I sprained my left shoulder nearly two months ago playing rugby, someone fell on it in a ruck in literally the last minute of a game. Hurt for a few days, couldn’t sleep on that side, then gradually started to get better. I’ve sprained a rotator cuff and separated a shoulder in the past, and this wasn’t as bad as either. Unfortunately, reinjured it in our last game of the season, almost three weeks ago.
I want this to heal up because I’m really eager to try powerlifting training for the first time, but after a couple weeks off from any chest or shoulders work (dips and dumbbell pressing included), I did a couple sets of pushups in the gym last night and found that it’s still pretty stiff/weak. I have full or virtually full ROM, and there’s no pain, just tightness and stiffness, but I doubt I’m in a condition to bench near-max loads yet, or maybe even to bench at all. It’s frustrating, because I have to do a pretty pansy gym workout, mostly machines, and none of the effective pushing movements.
So what should I be doing to speed this healing up? I ice it for twenty minutes once or twice a day, take glucosamine and fish oil, which I’ve been doing for a while, and do some brief stretching on off days like I do for the rest of my body now. ART is unfortunately not an option because I’m out of the US. Anything I’m missing?