• We’re currently investigating an issue related to the forum theme and styling that is impacting page layout and visual formatting. The problem has been identified, and we are actively working on a resolution. There is no impact to user data or functionality, this is strictly a front-end display issue. We’ll post an update once the fix has been deployed. Thanks for your patience while we get this sorted.

Getting back into gym after severe injury

Status
Not open for further replies.
T

thatsright

Diamond Member
Coming back from a vacation 5 weeks ago, I dislocated my right shoulder. Its a lot less fun than it sounds boys and girls. Most amount of pain in my life. Morphine didn't do anything. Crying like a baby for several hours, you know...the fun stuff that leaves no cool scars for great stories.

In the past, my regimen was min. 4 days in gym with 75% of my arms needed to do my workout and 2x of cardio-eliptical or treadmill for 35min each.

For any gym work (IMO), I need to use arms/hands for 80%+ of my movements. So with that, I'm really screwed. But it doesn't mean I cant do ANYTHING. But really hurts me, obviously.

Im at least 4-6 weeks away (and probably more beyond that) until I can start picking up weights. And when that happens, I mean I'll be doing 1-5lb weights if I'm lucky. There is a lot of lower body stuff I can still do. And I can still do cardio, though I'm terrified I will fall (though the only cardio has been on elliptical/treadmill and I have never fallen on those).

Question: If you cant use one of your arms at the gym, how do you adapt? Or what would you do? If you had something like this happen to you, how did you get back into it?

I really need to get back in there. My diet has gone to crap since this happens and I can really feel the fat ripping below my skin. The new fat you only see in the summer.

Cheer me up!
 
Question: If you cant use one of your arms at the gym, how do you adapt? Or what would you do? If you had something like this happen to you, how did you get back into it?
Click to expand...

I think the answer is fairly simple, do what you CAN. If you're not new to the gym, you probably have some muscle under there somewhere. Why don't you just go nuts and start running? I mean ease into it, but why not go for the weight loss (whether it's performance or aesthetics you are looking for). Not sure how old you are, but you could just do crazy fitness/cardio until the gym thing becomes comfortable again? Lose weight for the summer, get into shape, pick up a new hobby (running) etc...
 
marmasatt said:
I think the answer is fairly simple, do what you CAN. If you're not new to the gym, you probably have some muscle under there somewhere. Why don't you just go nuts and start running? I mean ease into it, but why not go for the weight loss (whether it's performance or aesthetics you are looking for). Not sure how old you are, but you could just do crazy fitness/cardio until the gym thing becomes comfortable again? Lose weight for the summer, get into shape, pick up a new hobby (running) etc...
Click to expand...

Oh, I forgot to add that when I am doing cardio, I'm kind of forcing myself to go. Don't really like running (though I can do stuff on the treadmill physically ok) and doing elliptical is about as boring as i gets for 35 minutes.
 
I hope I'm never in the same situation but if I were, the first thing that immediately comes to mind is that I would probably use the assisted machines that does isometric exercises. I would think of it as rehab sessions than actual workout sessions. For cardio, I'd instead take long strolls around town.
 
thatsright said:
Anyone? Anyone? Buhler, Buhler? Anyone?
Click to expand...

marmasatt is correct, do what you can. I have read info saying that even if you only trained one side of your body, you will get some benefit on the non training side. so if your LHS is fubar, do presses, rows, raises with the RHS.

Also, great time to focus on leg training. squats might be doable. they will make your entire body stronger.

Training is simple, do as much weight as you can, for as many reps as you can and be as consistent with it as you can. there are no secrets, even when dealing with an injury, just be as consistent and as productive as you can be.
 
If you ROM is okay and it doesn't bug your shoulder, you can do squats. Otherwise, atleast leg press and calf raises should be fine. Also, I'd think you could do abs, and lower back extensions, too.

Cardio wise, running and elliptical are prob your only real options. Stair stepper is prob fine, but that's boring as heck.

Shoulders are pretty crucial and you really can't do any upper body moves unless they are up to speed.

Good luck..
 
z1ggy brings up a good question: what's your range of motion? Can you raise your arm at all? 90 degrees?

The reason I ask is that there are a lot of ways to modify traditional strength moves, such a front squat using straps.

Hard to suggest something without knowing exactly how limited you are.
 
