Another Update On My Shoulder Injury

by Khaleef "Fat Guy" Crumbley on October 4, 2012

in Daily Update, Injuries

If you’ve been following me over the past month or two, you will know that my workouts have been impeded by a nagging shoulder injury. If not, you can read about it here, and here.

Injury

I recorded this video to talk about everything, so I am just going give you a quick overview:

  • I’ve actually had 2 trips to the doctor and a lot of physical therapy since my last official update. If you read through my last few weigh ins, you can see how much I’ve been affected by this injury.
  • For the last two weeks I haven’t used my right arm for much of anything. I’ve rested it as much as possible, to the point of exclusively using my left arm to open doors and grab heavy items.
  • Unfortunately, I haven’t been able to sleep because I am constantly waking up (every 10 or 15 minutes) to avoid turning on my right side or simply to adjust my arm. This has stopped me from waking up early to run. :-(
  • Over the last few days the pain has gone down from about a 7 to a 1.
  • When I went to see the doctor, he tested my range of motion, and there was no pain or other restrictions as he moved my arm in all kinds of weird directions.
  • He looked at my MRI and agreed with the radiologist’s report (and my doctor who thought it was impingement syndrome) that it was the result of inflammation and arthritis.
  • He gave me a few exercises to do – the same ones I received from the physical therapist – but he doesn’t expect that I will need to be back for further treatment!
  • I plan to start back my strength training some time in November. I want to use the next month in order to let my shoulder heal completely, and slowly build up to using weights and doing body-weight exercises.

So, if you didn’t watch the video, here is what I plan to do. I will continue to do wall push ups (I was doing them at physical therapy) until I can do 50 with no pain or discomfort. Then I will progress to counter push ups and then step push ups; again, doing each respectively until I can do 50 with no pain or discomfort. After that, I will start up my quest to do 100 straight push ups with perfect form!

As far as the weights are concerned, I will start to use my adjustable dumbbells next week. At first I will only work on legs, abs, and biceps until I get to the point of doing real push ups. At that time, I will add back, shoulders, chest, and triceps – since all exercises for these groups involve the shoulders.

I will continue to run, and I will also go back to the cardio DVDs this weekend (probably on Saturday). Hopefully, that will give my weight loss a boost and help me hit my various weight loss goals (which I will talk about shortly)!

photo credit: Freedigitalphotos.net

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