Feeling pretty down at the moment and hoping to get some advice from you other lifting addicts out there. I subluxed my left shoulder in mid-2014 while doing dumbbell shoulder presses; it popped back in after a few seconds but I ended up with a Bankart tear and Hill-Sachs lesion, plus some bone spurs. Although I was advised to go the surgery route, I didn’t want to take six months off, plus I must admit I’m terrified of the pain having heard many horror stories about it. So I went to a great sports physio, did rehab religiously for a year, and got back in the gym cautiously. I have been babying my shoulders - basically laid off all shoulder work for 5 years, only did floor presses (both DB and BB), avoided DB flyes, etc.
Fast-forward to 2020 and I’m in better shape than ever before - been hitting regular PRs for my squat, DL, floor press etc; can run a 6k in under 30 minutes; lift thrice a week and do cardio/HIIT the other four days; even managing to do some shoulder work with the landmine attachment. I thought the labral tear was a thing of the past, and arrogantly thought I could stop with the rotator cuff exercises and leave my theraband to rot. And then, go figure, I sublux my shoulder again doing of all things - a f**king ab roller! Failed to control while rolling out and my left shoulder pops right out. Really bad this time. Passed out from the pain, my wife called an ambulance and when I get to the ER the doctor manages to pop it back in (probably just under an hour after the incident).
I’m still not keen on surgery if I can at all avoid it. Given I was able to rehab successfully with just regular physio last time, and actually became way stronger, I am hopeful I can do the same this time. But I’ve been reading up and it’s all very discouraging, since it seems like after a second subluxation the chances of repeat incidents go sky-high (although from what I can tell, none of the other victims have gone as long as six years without a repeat incident - most people seem to suffer a second subluxation or dislocation within a year). I have an MRI scheduled later this week, and I’ve made an appointment with the same physio who helped me out last time for the following week as I’m still experiencing some soreness issues and want to let the shoulder rest a bit before going into rehab exercises. The good thing is I have ROM - I can lift my arm all the way overhead if I move slowly, but it does hurt from certain angles and internal/external rotation does cause a pretty sharp deep pain.
Any ideas on what I can do in the meantime? I’m definitely not going to be an idiot about this and jump right back into it - gonna take at least 4-6 weeks off the left upper body. I’m thinking about doing legs twice a week, core twice a week and some cardio (either outdoor slow jogs or incline walking on a treadmill). I also have been reading up on cross-education and am considering working out only the right upper body with single-arm dumbbell rows and floor presses, just in case it helps me keep some muscle on the left side too.
In particular, advice on what leg/core exercises would be suitable (i.e. unlikely to put any pressure on my shoulders joint) would be fantastic. I probably shouldn’t pick up anything heavy for a bit in case the shoulder falls out again, so I’m thinking hack squats, leg presses, cable pull-throughs and standing leg curls for lower body; and maybe crunches (hands on chest, not by the ears), cable reverse crunches and flutter kicks for the core. I also need ideas for what I can do cardio wise - anyone know any footwork drills or other HIIT movements I can do? Things like push-ups, mountain climbers and jumping jacks are obviously out of the question for the time being, and I’m not sure what other options I have. I put on weight really easily so I’m very worried about getting fat.
Thanks guys for reading this long-ass post. It just sucks because I thought I had this beat, and my over-confidence has led me to throw five years of hard work down the drain.