EvilYoda said:
z1ggy brings up a good question: what's your range of motion? Can you raise your arm at all? 90 degrees?

The reason I ask is that there are a lot of ways to modify traditional strength moves, such a front squat using straps.

Hard to suggest something without knowing exactly how limited you are.
Click to expand...

My current range is about 70 degrees if I have my arm in the air. I went back to the gym this morning for the first time, and I was very encouraged/happy with how things went. I used machines for leg & calf presses. No issues. But, going to hit the max on the machine pretty quick. I tried picking up 45lb plates as I would 6-10 of those on the regular leg press lying on your back on the ground. But I only picked up one of them and nothing 'hurt' but it was a little bit sore. Next time I go, I'll try again with more weight.

At this point, I realized this AM that I don't want to lift any weight above my shoulder. So not bench press, etc, etc. I was able to do zottoman curls-a form of bicep presses with free weights. My injured arm was a bit weaker, but this is to be expected. Slammed through some forearm presses with barbells, it went great.

In summation, I can do a lot more than I thought I could. Just can't lift my arms above my shoulder for a while.
 
You're lucky. Friend of mine needed surgery and was out 10+ weeks. Sounds like you're well on your way to a steady recovery.
 
thatsright said:
Coming back from a vacation 5 weeks ago, I dislocated my right shoulder. Its a lot less fun than it sounds boys and girls. Most amount of pain in my life. Morphine didn't do anything. Crying like a baby for several hours, you know...the fun stuff that leaves no cool scars for great stories.

In the past, my regimen was min. 4 days in gym with 75% of my arms needed to do my workout and 2x of cardio-eliptical or treadmill for 35min each.

For any gym work (IMO), I need to use arms/hands for 80%+ of my movements. So with that, I'm really screwed. But it doesn't mean I cant do ANYTHING. But really hurts me, obviously.

Im at least 4-6 weeks away (and probably more beyond that) until I can start picking up weights. And when that happens, I mean I'll be doing 1-5lb weights if I'm lucky. There is a lot of lower body stuff I can still do. And I can still do cardio, though I'm terrified I will fall (though the only cardio has been on elliptical/treadmill and I have never fallen on those).

Question: If you cant use one of your arms at the gym, how do you adapt? Or what would you do? If you had something like this happen to you, how did you get back into it?

I really need to get back in there. My diet has gone to crap since this happens and I can really feel the fat ripping below my skin. The new fat you only see in the summer.

Cheer me up!
Click to expand...

I'm just coming back from a level 3 sprain, and I'm still not fully recovered. Think you need your arms? Wait until a leg gives way. You'll realize how much you use them to press with. I started going back to the gym when I could move around on crutches without tiring. I started back on machines and slowly rehabbed myself back into free weights. It's one of the few times we can lift on the machines and not get posted on youtube.

7 weeks into my injury, and I dead lifted for the first time yesterday at 405lbs and benched 245lbs. It'll slowly come back as long as you push it just enough and let it rest when needed. I still can't squat, so I've subbed with leg lifts. Oh well.

Good luck with that shoulder.
 
I have dislocated both of my shoulders. Starting in October 2013, I started doing strength building exercises for the shoulder area (rotator cuff: supraspinatus, infraspinatus, etc). I haven't done them for a few months now, but I was solely focused on shoulder strength building for a few months before I got back to the lifting game. They both are feeling great in both lifting and general every day activities.

While I was doing my shoulder strength exercises, I did squats while holding a backwards backpack full of olympic weights to avoid having to use the olympic bar. I also did some core work and other mobililty work that didn't require the use of my arms/shoulders. So like others have mentioned, I worked around the injury.

however, I do need to continue to do them. I sort of got complacement once I started lifting and began neglecting my shoulders again.
 
Last edited:
Yeah do what you can. Make sure your are not hurting yourself. Eventually you should heal and equal out.

I got through a major shoulder surgery and got back into shape only to have a torn bicep occur and through workman's comp I was left disabled.

The distal biceps tendon repair needs to happen quickly...they just pushed me out to about the 12th week and then it was too late for surgery. Got a $2600 check that was supposed to represent 8 weeks of pay, but sadly with the caps and restrictions was not even a week of pay.

Fortunately, I am still strong, but way weaker than I was and that's never going to get better.
 
Status
Not open for further replies.

TRENDING THREADS

Back
Top