Torn Rotator Cuff

[StrictlySP]

Hi ryanman,
I'm not going to be as responsible as Scrap...

Here are some thoughts and general recommendations (based on experience with rotator cuff injuries and treatments from orthopedic shoulder specialist):

1. Shoulder surgery should be considered a last resort/final option. According to the orthopedic doctors I've seen over the years, the shoulder is the most mercurial joint in the body. Surgery may or may not make it better and the rehabilitation/recovery period is amongst the longest and most painful. So, unless you're a professional athlete or absolutely need it to alleviate constant pain, I'd give all other treatments a shot first before going down the surgical road.

2. Continue doing all the exercises the physio directed you to do and do them exactly as directed. I'm sure the regimen includes external and internal rotator cuff exercises and stretches. If not, go to another physio...

3. If your physio didn't include them in your rehab regimen, you might want to add Codman exercises (Google it and you'll find all the info you need).

4. If you weren't prescribed/advised to take any medications, you might consider taking 800 mg of ibuprofin (i.e. Advil or Motrin) two times a day for two weeks (and two weeks only) for anti-inflammatory purposes to facilitate healing. Be sure to take it with food in your stomach. The last time I went for treatment with an orthopedic specialist, this is what he prescribed for me to do. I did it and it helped.

5. Ice your shoulder three to five times a day for 10-20 minutes each time for the same reason as #4.

6. The last orthopedic doctor I saw told me that one of the best things you can do for shoulder health (rehab and maintenance) is simply to hang from a bar (using both palms-facing-away and palms facing-each-other positions). Anyway, he said doing four sets of 30-second hangs per day is a good baseline program to strive for/maintain. With that said, he mentioned the longer you can hang, the better (which is also great for grip strength development too by the way). Personally, I do four sets of one-minute hangs.

Oh, in regards to training the healthy left side of your upper body (along with your core and legs), that's fine to do. It's good to keep active by working around your injury. Just be careful that you don't overdo it and injure that shoulder too. Be sensible...

Anyway, consider incorporating these suggestions for four to six weeks and see how they work for you. If you do, I hope they help...

Take Care,
Lito