Old Forum Suggestions-non-shoulder dominant program

[sio5]

I was happily doing ROP but w/a shoulder issue that appears to be acute on chronic. I need to stop ROP and eliminate any pressing for the problem shoulder for at least a week bc I've gone down on weight and taken more rest days but it's still lingering issue. My doc told that would happen if I don't let it heal.

So, can anyone suggest a program I can follow 3 days a week in place of ROP? I am doing barbell training and other stuff as I feel up to it and running 40 miles per week.  I came up with the following but I haven't tried it out and I don't know if it's balanced properly. Also, not sure how many rounds i could complete (1 or greater?)

I would do the first number of reps and then the next exercise and  so forth and when done go back to the next number of reps noted for each workout and so on....  I also thought of adding a part 2 to this workout of  high volume 2h swings.

pull ups 1,2,3,4

16kg dbl front squat 4,4,5,5

1 hand swings R/L 7 (16kg), 6 (18kg), 5 (20kg), 5 (24kg)

16kg (or 18kg)  dbl kb single leg deadlift R/L 4,4,5,5

pull ups 1,2,3,4

 

[jgruginski]

Sio,

Since you didn't mention what the injury actually is, there's no way to tell if these things will work for you or make your shoulder worse.   Also, your pain may be a side effect of something else, so making any recommendations at this point even for something that may seem not to involve the affected part would be dangerous. I'd like to point out that you only mentioned a Dr. I know lots of surgeons who like to cut first and ask questions later and many medical professionals only have so much time to get to the root of the problem, so they focus only on the pain and eliminating/minimizing it.

So you need to know not only what's hurting, but why it's hurting.

 

[sio5]

Thanks for the reply, Joe. I saw a non surgeon sports medicine physician.  Other than xray no imaging. Based on history and exam I was told I have muscle strain (3 weeks into now)  and probably labral tear (the  chronic part).

So I'm looking at complete stopping of kb pressing and like activities for a week or longer. I wanted to have some other kb workout regimen to follow to keep up with things.

 

[johneast]

Hi Sio,

 

I'm not a doc, physio or any kind of expert, but I have some experience here as I am currently undergoing treatment for a shoulder injury.

The best thing to do, is probably the hardest thing to do which is complete rest. I hurt my shoulder doing the ROP, I then backed off on weight but when the issue didn't heal up I switched my training so I wasn't doing any pressing (dbl swings, dbl cleans, dbl front squats and chin ups), but the issue didn't go away. I'd start to feel a bit better, then I'd aggravate it again and be back at the beginning. It wasn't until recently when I went to see a rehab specialist and SFG instructor who put me through the FMS that my problem was linked to poor posture (sitting at a desk all day) and an imbalance between my hip flexors (the hips and shoulders are linked). So the work has now been to correct posture, strengthen my right hip flexor and also increase my shoulder stability. I've had to stop doing things like swings and weighted squats for now because all I was doing was re-enforcing a poor movement pattern.

 

If the issue doesn't clear up soon (and I hope it does, I know how frustrating it can be) I'd advice seeing someone who knows about the FMS and get yourself screened, you never know there may be another issue which caused the shoulder problem in the first place.

 

[jgruginski]

Labral tears can have bicep tendon implications so pullups might be contraindicated as well. I like what John is saying about getting the quality of movement reviewed and then seeing what you can do after that. The KB is a tool and a very effective one for certain things, but get your movement checked, find out why this happened and fix it. Then come back to the KB ready to use it the right way. I'd hate to see you try to make use of the KB when it may not be the right thing for you at this time. Live to train another day.

 

[sio5]

Thank you two for your input-much appreciated. So far the week has passed and I did nothing w/kbs. The pain is the same w/pressing accompanied by a klunk (i tested w/16kg one press) and doing some other daily movements. I'm suspicious this is not a strain but rather a nerve impingement/entrapment. I'm probably at 4 weeks now with this  issue and it's frustrating. Not sure what the outlook is like but I will consider your suggestions and probably see the doc and express my concerns about it being a nerve issue related to the chronic problem (labral tear).