Strengthening after RC surgery

gnome · 01-14-2009, 07:14 AM

Hi all, first time poster here looking for what is probably a simple answer. I searched the old posts, but I don't think I quite found what I was looking for. If I missed something, I apologize for attempting to reinvent the wheel.

I'm looking to get back into lifting after a several year hiatus. I had surgery to repair a seriously torn rotator cuff 4 months ago, and have been fully cleared by my surgeon and physical therapist to return to all former activities. I still get a few twinges here and there, mostly due to some biceps tendonitis that flaired up during recovery.

My stupid question is this. When doing exercises involving the shoulder (such as dumbell shoulder presses) should I be using weights equal to what my repaired (and weaker) shoulder can handle for both arms until the repaired shoulder can handle the same weights as the good shoulder, or should I use weights that each side can handle, even if they are different? Does that even make sense?

Thanks!

John Izzo · 01-14-2009, 08:50 AM

I'm sure Julie can provide you with better assistance, but I wrote about my own bout with RTC surgery and my return to weightlifting (heavy status) here.

Give it a read, nonetheless, for encouragement and entertainment.

UConnJulie · 01-14-2009, 06:47 PM

Thanks John ... haven't read that article of yours, but will head over there in a bit.

Generally, I would probably rethink my entire weight-lifting strategy if I were you ...
But before we re-invent the wheel ... what is your current/proposed workout program? Reps/sets ... structure, etc?

gnome · 01-15-2009, 07:05 AM

Good article John, thanks for the link.

Julie, I was planning on doing the New Rules for Women workout, though probably modifying/easing into it a bit, considering my lack of gym time over the past few years, and the shoulder issue in general. My question was mainly for the shoulder exercises, as I can support myself fairly equally for short periods of time in a push-up position. Having played sports and lifted before, I'm pretty familiar with the difference between muscle soreness from overuse, and pain that is your body's way of telling you to slow down. I am familiar with the pain from the tendonitis (lovely sharp and stabbing), and now know what the pain from rotator cuff issues is like (pulling down the outside of the upper arm). My general philosophy is that 'if it hurts, don't do it,' with the modification that sometimes, a little bit of pain is ok. Having suffered through rehap once already, I am not anywhere near eager to do it again.

For a bit more background, I do have one more appointment (for final eval) with the physical therapist, where I will definately discuss weightlifting, but I was given the 'all-clear' to do any activity I felt I could, including skiing, snow-boarding, ice skating and working on the ambulance (I am a volunteer EMT).

What are your suggestions? I'm eager to get back in the gym, but no so eager that I'm willing to risk more rehab...

UConnJulie · 01-15-2009, 09:23 AM

I think NROL4W would be great ... you might want to extend phase 1 a bit since you are "new" to weightlifting (after a long lay off). And I would make the warm-up a priority ... adding in all sorts of shoulder exercises as rehab/prehab (John's article had lots of good ones). Really emphasize pulling exercises over pushing ... opt for pushup variations over bench press. You might also find that you need to sub out some of the exercises in NROL4W if they aggravate your shoulders ...

gnome · 01-15-2009, 12:00 PM

That's exactly what I was thinking! Glad to know I was on the right track. My plan was actually to extend the first week or 2 before moving on.

I was going to try some of the push-up style ones, but I don't know if I can do a standard push-up yet, so it may be wall push-ups for a while. I'm not bad at just supporting myself, but the push-up motion is a bit more than I can do right now.

My 'off-days' I was thinking I could do my standard rehab exercises (external/internal rotation with cable, side external rotation with light dumbell, abduction/adduction with cable).

Which brings me back to my question....when doing the shoulder presses, should I bump up the weight for my good shoulder to work it more, or just let it work at the lighter weights with my repaired shoulder until the repaired one is stronger?

UConnJulie · 01-16-2009, 07:51 AM

Honestly, it probably doesn't matter a whole lot. You could go heavier on the uninvolved side ... or not. If you go heavier, I would probably add an extra set to the involved side at lighter weights and keep the rep range higher (12-15).