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Rotator Cuff Injury
A snowboarding accident the day after Christmas left me with a partially torn rotator cuff muscle (supraspinatus) which seems to be taking oh SO long to heal! Physical therapy and a steroid shot have helped a bit, but I am extremely weak in my left shoulder and just feel so depressed. I can't even invert anymore. 🙁
Do you have any recommendations of moves that I can concentrate on to help build my shoulder strength back up? Flexibility too. It is still painful for me to lift my left arm over my head.
Thanks!
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5 Replies
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Has your therapist used any laser therapy on your shoulder? I am currently rehabbing my shoulder injury and while rest and all those little strengthening exercises with the band helped some, I can't believe how much better I am feeling after just two (so far) laser treatments – it helps speed tissue healing. I've had the deep tissue ultrasound before on my neck (therapeutic not the imaging kind), and I feel that the laser is WAY more effective. Take it slow and rebuild your strength, and keep up your rotator cuff strengthening exercises (believe me I KNOW it's frustrating to not be able to do things you used to, but as you get stronger your body will remember what to do). I honestly don't know how much that sort of treatment costs (mine is free since he (my friend) is Chiropractor who owns his own equipment, lucky for me!) Anyway it's worth looking into if you haven't already tried it. Hope you heal quickly!
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I'm hesitant to talk about my fave shoulder exercises if your range of motion is still so limited. When I had shoulder surgery, one of the first exercises my physical therapist had me to was to walk my fingers all the way up the wall and all the way back down. It's a good way to work on range of motion with active muscles yet supported at the same time. It's not the kind of exercise that makes you break a sweat, but at this point you want your range of motion back GENTLY and your muscles engaged to get you there.
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Thanks for your input, Ladies! I have a number of exercises the physical therapist gave me to do, including the walking the hand up the wall & down 🙂 In fact, I usually do that one in the shower with the hot water running over my shoulder to help loosen up the muscles. Really interesting thought about laser therapy, blondemd. I haven't heard of that but I'll ask my doctor about it. Have either of you (or anyone else) tried acupuncture? I'm wondering if I should look into that. Unfortunately, funds are limited so I can only use therapy that's covered under my insurance <sigh>. Thanks again for the info!
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You know if your doctor hasn’t heard of it (or worse scoffs at it) it’s not necessarily surprising. I am a physician actually and it wasn’t around when I was in med school (I’m also not an Ortho doc but honestly most of the ones I know know a lot about surgery and not much else about alternative non surgical therapies). You might try asking a chiropractor or your physical therapist 🙂 I have not personally tried acupuncture but I think it’s worth trying. Good luck!
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massage massage and more massage lol 🙂 if you are able to get some massage have them put some heat on ur injured shoulder before the massage and have them do some deep tissue friction to your SITS muscles (main shoulder muscles) and stretching afterward. shoulder injuries are so common esp in the rotator cuff…..hope it gets better soon 🙂 stay positive
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