Dislocated Shoulder Recovery
Ouch! That sounds bloody painful.
I've been doing a bit of gym work over the last 18 months, pretty basic stuff but it's helped a lot with my surfing (has also improved flexibility too). Lots of core work and a bit of weights to mix it up plus running and swimming.
here's my paddle endurance general work out, keeps me paddle fit
EXERCISE SETS REPS
BENT OVER ROWS 2 x 15+
SHOULDER PULLS 2 x 15+
STRAIGHT ARM LAT PULLDOWNS 2 x 15+ ALL COMPOUND EXERCISES
REVERSE FLYS 2 x 15+
CHEST PRESS 3 x 15+ ALL COMPOUND EXERCISES
FLYS 3 x 15+
BICEP CURLS 3 x 15+ ALL COMPOUND EXERCISES
TRICEP PULL DOWNS 3 x 15+
SQUATS 3 x 15+
LUNGES 3 x 15+
AB CRUNCHS WITH RESISTANCE TUBE 3x20
AXE CHOPS HIGH AND LOW 3x15
WINDMILLS 3x15
tailor-made query for UPLIFT...enquiring minds with reco-ed shoulders need to know
S-B look up in the Muscle thread by BB, great shoulder rehab by Uplift;)
I know the feeling , I have popped both my shoulders out a number of occasions three times whilst surfing...one time on a remote Indo island where I pulled myself onto my board with one arm flopping around and did the one arm paddle in.
In my twenties I had the opp done on my right arm, all good after that. In my forties I popped my left shoulder at work ( I fell off a bike) that was almost as fucked as doing it in the surf, but workers compo cleaned out my joint and put some staples in it ( a different procedure to wot they did before)..........wish I had the opp before but I baulked at the cost and time i would need off work. I spoke to an ortho guy who said building up the muscle was an option ,,,,,
......Personally I say get health insurance ,get some scans to see whats goin on in the shoulder and consider going the opp...really glad i did
Hey mate just wondering how it all went?
I dislocated my right shoulder surfing 3 weeks ago and ive been doing physio for over a week.
Have you been surfing much?
Hi mate sorry to hear that but your on the right track with the physio. Thanks everyone for the responses, I took them on board at the time and saw a physio who set me out a plan for recovery which went really good, was back in the water after 6 weeks, was not at %100 however and stuck to the longboard on small points for a couple of weeks.
Physio gave me a rehab program starting from 2 weeks which consisted mainly of there resistance band tied around a door knob working on strengthening the internal muscles in the shoulder plus assisted pushups.
After 4 weeks physio got me in the gym doing light weights but not pushing my shoulder past neutral position i think its called. She told me at 6 weeks i would feel somewhere close to %100 as the range of motion in the shoulder would improve but the muscles holding the shoulder together are more like %50-60.
back in the water at 6 weeks but taking it pretty easy small waves only had one awkward moment where i hit the bank and a large shot of pain through my shoulder. No way was i ready at this point for anything over chest high i shouldn't have been surfing at all but the situation arose and i couldn't say no.
After 9 weeks was lifting %75 of the weight on my injured shoulder compared to the good one and starting to surf head high beaches very cautiously. 12 weeks was pretty close to %100 in weight been lifted so i felt they where pretty good indicators of where it was at and my surfing followed those numbers too.
I was doing min 3 gym sessions plus pushups & resistance bands at home each day for those 12 weeks and am now doing min 2 gym sessions a week on a program given to me by same physio.
Have been surfing more then ever since I've recovered and I'm glad i stuck to the recovery this was the most important part i feel stronger now have put on 5 kg and I'm surfing better.
Hope it goes good for you and don't rush back theres always another swell on its way.
Hey mate sorry for the slow reply. I appreciate you taking the time to get back to me.
Its now been 7 weeks since I dislocated and everything seems to be going well with physio my range of motion is at about 90% but sometimes I will still feel a small amount of pain if I tweak it the wrong way.
Im hoping to be back in the water next week but its still in the back of my mind that Im not ready because the last thing I want to do is do it again.
But I guess ill find out!
Hi fellas. I'm sorry to hear of your painful experiences. I've done both my shoulders now. Each time it's a "bloody-hell-there-goes-6-months-of-surfing" with a 9 out of 10 on the pain scale.
- Right shoulder surfing, then got a arthroscopic repair, then did it again surfing, snowboarding, surfing again and then in my sleep!
- left should a 6 months ago skateboarding.
My experience:
1. surgery is not a reliable solution to avoiding future dislocations.
2. I've regained strength and stability using a bodyblade www.bodyblade.com
3. Shoulder dislocations are 100% preventable and only occur due to poor movement patterns - ie the bad habit of not applying torque the shoulder joint during loading and (therefore out of habit), upon impact, which leaves the shoulder capsule unstable and prone to dislocation.
