OT: Rehab suggestions for shoulder injury?

So about two weeks ago I was on a dual sport ride. About mid-day I did a pretty good imitation of a lawn dart from a typical standing position straight into the ground. Unfortunately I didn't land very gracefully. My left arm was ripped out of the socket straight up, and my right wrist was sprained. (Maybe a broken hand as well....still having issues with it 2 weeks later.)

So I've had both shoulders out of the sockets multiple times in the past for various injuries. (Lifting, MC wrecks, etc.) Never had one this violent or long. It took a few seconds of me writhing on the ground...sitting up, then it popped loudly and my arm dropped into my lap. *Most* of the pain is gone. But I am still using a sling to support it for now. I can use the arm, but getting twinges of pain, definitely weak are the shoulder socket, and and occasional feeling of it being out of the socket...like it's floating.

I'm looking for suggestions for basic rehab exercises to try. Currently I've been doing front and side arm raises with no weight. Usually I need my arm bent or it bothers me doing the reps.

Soooo....who's been here and what didja do?

Thanks!

Mud

 

...

There are 2 plans:

1. Colin's plan- Just ride like hell and take a bunch of pain meds before press interviews

or

2. Pedrosa plan- Whine like a little girl and sit it out.

That is all

 

Seems -13something degrees for a few minutes does the trick nicely, according to Crutchlow.

 

Did the doctor have any suggestions? I mean you went and saw a doctor, didn't you?

 

Yes. Doctor said come back in a month.

In a month I get to re-evaluate to see if they feel I should have shoulder surgery. I'd prefer to not go under the knife if I don't have to. Know what I mean? It may still end up happening. But if I can do something to prevent it I will. And I'm still waiting to get in to see the rehab therapist. So I'm asking here to see if there is anything I can do while I wait.

 

One thing I would suggest you can do while you wait is to go see another doctor.

I would question any doctor's diagnostic skills if his best suggestion to help you determine the extent of your injury is to wait a month to see how injured you are.

 

Could use some bands to get a little strength back. I still do some of my PT exercises such as walking my arm up the wall as you get closer to it to stretch it out and stuff like that

 

I saw a nationally respected shoulder specialist last year for my shoulder compression, and he was adamant to not perform any overhead exercises, don't bring the shoulder past 45* horizontally, and do some simple rotation exercises to help build strength. I am a candidate for surgery, but not enough to actually do it if my PT keeps building muscle strength. I have a couple of small tears and some scar tissue, but simple exercises certainly help.

Google "rotator cuff exercises" to get some good ones. The easiest one is standing up, elbowat your waist, then rotate your arms about the shoulder while pulling on a resistance band (pull in for 12-15 reps, and then turn around and pull back). Another one is the pendulum, where you lean over a 6-8lb weight, relax your arm, and slowly rotate your arm while relaxing your shoulder. Great way to warm up your shoulder before you exercise.

 

Do a search for my rotator cuff surgery thread......

 

Gotta get a diagnosis first. Some exercises could do more harm if they're not appropriate.

I wouldn't wait a month, what kind of Dr. did you see?

 

.. go see a specialist, not your regular doctor. You likley may need to get some x-rays and/or mri.

 

Who said he had a rotator cuff issue?


Go get a real diagnosis.


And don't take joint issues to chiropractors. There's nothing they can do for you.

 

Dawg,

Here’s my personal experience with shoulder issues… I dislocated my shoulder after a crash at Beaverun in 2009. It was reset in the local ER, but after having my Chiropractor review the X-rays she discovered that it wasn’t reset all of the way. Anyway, she adjusted me to set-it back in place and prescribed some exercises in the gym to rebuild the strength and mobility. Now it actually feels stronger than before the dislocation. Prior to the above my Chiropractor cured strength, pain and numbness issues that I was having with my left shoulder and hand. I’ve been working with her this year to fix various issues I’ve experienced now that I’m cycling competitively.

My Chiropractor noted above (Casi) is a former All-American track star and she has a lot of experience working with rehabbing athletes. Plus her office is located in Bethesda (by White Flint mall) so it’s not too far from Ashburn. She uses the “Gonstead” adjusting technique (if you’d like to do some research) and she is very passionate about Chiropractic.

Here’s her information:
Dr. Casi McFarland
Envision Health Chiropractic and Wellness
11119 Rockville Pike #500
Rockville, MD
301.541.3821

Cheers,
Jason

 

Just stop crashing on it

 

Nobody SAID anything, he's asking for opinions. There are quite a few shoulder injury opinions in that thread.

 

Just be a hard mutha fucka.