Strengthening an injured shoulder

Discussion in 'Fitness & Nutrition' started by DevPool, May 31, 2007.

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  1. DevPool

    DevPool So you like to play games, huh!?

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    Hey guys,

    I've read the archives, EDU's, etc., so I hope I won't be asking a question that's already been discussed.

    I have dislocated my shoulder twice through martial arts training. I've been to the chiropractor several times, and he doesn't feel there is a tear, but it's weak. If it's torqued just the right way, it will crunch or come back out altogether.

    Am I just fucked? Or is it possible to strengthen my shoulder back with some sort of exercises?
     
  2. some1

    some1 Some Member OT Supporter

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    i'll give it a shot...

    the thing is that the shoulder isnt really a joint like any other... its held together mostly by muscles... the more you train them the more stable your shoulder gets...

    i dislocated mine once and went to the doc after a few months... he said the only reason i didnt dislocate it again was, that i had pretty good developed soulder muscles to begin with... apparently once you have dislocated your shoulder it will dislocate easier

    if the doc says it's allright to train and strenghten your muscles you should do alot of shoulder work.
    always remember that when a certain movement hurts, dont do it... only slowly start to get near to the point where it hurts, it will get better. my doc said it takes long until the pain stops... it took my shoulder about 8 months to recover (almost) completely

    here are a few links that should help:

    t-nation shoulder savers pt 1
    http://www.t-nation.com/findArticle.do?article=06-074-training
    t-nation shoulder savers pt 2
    http://www.t-nation.com/findArticle.do?article=06-075-training
    t-nation shoulder savers pt 3
    http://www.t-nation.com/findArticle.do?article=06-111-training

    t-nation cracking the rotator cuff conundrum
    http://www.t-nation.com/readTopic.do?id=459577

    a few rotator cuff exercises with pics:
    http://familydoctor.org/online/famdocen/home/healthy/physical/injuries/265.html


    i hope i could be of some help... anyone feel free to add to that or correct me ;)
     
  3. Ricky_Blanks

    Ricky_Blanks New Member

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    I am in the same boat with the dislocated shoulder. Thanks for the info.
     
  4. Ricey McRicerton

    Ricey McRicerton New Member

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    Trance has problems with this too.

    The only way to get it straightend up long term is surgery to shorten up the connective tissue that's stretched and allowing it to slip out as far as I remember.
     
  5. ralyks

    ralyks New Member

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    Post up your routine, I had the same problem (repeatedly) when I was playing football. All I did was bench, bench, arms, bench, lat pulldown, bench, arms, you get the point. Once I started doing some external rotation (and changed the routine obviously) the problem has pretty much gone away.

    Cliffs: Back work should = chest work, work on external rotators and rear delts if you don't already.
     
  6. Grimey

    Grimey New Member

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    I hurt my rotator cuff about a month ago, and last night I went in for my first A.R.T. session. We'll see how it pans out in the gym.
     
  7. DevPool

    DevPool So you like to play games, huh!?

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    Ralyks: To be completely and utterly honest, I have just started working out again. I've been at it less than a week and I've not lifted a single weight because I'm trying to read all of the stickies and figure out what type of weight routine to do. So far I've been doing 30 mins. of interval cardio a day and trying to rearrange my diet.

    I'm pretty clueless on the whole thing because I've been out of the game so far, and certain information seems to contradict other information.

    some1: Thank you very, very much for the information. I'll begin incorporating some of this stuff. I certainly hope surgery is not the only answer.
     
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