Post Labrum surgery - what will help

**73vette** · 01-02-2013, 03:53 PM

6 months ago I had surgery for tearing my labrum (left shoulder) 50% off the bone. I did physical therapy for 12 weeks, and I'm 30 years old.
I am still having pain when lifting pretty much any upper body.. military press, and bench the most.

Is there any gear I can take to help repair my shoulder and get me back in the game? Please help.

**kelkel** · 01-02-2013, 04:04 PM

Do some research on peptides and also take a look at MSM powder as a supplement.

Welcome to the forum!

**600@50** · 01-02-2013, 05:11 PM

Double doses of glucosamine and chondroitin with 5 grams of MSM daily helped my shoulders. My left shoulder had a torn labrum that I never had surgery on just therapy with rubber bands. I hate to tell you but after 10 years my shoulders are pain free. The labrum tear took almost 3 years to be tolerable. Ibuprofen helps. Just don't take it on an empty stomach.

**73vette** · 01-02-2013, 05:16 PM

My shoulder was killing me for about 5 months before I decided to have surgery. Re-anchored it down in three spots with calcium screws. I 5'8" and was 180 before surgery - now 160.

For example - was warming up with 65lb dumbell bench going up to 100s. Now, if I press a 50lb I have intense pain in the joint. I can lift really light weights (35-40lb dumbell press), 25lb shoulder press, but I'm not even reaching muscle atrophy.
So you just muscled through it and it got better?

**songdog** · 01-02-2013, 06:10 PM

You need to be doing wat the Doc tells you to do.And I dont think lifting is one of them.I had that done along with bicep tore off the bone.A 1" gap in my rotor cuff.I didnt lift for a year.Go to the injury section there are some threads on this or hit the search button.

**Charger527** · 01-02-2013, 06:22 PM

HGH! i had both shoulders fully reconstructed (open surgury 6 bolts in each) 6 weeks apart and i was back in the gym lifting fairly solid 6 weeks after surgury, fully recovered in 10 pain free, both the physio and the surgen were amazed, both took credit for a good job but i know the hgh had a big hand in it. i did follow my physio plan fairly stricktly but always pushed it a bit more, just nothing that caused bad pain..

i started straight after surgury but it still might help you 6 months..

**600@50** · 01-02-2013, 06:48 PM

Originally Posted by 73vette

My shoulder was killing me for about 5 months before I decided to have surgery. Re-anchored it down in three spots with calcium screws. I 5'8" and was 180 before surgery - now 160.

For example - was warming up with 65lb dumbell bench going up to 100s. Now, if I press a 50lb I have intense pain in the joint. I can lift really light weights (35-40lb dumbell press), 25lb shoulder press, but I'm not even reaching muscle atrophy.
So you just muscled through it and it got better?

My orthopedic doc was the shoulder specialist for the Atlanta Falcons at the time and he felt it would heal better without surgery. He gave me some rubber band exercises to do and I still do them today 15 years later.
In all honesty I probably could have taken more time off to let it heal and go lighter with the weights to rehabilitate it. Today I can handle mid 500 benches pain free in a bench shirt but it took years to learn to listen to my body rather than just training through the pain. Do what your doctor and pt says and you'll be years ahead in the long run.

**ironbeck** · 01-02-2013, 06:58 PM

Nothing can help you out except time my friend and if your not patient and push to hard 1 it will not heal rite, 2 you may re-injure it. I had major rotator cuff surgery and even though I did all the pt 2yrs later I still feel weak in a 3 degree range in the back of my shoulder!

**Corswayzi** · 01-03-2013, 09:49 AM

Sorry to hear about your shoulder vette, I've been through this myself on both shoulders. Three years ago, I underwent labrum surgery on both shoulders back to back - full 180 degree tears in each labrum, ligaments, tendons, you name it. With four months of PT 3 times per week and a year of strengthening, I managed to make a full recovery with no lost range of motion. I am actually stronger now than prior to injury.

