What's safe to do around a torn rotator cuff?

C

ClintBX

0
Hi all,

I've recently suffered a torn rotator. (The supraspinatus 3x5mm tear) I've had it for nearly a year but have been restricting my workouts and training for 5 weeks since I had it properly diagnosed.

I'm keen to start getting back into some of my training and exercises again but I don't want hinder my recovery. I know that I can't practice my capoeira for the time being, I can't box, wing chun or hsinyi too much either but it would be nice if I could at least get into some strength training again. Before I had my shoulder checked out, I was doing chin-ups and push-ups but I know that these are in-advisable for a torn cuff.

Are there any exercises I can start doing yet? Is it too soon to strengthen the other rotator cuff muscles? And are dips safe, I read that they're not but I don't see how because I'm not contracting the supra.

Thanks in advance for your input. I SOOO want to get back into training again.
 
Are you seeing anyone to get the tear treated right now? If so, they should be able to give you the best of idea of what you should and shouldn't do.

Otherwise, the golden rule is this: If it hurts, then don't do it. (Boom!)

Since I can't know where you are in terms of recovery, the best thing I'm going to recommend is simply lighter versions of the exercises you usually do. If push ups put too much strain on the shoulder, then do knee-push ups or wall-push ups. I would also give a shot at light-weight overhead pressing, just to get the proper type of stability back/maintained.

Tricep dips often aren't too forgiving on the shoulders even in the absence of injury, but again, if they don't hurt, go ahead. The only thing I would recommend against doing is exercises involving having your shoulders supported (ie: on the bench) as it isolates the large muscles and ignores your rotator cuff. Even though the supraspinatus is injured, you don't want to go and build the bigger muscles without training the rotator at all, or else you'll end up with an imbalance and possibly further issues down the road.
 
I'm not yet seeing a physio but I will be soon (public system-waiting list) but I have been doing stretches and self massage daily for the past 5 weeks I learnt from an online program (Fiz my shoulder pain-Rick Kaselj).

So dips are out. I still don't fully understand why when your pushing down rather than elevating or pushing forward.

Also, good point about not isolating the large muscles and ignoring the tendons. I'm curious, what's the best way to strengthen tendons? I've heard slow reps are good but I've also heard that light, quick sets are better for preparing the tendons for progression.

I had a thought, what about backward pressing motions (ie; back against wall, pushing myself away with palms by sides and keeping elbows straight). Oh, and what about rows? Are those okay with a torn supra?
 
Jrahien said:
Otherwise, the golden rule is this: If it hurts, then don't do it. (Boom!)
Click to expand...

The thing with that rule is sometimes, I can't tell if the exercise is bad for it or not based on pain. I often don't feel the pain during he exercise. It's usually long after. Would you believe, my kicking session flares it up. So I've been taking easy with that partially because of that. I've become a little paranoid with a lot of my exercises.
 
Another thought, are there any safe isometric exercises around a torn rotator cuff?
 
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