Rotator cuff questions
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You may need a Dr's referral to do it, but go to a good physical therapist. I have been to a physical therapist for my shoulders and it made a big difference. Make sure they give you stretching, and exercises. Also see if they will do soft tissue mobilization (something like ASTYM). Treat shoulder surgery as a last resort.
then once cleared for either PT, or regular exercise - "The Seven Minute Rotator Cuff Solution" is a great reference - though hard to find, it's out of it's copyright window so likely can find scanned on line..... Though I do believe a couple of the exercises can be replaced with more recent techniques. In particular, the standing "L"'s can be replaced with a lying "L" which requires a lot less weight for the muscles it's targeting and get more focused results with less strain. Especially if tendonitis is the diagnosis....
it not only gives a series of workouts, but it spends time discussing the anatomy of the joint.
the authors focus on reduction of impingement and the idea that stabilizer type muscles need targeted work.
Remember ice is your best friend. Ice the shoulder after therapy, working out and golf.
I messed up my left shoulder while working out at the gym last year, did not hurt when I was golfing though. Had xray that showed among other things a bone spur. Did the MRI, it also showed a "small" tear. Had surgery in October last year. The "small" tear turned out to be a tendon that completely separated and had folded back on itself, which is what I think caused the pain. Bone spur removed, tendon reattached. My orthopedist was pretty aggressive with treatment. He had me doing pendulum swings the evening of the day of my surgery and every day after. Saw him the day after surgery, bandages removed. PT started 2 weeks after surgery, and after 3 weeks he wanted me to swing a putter gently. Week 4 I was to gently do a chipping motion with a club for weight, in addition to the therapy exercises. After 6 weeks, he told me to swing a club slowly, to get range of motion. In February, I was done with therapy, cleared to go to the gym, cleared to hit balls and play, the only stipulation was to hit the range at least twice before playing. It is now June, I have zero issues with the shoulder other than I am still strengthening it. I have almost full range of motion, being limited only to when I move my hand/arm up my back, it does not go as high as my other one, not a big deal to me.
Still working on getting distance back but am hitting more fairways than I was before.
After surgery, I had a cuff on my shoulder that circulated ice water. Used it extensively, it was a big help pain-wise. In PT, session started with warm compress, then therapy, ended with ice. I had two excellent sports therapists. One was a golfer, my ortho is a big time golfer, so that all helped.