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Rotator cuff rehab?
Hello ladies,
I suspect I may have an injury in my left rotator cuff. I didn’t go to the doctor (it was not that bad), but I researched the symptoms and that was my conclusion, rotator cuff tendonitis. With some rest and KT Tape, I’m feeling pretty good right now. It stills bothers me a little in very specific movements, but it is a different type of pain, like more dull and less sharp. So I’m think I’m almost healed.
Here’s my question: what do you recommend to go back to poling? I’m an advanced beginners so the stuff I’m capable off is quite limited and simple π I believe I should start with walks, pirouettes, transitions, a little floor work. But avoid spins and climbing/sitting. Do you agree? Also, what can I do to avoid relapse, I guess I should strengthen/condition my rotator cuff… But when, should I start now or wait until I’m totally pain free? Weird thing, I’m pretty strong overall, but it seems that the traditional fitness/weights do not condition the rotator cuff enough. Last question: is stretching OK? I read somewhere that is not recommended for tendinitis.
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12 Replies
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This post has some shoulder strengthening info. http://aerialamy.com/blog/2012/05/31/thursday-tip-shoulder-strengthening/
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Great stuff, thanks!
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I had this recently. It took me a long time to fully heal. I was away from pole in total 3,5 months. I was active though as I did some dancing, ballet and yoga, but avoided heavy work on my shoulder. I had couple of relapses, when my kid simply jerked my arm and when i reached out to get a parking ticket through my car window, and this made me very cautious to return poling. I did that when it was fully painfree and after ultrasound didnt show any inflammation. abefore getting back on pole I also took a personal training session from a physiotherapist, who assessed my condition and gave me prep exercises for poling. These are very close to what Veena has for shoulder conditioning. Hope this helps and you get better soon!
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Warming up thoroughly will help. I tore my right shoulder years ago and recently did the same with my left. I rehabbed myself but using the exercises and stretching prescribed to me the first time I tore my shoulder. Now, I do a daily routine built to strengthen and stretch the stabilizers we don’t normally use. Takes about 10 min each morning. So far my shoulders and arms feel great. I call it “prehab” since the goal is to stay uninjured. Doing pole or aerial fitness, I think it’s a good habit to form π
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Veena has good shoulder/forearm stuff on this website tok
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Yes, you will find all kinds of info on shoulder in the lessons!
The conditioning section has 10 lessons for different exercises that focus on the shoulders! https://www.studioveena.com/lessons/view_category/conditioning-exercises
You’ll also find this Veena’s tips helpful too! https://www.studioveena.com/lessons/view/52f7165d-3484-4ffa-afa9-13de0a9aa0eb
Unless you’ve been “cleared” by a dr no one could tell you for sure when you can start training again. The best thing you can do is listen to your body. Always warm up as mentioned, and spend some extra time with the shoulders. Begin with the conditioning exercises and see how they go. You are right to avoid spins, and inverts. If you are using proper form and you have no pain, Pole Holds can be a good way to condition as well, but you need to be sure you’re engaging properly so and staying with a variation that puts the least amount of strain on you to start. https://www.studioveena.com/lessons/view/54921dfb-d4f0-474e-b098-238d0a9aa0eb
Once you are feeling healed try working on the “stands” routine, it will also help strengthen the shoulders.
https://www.studioveena.com/lessons/view/557fb444-6e60-4c80-ab79-67ca0a9aa0eb -
Thank you!!! Sure, I will take your advice into consideration.
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This is scary subject matter. If it isn’t correctly healed, you end up having to get surgery. So it’s best to get a evaluation if needed. This can take quite some time to heal. Please be very careful and consertive when you return back to pole work.
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From my own experience, in addition to do Veena’s conditionning exercises with the band, I highly recommend having 1-3 sessions with a good osteopath (chiropractor). This made a huge difference. Good luck with your healing:-)
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Thanks everybody! I’ve been almost 3 weeks off the pole now and I’m feeling almost perfect. Just with very specific movements I still feel a very slight soreness, I wouldn’t call it pain. What I’m planning on doing, besides the conditioning (2-3 times a week) and getting enough rest, is to focus on “sexy” pole (feet on the ground, half spins at most) and floorwork until I’m certain I can go back to the tricks. And frankly, I love the sexy face of pole, so no problem with this :-). I have had massages from a good therapist, but she is not a chiropractor. I will go to the chiropractor if the pain persists. I believe all came from overuse, I was attending classes, purchased my own pole and starting practicing at home too… I got too excited I guess. Well, lesson learned!
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So happy to hear it’s healing for you!! Γ°ΕΈβΕ
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I just found this, in case anybody is interested too. It looks very comprehensive. Many exercises are the same as Veena’s π
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