Required Change to Workout - Shoulder Issues

Blackjack · 05-18-2006, 10:10 AM

I'm kind of in a spot where I've never been before and thought I'd come to my friends for some advice. I've injured my right shoulder.

Early/Pre-Lim assessment from a PT indicates tendonitis in my posterior rotator cuff and possible impingement of my labrum (sp?). Going for my complete PT-Eval tomorrow. This is obviously going to have an adverse affect on my training. I'm doing TTFFL-2K5. I'm getting close to my goal of 10% bodyfat (I'm at about 12.5% down from 15% 2.5mos ago).

So I'm wondering what I can do to at least maintain my current muscle mass maybe even continue the trip to 10% abs. Should I do the same workouts, just not use my right arm - do 1-arm benches, rows, shoulder presses? Or will that create too much of an imbalance? My left has always been weaker, so this may be an opportunity to bring that up. I have trouble squating - so I will most likely stick with deads, split squats, Belgian Spl Squats, DB squats, etc...

Any other thoughts? Especially from JP and others that have expereienced shoulder troubles...I'm going to ask my PT what I can/can't do but I just thought I'd ask you all as well.

Thanks in advance.

Ted

John Izzo · 05-18-2006, 10:14 AM

Is this diagnosis with an MRI?

Blackjack · 05-18-2006, 10:50 AM

No, I had what they call an injury evaluation on Tuesday. The more formal and detailed PT evaluation is tomorrow.

Sports Medicine Clinic - done by a DPT...

Said we'll try PT for 2-3 weeks and see how things progress, then maybe re-eval and send to ortho if no improvement/change.

Tony Gentilcore · 05-18-2006, 11:34 AM

I see no reason why you can't still get a great training effect while "injured."

1. Hit your lower body HARD. As you alluded to, deads, FRONT squats, lots of unilateral work.

2. You can't really go wrong with more scapular stabilization/retraction work (ie: various rows). 6x6, 6x8, etc. Probably wouldn't be a bad idea to add in some extra ER work (prone trap raise, band ER, etc).......but this will be dependent on what your PT actually says what the issue is.

3. And yes, you can still train one side/limb and still have it neurally "carry-over" to the other side.

4. It's been shown that loss of LBM doesn't start to kickin till 3 weeks of detraining have occured. So you won't lose as much as you think as long as you're still training. Basically, you're not going to shrivel down till you resemble a 13 year girl cause you can't do any pressing for a few weeks....

Again, you I/we can't really make any suggestions without really knowing what the issue is. But if it is what you THINK it is, then I see no reason why you can't do the above. If it's just tendonitis, it's just a matter of eliminating abberant movements and loading up on some NSAIDS for a few days and ice.

I. Kay · 05-18-2006, 11:45 AM

Hey Tony, do you happen to have any good articles/studies on that neural carry-over concept? I'd like to know more about it. Thanks.

Tony Gentilcore · 05-18-2006, 03:37 PM

Quote:

Originally Posted by RockHard

Hey Tony, do you happen to have any good articles/studies on that neural carry-over concept? I'd like to know more about it. Thanks.

I don't have anything off-hand, but I know Eric and Mike have alluded to it in some of their articles. It's probably mentioned in Zatsiorsky's book and more than likely Supertraining as well.