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Paleo/HIT exercise with a shoulder injury

Answered on August 19, 2014
Created February 23, 2011 at 9:12 PM

I just came from an appointment with a physical therapist, who pretty much confirmed what I already knew anecdotally: for the past 4 months, and for probably another 4 more, my shoulder has been and will be totally messed up. I won't go into the details of the injury but suffice to say that while the problem isn't permanent it will take a long time to heal completely, and in the intervening time I'm not allowed to move it much beyond the range of what you might see in "The Funky Chicken." No free throws, no overhead presses, no hangs, and push-ups ONLY on an incline.

Many of the workouts that I know and love have hinged around this kind of upper-body movement, and now that I've confirmed that I can't do them, I'm at a loss for ways to get as complete/full-body a workout as possible despite my injury.

Does this mean that I'm doomed to lose muscle mass and upper-body fitness until July? My PT was not really a whole lot of help in this regard, saying, "just don't lift anything with it and wait for it to heal."

Is there anyone out there who can recommend some good, variable movements that I could substitute into my workouts without injuring myself further? For the anatomically inclined - if this helps at all - the injury is isolated to my left scapular acromion.

E3d9d9309af8338c807257a915eaa44a

(10)

on September 03, 2011
at 06:11 PM

10 out of 10 rating by me. Recommended therapy for Shoulders and Elbows. Can be executed without weights or in a pool. More weight can be added for body building and strength training. WARNING: "use very light (1-2 lbs) weights to start". Thanks.

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3 Answers

1
88cffa260e8259942de579503d282ee7

on March 05, 2011
at 01:51 AM

Give this a try. http://www.surfbodyfitness.com/category/injury-prevention After numerous shoulder injuries I'm healthy now. Be sure you use very light (1-2 lbs) weights to start. I do it a couple times a week. Bob

E3d9d9309af8338c807257a915eaa44a

(10)

on September 03, 2011
at 06:11 PM

10 out of 10 rating by me. Recommended therapy for Shoulders and Elbows. Can be executed without weights or in a pool. More weight can be added for body building and strength training. WARNING: "use very light (1-2 lbs) weights to start". Thanks.

0
6426d61a13689f8f651164b10f121d64

(11488)

on March 05, 2011
at 02:45 AM

I strained my shoulder last year, and I was able to maintain my upper body strength with a combination of dips and rowing movements. I like water-ratt's suggestion for rehab.

0
A895c96ac1ef1d2e5d8b59b4462c2b71

on February 23, 2011
at 10:02 PM

It is difficult to really say given our lack of understanding of the injury, but I believe strict pushups with hands and elbows in would be ok. Likewise for bench press done the same way. Yes to back squats, DLs, tire flips, sit ups sled pulls, and kroc pulls. No cleans, presses, snatches, front squats, OHS, KB swings, etc.

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