4. Proper movement patterns are taught by Dr Kelly Starrett of http://www.mobilitywod.com and in his book "Becoming a Supple Leopard"
Dr Peter Lewis ...PRP injections
I agree that it is 100% preventable in some situations including mine. My arm was stretched out and my body went into the water with my arm still hanging out causing the movement of the water to rip it out. Im working with my physio on how to fall on it at the moment.
Simba do you have any experience with the PRP injections?
Mitch92 yeah mate had stem cells done a few times and now i get prp injections.........got a full tear biceps and multiple rotor cuff tears from surfing and work ,couldnt paddle and decided to take responsibility for my own health cause i heard about many shoulder operations going wrong, anyway cut a long story short best thing ive done..... back surfing.Peter Lewis is the man,knows his stuff and you can ring him and discuss your problem.
Had my left shoulder just about ripped off my torso did massive damage everywhere on 6.6.06 out at Padang. Huge operation according to the specialist anyway he called it a train wreck. Hurt like hell post opp apparently a full success anyway couldn't work for almost 12 months out of the surf for longer never fully recovered till this day and pretty much stopped me from surfing real waves ever since changed my life. Also broke my right foot as well. I'm convinced the only reason I recovered at all was massive time in the swimming pool everyday low impact great results in movement and strength. But I was old and maybe younger guys will heal better and quicker good luck.
Simba - thanks for the tip re stem cell injections. I have been hearing about this recently. Reportedly very very effective. $300 a shot is a small slice of the surfing budget! How many shots have you had? How often? Stuff it, I'd get one a month to stay in the game!
Evo - you poor bugger... Hope you got a couple of good ones at Padang before you got blown apart. How old are you now? Maybe you should look into the stem cell shots too...
Ha Ha Rusty old boy I think you know me quite well from the point and Island of Cronulla. I was thelittle guy and would sit way deep and sort of take any wave I wanted had a nick name with the initialsP-O. You and Boogs picked me up in Hawaii one morning and took me out Waimea a great day I remember well. Just got back yesterday from Hawaii spent 2 wonderful weeks there surf was epic with my 2 sons 1st time back since injury. Best 2 weeks of surf ever. It destroys indo. Anyway 48 when happened 58 in April. So bummed I'm still not in Hawaii. Aloha
Hi Rusty,you should have a talk to Dr Peter Lewis about your condition but i would recommend you try PRP injections in your shoulders which they do front and back into the joint and see how you go.You might not need to go as far as stem cells as PRP injections are cheap and quick....one tip if you do have either injection is do not have local anaesthetic ......imo way more effective.
Aha "evo"... Racing...biggest barrel ever ridden at the point...mad man...now selling sugar to the school kids...Gotcha! I will give you a call. Why use an alias on SW? It's bloody lucky I haven't made any derogatory comments on here, I could have unknowingly insulted surfing royalty!
Legend evosurfer . Rusty I just worked that out now . U broke a shoulder at the box way back too eh ?
Legend evosurfer . Rusty I just worked that out now . U broke a shoulder at the box way back too eh ?
Yeah Camel that's correct.
Surfing the Box with Andrew Sherriden and John Bilderback shooting. I hit the reef hard, knocking the shoulder out, at the same time my leggie got snagged around the reef and I was pinned on the bottom. I had to wait for the flushing to stop before unpeeling my leggie with my other arm, swim up for a breath then dive under a few more waves and get washed in a bit. Board got taken out to sea. Unable to swim, I did too. Bildy paddled out and grabbed my board and slouched me over in and the pain was incredibly sharp as I lifted my shoulder Above the buoyancy of the water.
Sherro pushed me in. And walked me up to the carpark, then drove me to hospital but because he only ever put $5 of petty in at a time, we ran out of petty.
Hitchhike ride in the back of a farmers ute to hospital... Doctors day off! Got him out out bed and waited for him to brush his teeth and otherwise get dressed. We got the x ray fine and finally put it back in 3 hours after in came out.
Thereafter I became designated driver for a mission up to Kalbarri and even got to video everyone getting barrelled for the next week!
Shouldn't laugh...
Couldn't help myself.
Great tale Rusty.
Matt Banting talks about his recovery treatments......thought it might be of interest as ive posted on this before and it certainly helps recovery,glad someone with a high profile has mentioned it cause it seems to be flying under the radar for some reason....
This is from Tracks........
Did you resort to any radical treatments?
I did a few of the PRP injections with the sports doctor from the Brisbane Lions. He was sucking blood out of my arm and pumping it into my knee … they put it into a machine and then pump it into you fifteen or twenty minutes later. It must just create a bunch of good blood cells … it’s designed to give it like 10 times the healing power.
It f$#%en hurts though, you’ve got to be psyched up to do it… this big needle goes into the middle of your knee cap… you gotta bend your knee and he squirts this jizz for about ten seconds and it’s the most excruciating pain in the world.
I asked him for an anaesthetic one but he said no. Every time I went I up there I had to put a shirt over my head and just clinch … bite on it and just lock up for ten seconds. It’s so painful that every time I drove up there I’d get sweaty palms and sweaty feet going in there. I’d say, ‘I’m so unhappy to see you again today and he’d say ‘don’t worry mate I’ve just done the same procedure with three grannies.’ After he said that I was like ‘I’m sweet.’
