tveddy - thanks, found some information there.
one thing which is a little worrying is a couple of articles advocate pendulum exercises with hundreds of repetitions a day to mimic continuous passive motion (like the machines you get after an ACL op). i was told to do 3 times a day of 10-15 repetitions. i may raise this with my surgeon as a concern as my shoulder is nearly completely immobilised at the moment.
there's still not a great deal of information about long term activity. i know i had 2 small lesions, one 11mm in diameter, one about 5mm, straight through the hyaline cartilidge to the bone. there was also some scar tissue, and the pin in place from my labrum repair had moved a bit.
the surgeon took out the pin, removed the scar tissue and performed microfracture on the two holes in the cartilage, so hopefully they should now have fibrocartilidge in place once i have healed.
i know fibrocartilidge isn't as strong as regular cartilage so want it to last as long as possible, so i am guessing certain movements are definitely out (barbell bench, dips etc) but i would have thought keeping my shoulders strong would be my best insurance against trashing the cartilage again. having said that, i cant see how any kind of heavy lifting is going to do it any favours; i would guess that even deadlifting nore than a couple of hundred pounds, or doing some chin-ups, really stresses out the shoulder, and if it's delicate already.. the last thing i want is to have to go through all of this again.
i know that rehab for the first few months is going to be limited to rotator cuff and shoulder stability exercises with therabands, but i'm thinking about the longer term.
i'll try to talk to my surgeon about this again when i see him in 3 weeks.