I jumped on a wave board for the first time in years and tore a rotator cuff, it'll heal but this made me realise 42 year old men who work in offices lose strength over time.
What are some good exercises to get windsurf fit again
Have you seen a doctor? Some cuff tears won't heal and trying to work them doesn't help.
Select to expand quoteGrantmac said..
Have you seen a doctor? Some cuff tears won't heal and trying to work them doesn't help.
Yes thanks, I've been to the Physio. I'm currently strapped and doing stretches but looking for more strength in the long term so it doesn't happen again.
Select to expand quoteknot board said..Grantmac said..
Have you seen a doctor? Some cuff tears won't heal and trying to work them doesn't help.
Yes thanks, I've been to the Physio. I'm currently strapped and doing stretches but looking for more strength in the long term so it doesn't happen again.
Have you had a ultrasound or MRI to gauge they amount of the tear etc.
Select to expand quoteAUS 814 said..knot board said..Grantmac said..
Have you seen a doctor? Some cuff tears won't heal and trying to work them doesn't help.
Yes thanks, I've been to the Physio. I'm currently strapped and doing stretches but looking for more strength in the long term so it doesn't happen again.
Have you had a ultrasound or MRI to gauge they amount of the tear etc.
Negative, early days yet still in the acute stages. Physio didn't seem overly concerned for the long term which is reassuring. Rest, strapping and stretches are the order of the day for the moment. We will reassess movement range in a week and take it from there.
I'm thinking seated rows would have to be beneficial, likewise for pressups and chin ups once I'm painfree with full movement.
Look up "AthleanX" on youtube, best recovery and maintance videos around in my opinion
I had a couple of partial thickness tears, took 8 months of rehab to get back on water,frustrating but worth it in the end
I have been a health and fitness trainer for 30+ years (as well as many other things) and a windsurfer for about 15. I would strongly recommend investing in a TRX suspension training system (or the identical product that is about a quarter of the price on eBay). It is what I predominantly use "pre-season" for windsurfing. Comes with everything you need, including instructions and can be used anywhere pretty much.
No doubt the physio gave you some stretch band for your RC rehab exercises, do them for at least 6 weeks before thinking of doing any strength based stuff.
In general if you Push, Pull, Lunge, Squat, Rotate, Flex and extend (spine), and walk you've covered the basics. TRX can do this. Mountain biking helps heaps as well.
I am in the exact same boat at 43. Two partial tears in one shoulder from a trauma injury. I've given up kiting in favor of windfoiling for now as its overhead actions aren't pleasant. I've had x-rays and ultrasounds and am a few weeks in to my physio. I was initially skeptical but it slowly and I mean sloooowly, seems to be working. I'm getting some motion range back, but a small part of me still wants an MRI and surgery.
I'm 42, and had shoulder surgery 9 years ago. I regularly windsurf, with zero shoulder issues. I saw a shoulder specialist physio after my injury, and she was awesome. She particularly emphasized the need for correct position exercises. DO THE REHAB PROPERLY!!!!!!
I second awg's comments. Do the rehab, you want at least another 42 years of movement and use from your body. Work with a sports physio, exercise physiologist etc who is experienced in the injury area and familiar with your pathology and you. Correct position exercises and stuff to offset sitting at a desk helps me. I factor my stretching, gym, Pilates into my daily/weekly routine now, like brushing your teeth, long term management once the acute phase is over.
Look at Hanging (yes just hanging) from a bar. Does fabulous things for shoulders. WHen it's healed more, rowing is a fabulous way to build strength back. I have partial tears in both shoulders and have lived quite well with them for more than decade. keeping the supporting muscles strong is vital.
Hanging then transitioning to pull and chin ups was part of my shoulder rehab. Not a RC injury but a traumatic and complete distruction of the AC joint which was then repaired. However during the healing process I lost a lot of strength and mobility which had to be built back.
First thing I would do is pin my physio down on advice for exercise. (and of course, as mentioned before, listen to what they tell you to do rehab-wise.)
Thumbs up for Grantmacs idea of hanging and chin ups!
What trains the rotator cuff best, though, are exercises that focus on the movement the rotator cuff really does. Its main purpose is to rotate the arm backwards, so all sorts of rowing exercises and anything in the way of a reverse butterfly is what you need.
Belly 25 suggests a TRX or similar sling trainer: As they force you to stabilize your movements, training concentrates less specifically on one shoulder but on the functional unit (consisting of a bunch of muscles) you would utilize in evry day movements or complex activities like windsurfing, so these are one of the most useful training devices in rehab and prevention. I guess you'll need one.
Dumbbells (not too heavy) can do the trick, too. The following two exercises helped me to overcome my rotator cuff problems permanently:
Lean forward by ninety degrees, with your weight on your free arm. Lift the dumbbell to your shoulder with the other arm.
Lie on your side (beached whale?!), dumbbell in front of your chest. With your elbow always close to your body, rotate the dumbbell up and backwards until your shoulder blocks.
In both cases something like three sets of ten to fifteen reps seem fine to me.
How did you do that? I have a pec high boom any higher and I get pain in my shoulders. I do slog a lot.
There are great exercises for rotator cuffs on YouTube. What's helped me the most is (besides appropriate downhaul) pulling my arm out from behind my back to beside me with a Bungie cord.