IMO, PT exercises and stretching make the biggest difference in recovery versus supplements. IMO based on my experience, I don't think gear would be the way to go when the joint is already weakened. If you increase your strength without also increasing the capacity of your other soft tissue in and around the joint, I believe you could end up re-injuring the shoulder... possibly worse. Sticking with my PT and adjusting my form on certain lifts has minimized my pain to slight impingement every once in a while. The only supplement I took outside of vitamins and fish oil was Osteo-Biflex. A few of my personal recommendations:

1. Stretch. Stretching was the best tool in helping regain full range of motion and stability. My physical therapist was able to take me well past my comfort/confidence zone above and behind my head allowing me regain confidence and flexibility in both joints. I also fashioned a "T-bar" out of one 3' piece of PVC, one 1/5' piece of PVC, and a T-joint to stretch myself out when not at PT. I'd perform each recommended stretching exercise for 5 sets 5 second hold 15 reps each twice per day 7 days a week.

2. Band exercises. These allowed me to regain strength and stability in both joints. I performed all recommended band exercises for 5 sets 15 reps each twice per day 7 days a week using slow controlled movements with a rolled up towel under my arm. I purchased a set of bands and increased resistance as hitting 15 reps per set became easier.

3. Isometrics. In addition to the above exercises, isometrics are a great way to help stability. With a rolled towel under my arm, I would press against a wall with a five second hold making a fist straight on, pressing outward, pressing inward, and back to the wall pressing against it with my elbow. Like the other exercises 5 sets 15 reps each twice per day 7 days per week.

4. Soup cans (or 5lb weights). Front and side raises, slow and controlled concentrating on working the shoulder muscles only 5 sets 15 reps each twice per day 7 days per week.

5. ABC ball exercise. This is my personal favorite, and IMO what helped me the most with my recovery. Take a tennis ball or a light small medicine ball (preferred) hold your arm straight out with the ball pressed to your palm, press against the wall, and slowly spell the abc's on the wall. At first, I'd try 1 rotation through the alphabet at a time for 5 sets working up the number of rotations as it becomes easier.

My best advice is take your time. I spent a little over 1 full year 7 days per week performing these exercises twice per day. While it doesn't seem from your description your injury was as severe, time is going to be your best friend in making a full sustainable recovery. I took an entire year off lifting, then took 6 months starting very light to acclimate myself back into serious training. For lifts like bench, I had to start with a relatively close grip and elbows tight before finally now being able to move to a wide grip without pain. This limited my strength; however, it kept me safe and progressing in my recovery. With dumbell bench press, I still keep my hands cocked at 45 degrees alleviating some of the stress on my shoulders. For military press, I usually use the smith machine and limit my range of motion from elbows no lower than 90 degrees at the bottom of a rep to arms just below full lockout at the top. Since I cannot get a full stretch without some impingement, I focus on keeping my shoulders under tension throughout the entire range of motion getting the most out of each rep. Running helped me a great deal and my surgeon had concurred this was beneficial. While it's not direct shoulder work, the jarring motion of running on my upper body assisted in working some of the supporting shoulder muscles to keep the joint tight. Other than that, I'd suggest listening to your body and using common sense. If a particular exercise hurts see if it can be modified. If it can't be modified without pain, I'd avoid it for now and try and find something that hits the same target area without pain. At minimum, you'll introduce some variety and creativity into your training. You will get back to where you were before, and hopefully will be able to surpass it now that you're injury free. Just take your time, work smart as well as hard, and keep focused. I hope this was helpful, best of luck with your recovery.

**73vette** · 01-08-2013, 04:09 PM

Thank you everyone for your input. I have been taking Ostio Bi-flex now since the 3rd, and am getting into my surgeons office on the 10th.

**73vette** · 01-08-2013, 04:12 PM

Originally Posted by Charger527

HGH! i had both shoulders fully reconstructed (open surgury 6 bolts in each) 6 weeks apart and i was back in the gym lifting fairly solid 6 weeks after surgury, fully recovered in 10 pain free, both the physio and the surgen were amazed, both took credit for a good job but i know the hgh had a big hand in it. i did follow my physio plan fairly stricktly but always pushed it a bit more, just nothing that caused bad pain..

i started straight after surgury but it still might help you 6 months..

Did your doc recommend HGH, or did you just do it?

**73vette** · 01-10-2013, 02:50 PM

Went in today - Doc says sounds like bursitis in my rotator cuff, not something from the labrum repair. Gave me an injection similar to cortisone, and set some pt next week.

