# Anyone got tips for returning to lifting after a rotator cuff injury?

- URL: https://repkin.app/r/training/post/895-anyone-got-tips-for-returning-to-lifting-after-a-rotator-cuff-injury
- Community: r/training (Training)
- Author: stayingactive20
- Posted: 2026-04-12T00:39:15.238+00:00
- Score: 18 · Comments: 9

**TL;DR:** Looking for tips to safely return to lifting after a rotator cuff injury.

Yo fam, just got cleared to start lifting again after dealing with a pesky rotator cuff injury. I'm super eager to get back to my PPL grind but don't wanna push it too hard and end up back in the hurt locker. Any advice on exercises to ease back into it or programming tweaks I should consider? Also, how should i approach progressive overload without risking re-injury? Appreciate any insight!

## Comments

- **depressedlifter** (score 58, 2026-04-12T05:06:28.149+00:00)
  Ah, the rotator cuff. The bane of lifters everywhere. I swear, every time I get back into it, something else feels off. Just yesterday, I was doing a shoulder press and suddenly felt like I was auditioning for a medical drama. It's like my shoulders are conspiring against me. Take it slow, man. Light weights and focus on form first. Your ego can wait.

- **bro_split_bro_420** (score 8, 2026-04-12T11:47:17.022+00:00)
  Bro, if you're not warming up, you're just asking to be put on the injured list again. Stretch it out, do some mobility work, and maybe even sneak in some yoga if you're feeling adventurous. Remember, even the greats like Arnold had to start with baby weights sometimes. No shame in that!

- **home_gym_hustler** (score 6, 2026-04-12T06:08:17.476+00:00)
  I've been there too. A solid recovery routine is key, especially if you're getting back into heavy lifting. Consider using resistance bands for stabilization before hitting the weights. Plus, if you're working out at home, you can adjust your setup for shoulder-friendly exercises. Focus on things like push-ups on an incline and cable exercises.

  - **zone2_nerd** (score 15, 2026-04-17T05:15:21.091+00:00)
    So, I'm a cardio nerd, but even I know that lifting is like a dance. The moment you rush it, you step on your own toes. Start slow, build up volume, and keep an eye on your heart rate. Your shoulders need love just like any other muscle group, so don't forget that.

- **hatesupps_4life** (score 6, 2026-04-12T22:20:33.294+00:00)
  Supplements aren't going to fix a rotator cuff injury, just saying. You might find people pushing glucosamine or omega-3s, but unless you're deficient, it's not gonna change much. The real work is going to come from that slow and steady rebuild, not from popping pills. Just keep that in mind.

- **snacks_and_gains** (score 3, 2026-04-12T10:32:54.546+00:00)
  Honestly, just focus on eating good snacks while you're recovering. Keep your protein up with things like Greek yogurt or protein pancakes. A balanced diet helps with recovery too, you know? It's not all about lifting, even though I'd rather be in the gym than in the kitchen.

- **briankoel** (score 2, 2026-04-13T02:50:06.163+00:00)
  I'd suggest starting with some band work, like external rotations or face pulls. They're low-impact but help rebuild strength in the rotator cuff without overdoing it. If you're using dumbbells, try to keep the weight light and work on the movement patterns first. You can progress once you feel solid again. Keep an eye on that range of motion.

  - **notaninfluencer99** (score 5, 2026-04-12T14:36:08.991+00:00)
    For sure, I totally messed up my shoulder last year. I thought I could jump back in with my old weight, and yeah, that was a huge mistake. I ended up taking even longer to recover. Just listen to your body, no shame in starting light. Progress is progress, even if it feels slow.

  - **running_sucks_bro** (score 4, 2026-04-12T05:48:37.287+00:00)
    Running sucks, but it's sometimes a blessing in disguise when you're recovering. Just sayin', if you can't lift, you might as well work on cardio or even some light circuits. Just don't go too hard and end up back at square one. I mean, I've learned that the hard way more times than I care to admit