Quote:
Originally Posted by galya
Hi, sorry to hear about your RC problem. I haven't been around these forums a lot, so please excuse me if you have talked about these and I am not familiar with the story.
Q1: Did you do a rehab program after the sprain?
Q2: Have you been evaluated recently to know how you are doing?
Q3: What exercises produce pain?
Q4: Can you post/pm a side shot of yourself, hands down?
Oh, and I am sorry I don't own OPT so I don't know what DB get ups are.
After seeing what you say I might be able to suggest some modifications  |
photo tonight or tomorrow night...
I had foot surgery Dec 10, 2008, totally non-weightbearing for 6 weeks. Ten days later I tripped back off my chair, and fell directly on sits bones. Didn't know that my arm braced the fall until a week later. Because my arm hurt, I used a walker instead of crutches, and moved as little as possible; still the pressure of my arms on the walker prevented the arm from healing. Meanwhile, lying on the couch all day, my bum recovered. Around Jan 3 had x-rays (fine) and a cortisone shot (didnt' help). I have not been good about doing rehab exercises given by Dr. or PT. First excuse: I was busy doing foot exercises every hour. Second excuse: I thought hmmm what did I think?
Q3: What exercises produce pain?
I dont' have "pain." I have a twinge in the front of my upper arm about 6" down from shoulder front; PT said that is sign of rotator cuff sprain. In general, doing stretches from Jazzercise, and doing the bodyweight program, I think arm is improving. But some of the exercises I listed seem to be exacerating (sp?) the sprain instead of strengthening it. I guess I thought the exercises I am doing were not that much different than what the PT gave me:
Take an exercise tube: 20 forward, 20 inward, 20 back, 20 outward, 20 out and up 45 degrees: all with upper arm tight against my body and lower arm leading the movement. Didn't seem to do much.
The exercises that seemed the most stress are the ones I listed in blue in previous message. I feel some discomfort in front of arm lifting straight up, but I can get arms straight up. It seemed to be healing with the work I'm doing, but seemed stressed by the exercises I listed.
The DB Get Ups are a different issue; I'll try them again w/out weights, as was suggested here before.
Q2: Have you been evaluated recently to know how you are doing?
no
Could it be too late to improve, with a rotator cuff sprain? As I said, it seems not severe; just don't want to make it worse.