T Nation

Shoulder Instability

Hi,
I’m a crossfitter from Australia and have had shoulder pain for well over a year now.
I took time off early to mid last year and had various treatments for it including PRP injections and cortisone with no relief.
I had a MRI scan last year showing no tears, after visiting a shoulder specialist i was diagnosed with posterior shoulder instability, I was given a weekly rehab program for this and followed it for months,
The pain went away but once I started involving my shoulder more during training the pain returned.

I spoke to my doctor on the phone last month and was told surgery could be an option but warned me of no lifting for 6 months post op and said I wouldn’t be able to lift heavy weights overhead ever again.

My main question is if anybody has had any experience with this issue and if they have been able to return training without restrictions

Regards

Guy parkyns

Hi mate,

RDS (a regular poster on here) gave me this a couple of days ago.

YTWLIs (less is more with weight for these, do your reps very slow and controlled. If you’ve never done these before you will not enjoy them at all. Really try and feel the muscles around your shoulderblade working)
-prone trap raises (give these real, serious attention) I find these work really well with a resistance band. It might take you a few attempts to feel the sweet spot of the ROM that really works your mid/lower traps. Persevere, you’ll get it. I find the actual ROM that hits the part you want to hit is only like ten inches or so.
-scap push ups (nice and slow reps, very controlled) - these might hurt, if they do then we’ll think of something else
-band pull aparts - do about ten million of these.

Thanks for the info mate.
Have you got the same / similar issue ?

If so have you spoke to a doctor about surgery or anything ?

In order of how important I find them to be.

  1. Rear Delt Work
  2. Deadlifts
  3. Rack Pulls
  4. Rows of all kinds (high, low, narrow grip, wide grip, pronated etc.
  5. Hammer curls

also, taking out pullups, chinups and pulldowns.

When I came back to pressing work, I really, really focus on SCAPULAR RETRACTION ON THE NEGATIVES, even when doing overhead presses and overhead triceps work.

doing AT LEAST as much of that stuff has helped completely alleviate my shoulder issues. I thought I had arthritis, my shoulder issues were so bad. There were times that I could hear and feel grinding in my anterior shoulder, pain radiating down my arms and into my traps.

[quote]solarFLARE wrote:
In order of how important I find them to be.

  1. Rear Delt Work
  2. Deadlifts
  3. Rack Pulls
  4. Rows of all kinds (high, low, narrow grip, wide grip, pronated etc.
  5. Hammer curls

also, taking out pullups, chinups and pulldowns.

When I came back to pressing work, I really, really focus on SCAPULAR RETRACTION ON THE NEGATIVES, even when doing overhead presses and overhead triceps work.

doing AT LEAST as much of that stuff has helped completely alleviate my shoulder issues. I thought I had arthritis, my shoulder issues were so bad. There were times that I could hear and feel grinding in my anterior shoulder, pain radiating down my arms and into my traps. [/quote]

X2, as in I do the complete same training template.
I would tweak a few things, as in not remove or add anything, just tweak the order a little, maybe focus more on mind muscle connection here or there, but

FOCUS on this for a few weeks/ months and then see what happens.

BTW you never did tell us what exactly you are doing for re/pre-hab, that would have been helpful.

Read what Mark Rippetoe has to say on shoulder injuries and rehab. It might just change everything for you. Having shoulder problems for years I cant speak highly enough of him now.

i was doing alot of internal/ external band work with a towel in between my side and my elbow

progressed to:
3x10 with 2kg dumbbell

elbows tucked into my side external rotation
neutral grip front shoulder raise to 45 degrees
elbow/arm at 90 degrees external rotation
bent over reverse flys

superset

[quote]Parko13 wrote:
Thanks for the info mate.
Have you got the same / similar issue ?

If so have you spoke to a doctor about surgery or anything ?[/quote]

I’ve had an ongoing shoulder problem for a few months now, but hopefully I’m starting to improve. Please let me know how you get on.