Shatner'sBassoon wrote:tailor-made query for UPLIFT...enquiring minds with reco-ed shoulders need to know
Any input on these injections of various types, big fella?
For me this is important. Other things help heal too, for example, some illegal drugs, which is why athletes risk so much, or are coaxed to, especially with the ever increasing demands/compromised recovery. The money. So in an injury that wasn't preventable,maybe caused by huge impact/forces, that will work. But in an injury caused by weakness, imbalance, overuse or poor patterns, the healing will happen, but history will also repeat. A bit like getting your car rust treated, but leaving it again unpainted, unprotected and in the salt spray. So, I prefer if possible using the right exercises for addressing the weakness, and or imbalance, and correcting patterns. Done correctly that promotes full healing too, not as quickly, but in a functional, permanent fashion. So better performance also.
rusty-moran wrote:My experience:
1. surgery is not a reliable solution to avoiding future dislocations.
2. I've regained strength and stability using a bodyblade www.bodyblade.com
3. Shoulder dislocations are 100% preventable and only occur due to poor movement patterns - ie the bad habit of not applying torque the shoulder joint during loading and (therefore out of habit), upon impact, which leaves the shoulder capsule unstable and prone to dislocation.
4. Proper movement patterns are taught by Dr Kelly Starrett of http://www.mobilitywod.com and in his book "Becoming a Supple Leopard"
Yes most glenohumeral dislocations are caused by a specific movement pattern, (forceful abduction and external rotation in many cases , but not all) i.e. fall on outstretched arm (tackle, wipeout etc) so in theory they could be preventable but most people who do this have such an external force applied in such a quick time their is no way for them to react and prevent this from happening.
Some people naturally have a predisposition to this kind of problem due to 'ligamentous laxity' and therefor would struggle to 'prevent' this pending the kinds of activities that they do.
It has been shown that once a person dislocates their shoulder they are >90% chance of it reoccurring due to the irreversible loosening and tearing of both their glenohumeral capsule and labrum. The only 'fix' for these people is a shoulder reconstruction.
In people who dislocate multiple times it can get to the point that their joint is so unstable that they dislocate by just putting on a seatbelt or sleeping…..pretty hard to 'prevent' this
Thought i would bring this thread back to life with some follow up info.
Had recurring dislocations 5 times since first posting (3 year period)as a result of a torn labrum which is the tissue attached to inside of your shoulder socket. This most likely happened in the initial injury as i had the M.r.i After the second dislocation. Got to the point where the last 2 times it popped was in my sleep at which point enough was enough and i opted for the surgery.
Basically the labrum flapping around results in the instability as there is no suction to hold the head of the humerus in place(forgive my poor terminology) so no amount of rehab was going to fix it.
So had the surgery 4 1/2 months ago it is a slow recovery process pretty painful for the first 6 weeks, slightly uncomfortable still at this point but i have about %80 range of motion back at close to 20 weeks post op.
Have been doing the rehab with resistance bands only was going really good till pushing a bit too hard on the exercise’s and work (physical job but doing light duties with no weight bearing above 90 degrees) experienced a bit of tightness which is apparently pretty normal if you try to much too soon just glad i didnt do any damage. Feels like ive put my recovery back a few weeks but.
As for surfing i took the log out at prior to that in some small clean peelers which was pretty silly in hindsight but couldn’t resist. I have a surfmat and paipo which ive started doing some prone riding on in the last week as its the intensity of the push up which you really want to avoid untill about the 6 month mark im told.
Hope everyone is well its important to look after yourself in the recovery phase physically as well as mentally as it can take its toll. Also watch the pain killers as they are addictive i was having trouble sleeping as well as experiencing anxiety and other emotional issues in the weeks after stopping.
Had the pleasure of dislocating my shoulder 9 days ago surfing my local beachie. Wasn't much impact at all but a combination of a head high lip hitting me in the right spot whilst my holding my rail was enough to force the arm from the socket. Cue a fucked up one handed paddle in and a half hour wait in the carpark for the ambulance i wasn't feeling so great.
Anyway I'm looking to avoid this happening again so some gym work is in order and was wondering if any of you have had the same thing happen. Have been doing some core work and leg work at home the last few days and i want to use this time out of the water to get into good shape.
Aiming to put on 5-10 kg as well as work on flexibility i want to really keep it surfing specific. What sort of exercises have you guys done that helped your surfing? I'm currently 70 kg and '5 "11 and I'm thinking thats a little on the light side. Have been up to 78 kg before and i felt this was my best balance for surfing.
Got plenty of time as I'm off work for at least the next 3 weeks and out of the water for a bit longer i would say, and to be honest i don't want to have this in the back of my mind next time I'm taking off on a wave that actually has power so i'm happy to stay dry as longs it takes.
Cheers for the help peace