Almost a year since Shoulder Labral Repair - Mechanics all wrong.

[physiobob]

OK, thanks for the additional information. The short of it is that once a shoulder has undergone a dislocation it won't 'feel the pump' in the same way as the non-injured side. The brain with has some apprehension with the movements and it will not allow the muscles to work as fully as they did before until they are dead certain that there is no chance of reinjury. Now that can take years, not months. With potentially more movement available in the joint the balance on the rotator cuff needs to be better than ever and the general necessity is to strengthen the external rotators/ rhomboids, lower fibres of trapezius and lengthen the internal rotating mechanisms, including the PECs (especially minor). Also important will be cervical and thoracic mobilisation as without that things aren't going to stay lengthened.

Importantly on the external rotators it is the eccentric strength i.e. the strength controlling the arm as it returns to neutral from the fully externally rotated position. You need to has a therapist show you the progress of this from an elbow by the side position, eventually with arms out to the side like a laternal bumbell raise position. It is light weight first and then speed progression with control at that same weight before you up the weight, then again speed control with that weight before uping again. I would not suggest cortisone as a useful tool at this stage. It might just hide the symptoms you need to ensure you are not doing any further damage to the area. Mentally take on board this could take 18months to feel more normal and taking a more general body approach to your fitness and core connection e.g via body pump classes or even cross fit with light weight might be a way forward too..

[welshwizard]

I figured there wasn't much more to it than what you explained regarding the blood flow or pump as we gym folk know it so thanks for confirming that.

All in all thank you for your reply. I know it can be quite difficult to consult over the internet when you are not able to do a one on one practical assessment. Moving forward, until I can finance more physio sessions, do you recommend a website that will have videos of exercises I can use following on from your advice and furthermore are there any specific ones you recommend?

As hard as it is to accept, I know it will take longer than just 10 months to be perfect again; but I don't really want to be wasting my time much longer with movements/exercises that are not benefiting me. The 2 exercises my physio asked me to follow are;

1. Tie a resistance band to form as a resistance bringing your arms forward and raise so your fingers are pointing towards the ceiling, applying resistance against the band on the way up and down. Palms facing outwards. Very much like my movement in the pictures 4&5 below.

2. Lie flat on the floor on your side, body straight and perform a static rotator cuff "push out" using a light DB

As explained, I always stretch my PECs, do facepulls using light weight and also do some light dumbbell scapular retraction.

Should I carry on with this until I see her again in a months or so time? Are there any exercises you'd recommend adding or removing from my routine that takes roughly 20 minutes a day 4-5 times a week?

Thank you!