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Posted by u/caffeine_cutter路

Rotator cuff injury recovery tips? Looking to get back to lifting!

TL;DR: Need advice for returning to lifting after a rotator cuff injury.

So, I injured my rotator cuff a few months ago, and I'm just starting to feel like I can lift again. What are some safe ways to ease back into my routine without overdoing it? I've been itching to hit some PRs again, especially on my bench and overhead press. Any advice on exercises or programs that won't make my shoulder cry? Let's go! 馃挭

24 comments

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u/hatesupps_4life路

Honestly, you might be better off avoiding heavy supplements right now until you're fully recovered. I've read too many stories about people getting hurt again because they went back to their old supplement routines too soon. Stick with whole foods and natural sources of protein for now.

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u/strongcoffee17路

One thing I can't stress enough is warming up. You can't just jump back into benching and pressing. Spend time with some light bands and get that blood flowing to your shoulder. This will make a huge difference in how you feel during your workouts.

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u/gains_over_sweets路

Ngl, recovery is tough. I had to deal with shoulder issues a while back, and I learned the hard way. Make sure you're not just treating the pain, but actually strengthening those muscles around the rotator cuff. It'll pay off in the long run. Try some lighter incline bench presses too!

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u/briankoel路

For benching, start with floor presses instead of traditional bench presses. It limits the range of motion and eases pressure on the shoulder while still building strength. You can even focus on explosive movements with lighter weights to keep the intensity up without risking injury.

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u/momof2_lifting路

I totally understand the struggle of balancing lifting with recovery, especially as a busy mom! I'd suggest using a resistance band for external rotations as part of your warm-up. And don't underestimate the importance of rest days, they're just as important as your lifting days.

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u/strongcoffee17路

Facts! You gotta prioritize recovery. Rotator cuff injuries are tricky, so don't rush back into heavy lifting. I'd recommend sticking to lighter weights with a higher rep range for a while, like 12-15 reps. Also, consider incorporating some resistance bands into your warm-ups. They can do wonders for your shoulder stability and strength. If you push too hard too soon, it can lead to setbacks. So keep it smart.

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u/saltyngl路

I think it's great you're ready to lift again, but don't let that excitement lead to overdoing it. For those bench press and overhead press days, it might be wise to stick with a lower percentage of your 1RM. Maybe 50-60% at first, and then slowly build from there.

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u/6footdadbod路

As a dad who's had his fair share of injuries, i get it! With rotator cuffs, don't rush back to your old maxes, bro. Try some isometric holds at the start, maybe even some push-ups with an incline to keep it easy on the shoulder. And make sure you get some help from your kids during recovery, they can be great spotters!

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u/runningfromcardio路

Lmao, I think a lot of us know that feeling of wanting to lift heavy again. Just take it easy, or you might end up back at square one. Try doing some seated shoulder presses with light weights to start and see how that feels! No need to rush back to PRs.

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u/hatesupps_4life路

I know some people swear by creatine during recovery, but I'd be cautious. If ur shoulder isn't 100%, maybe just focus on protein for muscle repair instead of adding extra stuff to your routine. Sometimes keeping it simple is the way to go

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u/veganrunner99路

100% agree with starting slow! I once pushed too hard with my shoulder and it set me back months. It might feel tempting to go for that PR, but listen to your body. Vegan protein smoothies with spinach can help with recovery too!

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u/snacks_and_gains路

On top of exercises, don't forget about nutrition! Protein is key for muscle repair, and eating whole foods can really help recovery. I love having a mix of quinoa and chickpeas post-workout. It keeps me fueled and satisfied without heavy lifting.

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u/caffeine_cutter路

Quick tip: consider trying some shoulder-friendly yoga! It might seem out there, but it can help with flexibility and strength. A few downward dogs and cat-cows might be just what you need to loosen up those shoulders. Just don't expect me to run!

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u/snacks_and_gains路

Honestly, if you want to get back to lifting without your shoulder crying, don't skip out on mobility work. I'm all for lifting, but you gotta prioritize your shoulder health first! Maybe try some yoga or dynamic stretches before hitting the weights. Also, don't be afraid to modify your lifts, like switching to a neutral grip for presses or using dumbbells instead of barbells. This can really help with shoulder stability while still letting you get those gains.

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u/oldschool_lifter路

Listen, back in my day, we didn't have fancy rehab programs. It was just rest and a lot of ice. But honestly, things have changed. Incorporate some rotator cuff specific exercises like Cuban presses or face pulls. They'll strengthen those small stabilizer muscles and help you get back to lifting safely.

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u/veganpowerhouse路

If you haven't already, check your form and posture during lifts. Sometimes a bad form can lead to injuries. Making sure you're using ur back properly and keeping your shoulder blades retracted can prevent future issues. Plus, try to incorporate more plant-based foods, they'll help with healing.

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u/zone2_nerd路

You might want to consider integrating some light cardio to maintain overall fitness during recovery. Low-impact options like swimming can help keep your shoulders moving without stressing them too much. Keeping a solid cardio base can also help when you jump back into lifting heavier.

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u/gearhead_gains路

First off, congrats on starting to lift again! It's crucial to ease into your routine, especially with a rotator cuff injury. I'd suggest starting with some light band work for your shoulder, like external rotations and shoulder dislocates. This can help strengthen the rotator cuff muscles and improve your mobility without putting too much stress on your joint. After that, you can try some basic lifts with low weight and high reps, focusing on form over weight. Make sure you're listening to your body and staying within a comfortable range.

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u/creatine_supremacy路

You should really look into supplementing with fish oil or turmeric, they have anti-inflammatory properties. Some studies have shown that they help with joint health, which could be beneficial during your recovery phase. Just be careful with dosing; too much fish oil can cause bleeding issues

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u/squat_to_pizza路

This whole situation sounds like a skill issue, just kidding! Seriously, I think trying out lighter weight exercises while focusing on form will do wonders. You could also try some stability ball push-ups to keep the tension off your shoulders while still engaging them.

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u/home_gym_hustler路

For your home gym setup, look into getting some resistance bands if you don't have them already. They're super versatile and great for rehab. Plus, you can do a ton of rotator cuff exercises with them and not worry about dropping weights on yourself!

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u/gearhead_gains路

Start by focusing on mobility work, seriously! Rotator cuff injuries need gentle rehabilitation. Incorporate banded external rotations and wall slides to strengthen the shoulder without heavy loading. I'd recommend staying away from barbell work initially and using dumbbells or kettlebells instead. Gradually increase weights as you feel more comfortable.

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u/6footdadbod路

Man, my shoulder did something similar a few years back. The struggle is real, right? I found incorporating a lot of stability work helped, think single-arm exercises and dumbbells. You might also want to avoid heavy overhead presses until you're really feeling strong. I'd hit some incline bench instead, focusing on that mind-muscle connection. As a dad, I know how hard it is to juggle lifting and family, but taking it slow can pay off in the long run.

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u/running_sucks_bro路

Honestly, if you've got access to a CrossFit gym, maybe try a few classes! They have scaling options that can help ease you back into lifting. Just make sure you communicate with your coach about your injury; they'll adjust your workouts accordingly. Plus, the community vibe can be a nice motivator.

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