hurt myself between then and now so idk wtf is going on. I'm hoping I just slept on it wrong. My neck/trap area has an achy/painful feel to it to so that could be the problem. I am just worried about the shoulder b/c I know it was already a problem before.
08-23-2012, 05:09 PM
Hrm I'm not sure. I thought clicking / popping is scar tissue? I haven't had any clicks or pops in a loooong time myself. Probably been a couple months. I've been told that the muscles can be tweaky for a while though, and one day it will just feel right, could be anywhere from the 8-10 month mark.
08-27-2012, 09:19 PM
Getting close to 5 Months now
I'm now doing daily cable work from home, pretty much following the "Throwers 10" program but adding in bicep cable curls, single arm OH triceps extension, standing cable rows from mid-height. Basically exercising the rotator cuff, chest, traps, lats and supporting areas daily. High reps (10-20) for 2-3 sets per exercise. Using the strong red cable. I have a thicker dark blue one that I picked up as well which I'm using for the rows and shrugs. The frequent exercising is making the shoulder less stiff, definitely bringing more bloodflow to the area. I don't really notice any aches anymore. Definitely feeling a bit of crunchiness when I rub my shoulder around a bit though. Likely a bit of scar tissue moving around/away.
10-14-2012, 01:19 PM
10-15-2012, 06:21 PM
Hey sorry, been insanely busy between work and my side project (I dj / promote in NYC on the side of my day job as a designer).
Well I've been keeping up my rehab from home with the cables, but last week I hit the gym to see what I could do upper-body wise.
I did my regular cable routine, then I tried benching just 135. Didn't attempt as my one side felt unstable when prepping the first press. Let my ego take a hit and then took off the 45's, replaced with 25's and pressed for 10 reps x2 sets. Felt easy and controlled, but wow my ego was way down on the floor for this.
After that I did some bent over rows, just with 25's on a barbell. Real lightweight. Easy. 10 reps X 2 sets. Ran for 15min after. Pretty simple workout.
For about 4-5 days post workout, my shoulder felt GREAT, but my left pec (surgery was on the left side), was FULL of knots and reeeeeal sore. I could roll my lacrosse ball over my whole pec and feel all the knots in it, was crazy!! I massaged and rolled with the lacrosse ball since then, and it's feeling better, but there's still one knot in there that's real bad and painful when I press. Made me super scared that I have gyno, but I don't.
I guess I shouldn't be benching so soon. If I had been real serious about my rehab the past two months, I could be benching by now (it's now 6 months post op), but I have to admit I've let it slide a lot. My pec was injured prior to the surgery (there was a ball of muscle at the top when the injury happened, which is evident of tearing), so I'm thinking this may take longer dealing with the pec issue.
Other people I've spoken to said to just give it time. It took a friend of mine up to 10 months till he was pressing good weight pain-free. One big piece of advice I was given, was to never attempt what I tried again. I should work from a known weight, and only work up in very SMALL increments weekly, with dumbbells/cables only for now.
10-16-2012, 10:50 AM
houstontexas - when you are working upper body currently, what does your routine look like? Are you able to flat bench at all yet? What are your #'s looking like atm?
Curious how everything is progressing with you.
10-16-2012, 12:24 PM
I'm having pain in the front of my shoulder and bicep so idk man. I'm thinking it's just overworked one sec, then I'm thinking it's retorn, R.C., bicep tear, sh!t I'm making myself sick lol. My routine was pretty big as far as reps and sets go, but I always felt good until recently. I'll update you when I find something out tomorrow. My advice is take it easier than you think you should lol. Cross your fingers for me haha.
Oh and I'm a constant worrier about this stuff so I could be blowing it out of proportion. Every week since I started working out again I've been pretty sore and always tell my wife "oh it's hurting I must have screwed it up again", but it always seemed ok a few days later. Who knows man. Sorry for the long winded response.
10-17-2012, 10:32 AM
During this whole process, there will be times where it will feel like we take 1 step forward and two steps back.
Did you by chance have a bicep tenodesis done when you had your SLAP repair? If not, was the bicep tendon damaged at all during your early MRI's? It could just be a bit of tendonitis. Even if you didn't have a tenodesis, the bicep tendon is attached to the labrum at the front of the shoulder, which was just repaired. It's common post surgery to develop some tendonitis, just have to be careful.
My advice is to check with your orthopedic surgeon and see if you're developing tendonitis, and check on the health of the bicep tendon.
10-17-2012, 11:00 AM
After a year off, I'm back
10-17-2012, 11:17 AM
10-17-2012, 11:53 AM
10-17-2012, 12:18 PM
Ya my MRI didn't show that I had a slap tear at all, but it sure was there when they got inside and looked around.
Just got back and the doc thinks it's just really inflamed and swollen in the area and that is causing some nerve aggravation etc. I was given Prednisone for 5 days and he wants to see me in 2wks. He even said I can still work out, but just take it easy (that's the hard part).
10-17-2012, 12:32 PM
I hear ya. I totally shouldn't have gone on the flat bench when I first got back to working upper body. I need to stick to hammer strength equipment, dumbbells and cables for now. I'm starting to think about kettle bells now too.
10-17-2012, 12:40 PM
I like the feel of the machines since my stability is what scares me. I did do a light set of barbell bench once and felt it was too much for me to handle and re-racked it. I can't wait until I can do a real deadlift with some significant weight without being scared my shoulder is going to fall off holding all of that weight. I'll just have to wait on those.
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