**APIs** · 01-11-2013, 01:58 PM

Originally Posted by ironbeck

Nothing can help you out except time my friend and if your not patient and push to hard 1 it will not heal rite, 2 you may re-injure it. I had major rotator cuff surgery and even though I did all the pt 2yrs later I still feel weak in a 3 degree range in the back of my shoulder!

X2. 6 months is nothing after reconstructive surgery. It's good OP did the re-hab fully, as a lot of people wrongly blow it off. Reality is, it can take a year or more for you to get back to being "near" normal.

**73vette** · 01-15-2013, 04:43 PM

Originally Posted by APIs

X2. 6 months is nothing after reconstructive surgery. It's good OP did the re-hab fully, as a lot of people wrongly blow it off. Reality is, it can take a year or more for you to get back to being "near" normal.

Got a Celestone injection last Thursday.
Doing physical therapy for my rotator cuff/biceps tendon impingement.

Physical therapist says the "sleeve" around the ball/socket joint is extremely tight on the back side of my shoulder, pushing it forward, pinching the biceps tendon that connects to the top of the shoulder is what is causing my pain.
I am told that after a month or so, I should be able to lift, moderate weights of course.

He also says for now, back workouts are great, and I can do pulling exercises, just no pushing or curling.

**calstate23** · 01-15-2013, 06:13 PM

Originally Posted by 73vette

6 months ago I had surgery for tearing my labrum (left shoulder) 50% off the bone. I did physical therapy for 12 weeks, and I'm 30 years old.
I am still having pain when lifting pretty much any upper body.. military press, and bench the most.

Is there any gear I can take to help repair my shoulder and get me back in the game? Please help.

Had my labrum done almost 2 years...In fact, I really wish I didn't as I was better off before...Anywho, it takes a long time for the shoulder to recover...Everyone is different but I would say minimum 9-12 months before you can start lifting heavy, feel better and not have to worry about destroying the repair....

I would keep going to physical therapy..I'd say a good 6-9 months is a must....Any pro ball player that gets labrum done is usually doing 12-18 months, so that should tell you what type of recovery you'll be looking at....

It's just more of a waiting game then anything...It's is REALLY REALLY hard to want to go to the gym and you can't...If fact, I personally think it is one of the worst things that has effecting me emotionally ever...It's really tough...

Keep doing rehab, and take it slow. No need to mess your arm up and start all over again...I think once you hit that 8-10 month range you'll really start feeling a lot better...For me, it was about a year until it felt like it was as good as it was going to get...

Might want to look into gh...You are 30 so it shouldn't be too hard to get...

**GirlyGymRat** · 01-15-2013, 06:22 PM

take a look at this...
http://forums.steroid.com/showthread...log&highlight=

**ma_fighter** · 01-15-2013, 06:27 PM

All I can add to this is: Whatever exercise you do, always keep your shoulders back and down. This creates the most room inside the shoulder, and its also a strong position for it. Imagine pinching a tennisball between your shoulders.
Another thing I was told regarding my impingement was "Its ok if it hurts a little bit while you're doing the lift, but it must NEVER hurt afterwards"

I havent had any surgery, just a cortisone shot (impingement), but its been almost a year now, and I'm still not 100% ok. Flys, benchpress, incline bench, shoulderpress, lat-raises etc, all hurt to some degree.
I hope you do better

Good Luck!

/Maf

**greenwell001** · 01-15-2013, 08:22 PM

Originally Posted by ma_fighter

All I can add to this is: Whatever exercise you do, always keep your shoulders back and down. This creates the most room inside the shoulder, and its also a strong position for it. Imagine pinching a tennisball between your shoulders.
Another thing I was told regarding my impingement was "Its ok if it hurts a little bit while you're doing the lift, but it must NEVER hurt afterwards"

I havent had any surgery, just a cortisone shot (impingement), but its been almost a year now, and I'm still not 100% ok. Flys, benchpress, incline bench, shoulderpress, lat-raises etc, all hurt to some degree.
I hope you do better

Good Luck!

/Maf

shoulders back and down is strongest position. It also helps tremendously if you have proper thoracic extension, that makes it easier to actually use the mid trap to stabilize the shoulder, which is correct anatomically. Bad posture/poor thoracic extension wreaks havoc on your shoulders as well as forces you to use your upper traps too much. That's where the impingement comes from, forward rotation. That's why the doc told him all back exercise is ok. Everyone can benifit from excelent thoracic extension.