Looking for Cathe Workouts- for Rotator Cuff Impingement

C

Cowgirl

Active Member
HI All,

Was minding my own business three weeks ago, doing a little shoulder work when all of a sudden felt this Tightness in my shoulder area.. it did Not go away, hurt a lot-- and had to have a steroid shot, ice etc,etc... Have been going Nutz as I have not been able to work out upper body. :mad:.. Finally today, my doctor said I was doing very well and could resume UB with light weights-- except doing anything Above my shoulder.. So-- FINE..

I have Lots of Cathe workouts and would love suggestions as which ones you think might be helpful at this point for me to do as my own rehab.. Also open to others as well.

BTW, he said Not to do the stretchy band as that would provide too much resistance when pulled all the way out.

Tks so much,
Mary
 
Hi Mary, so sorry to hear of your pain.
I don't really understand what your Dr. means about the band/tubing. That is generally what physical therapists rec when doing active rehab or overcoming an injury. Bands/tubing on their own and/or eventually with weighted gloves.
Depending on your level of pain, I would forego weights for now & if your insurance covers some of it, see a physical therapist for at least three consult appointments. There are different planes/types of impingement and they are experts at figuring out which moves (whether push, pull etc) would be beneficial for you.
I would suggest the conditioning work in Slide & Glide although it isn't 'weights' at all (but it is benefical for range of motion), but given the warning from your doctor I am not really sure. I would get an expert's recommendation.
 
Mary, I have had a cortisone shot in both shoulders (at different times). The doctor who did it gave me a paper with about 6 exercises on it to help heal and strengthen my rotator cuff. I used a 1/2 lb. weight to start (actually a sandbag from one of my cathe gloves). I second Elsie's recommendation to find someone qualified to evaluate your injury and help you on the path to recovery. I had to do the exercises two or three times a day (depended if I worked that day) and then ice afterwards. It took a few weeks. Since then I baby my shoulders a little bit-although they are getting stronger! Best to you,

Beth
 
Beth-B-Fit said:
Since then I baby my shoulders a little bit-although they are getting stronger! Best to you,
Click to expand...

Has the impingement reduced since you have gained strength?

@Cowgirl I am on the same boat right now! I have completely stopped any exercise for two weeks as the impingement
didn't stop and was worsening. Now I am gaining more mobility on my shoulders. I am resuming cardio this week.

I have had a MRI and according to the doctor there is nothing serious. He did the rotator cuff only and personally wanted a rear dealt and scapular region MRI too.

I am taking Beth recommendation above on board. Will, in a further manner, discuss with my doctor this Thursday.
Thanks Beth @Beth-B-Fit

Oh lastly, I will do 100 challenge shoulders mobility from X-train.
Will add in some you tube mobility drill too, after having a go ahead from my doctor.
 
Thanks all for your replies. The doctor I am seeing is a sports medicine doctor and the doc for some of the pro teams here, so I do say I trust him. I also talked to one of the special trainers at my gym. his background is functional rehabilitation. He uses a gravity machine, which is like a reformer, which my doctor said would be fine. I will also be starting with one of the trainers in the gym using very light weight while this person is away next week. I have no problem with going to a physical therapist, it's just that this doctor has one in his office- and would have definitely recommended one if he thought indicated-- I would thinko_O.... Basically I am mulling all of this over, and/but I wanted to see if there were any suggestions from the group. I don't have Slide and Glide- and it's not something I am crazy about:rolleyes:....

Beth and Nick , just curious, did/do you have pain at night? I find in the day I am OK, it's just finding the right sleeping position..

tks,
Mary
 
Cowgirl said:
Beth and Nick , just curious, did/do you have pain at night? I find in the day I am OK, it's just finding the right sleeping position..
Click to expand...

I did have pain at night. When I would turn over my shoulder would hurt and wake me up. I'm glad you're seeing specialists for this!

Beth
 
This is why I Love this group!:D.. First, Elsie thank you.. I thought about what y0u said, and called my doctor's office for a script for PT. He was So nice. He called me back himself and said he would be glad to write on. I decided on another PT as they have reformers, etc which at some point I would like to use, when indicated. SarBear, I Love the idea of that DVD... After I start PT, I will definitely get it. Don't want to now as I know myself and will pop it open and start ASAP!

Will let you know of my progress..

Mary
 
Hey Mary, sounds like you are on your way to recovery & have many resources. I didn't realize that the doc you were seeing was a specialist, I just assumed a family physician.
Take good care & be well soon.
 
I had this in both shoulders. Cortisone and PT never helped. I had surgery on my right and was moving it 3 days post op. I had my left done 4 yrs later and found a rotator cuff tear. This took 2 months of no movement and 2-3 days/week PT. My PT went so well that I was able to stop after the 2 months and did Cathe's Travel Fit for the next month. I think your Dr is wrong about the bands because they truly help. I then did Cathe's Low Impact upper body tri-sets with very light weight. My Dr. couldn't believe my progress and I had my range of motion back a lot sooner than he expected. I thank Cathe for that. I don't regret having either surgery esp. since it lead to the tear that I didn't know about. I no longer have any issues with my shoulders and still continue to use the band for them because they do help a lot with shoulders. Best of luck.
 
Firemedic,

Tks for the advice.. I Do have Trisets and will definitely do the UB pre-mix. Today is my first day of PT in two hours..... and I will see what their accessment is -- including the bands. As of a couple of days ago, I have No pain at all.. I do believe from taking a month off without doing Anything for my UB. Instead I have been walking 45 minutes a day- and a little running.. I also had a torn Achilles tendon last Nov and am just getting back to a little running and some explosive moves.. Having had No fitness injuries ever before, this past year has been a Very new experience- and very humbling I might add.

Mary
 
I went to PT today and am So glad I did.. The therapist was great and tested me for about 25 minutes. Said I was doing Very well, but my shoulder and upper back were somewhat weakened from the injury- and Not exercising for 5 weeks. He is putting me on a program that will be in 3 phases and last a month- and also wants me to do the exercises at the gym and/ or at home. Most will be no or low weight- and high reps.. I am so glad that I did not do anything this month ( hard as it was) and let this thing heal, as I really have no pain- even after a somewhat rigorous session-- at least to start.

Will do my PT exercises and when the time is right add Trisets.

Tks everyone for your info and encouragement. I finally feel that I am getting back in the game!

Mary
 
Cowgirl said:
I went to PT today and am So glad I did.. The therapist was great and tested me for about 25 minutes. Said I was doing Very well, but my shoulder and upper back were somewhat weakened from the injury- and Not exercising for 5 weeks. He is putting me on a program that will be in 3 phases and last a month- and also wants me to do the exercises at the gym and/ or at home. Most will be no or low weight- and high reps.. I am so glad that I did not do anything this month ( hard as it was) and let this thing heal, as I really have no pain- even after a somewhat rigorous session-- at least to start.

Will do my PT exercises and when the time is right add Trisets.

Tks everyone for your info and encouragement. I finally feel that I am getting back in the game!

Mary
Click to expand...

Mary, I'm so glad you decided to consult with a PT! As a PT myself, I come across a lot of scripts from specialists saying don't do this or don't do that, when meanwhile the patient is completely capable of handling it. We specialize in therapeutic exercises and movement, so you are in good hands! And many people don't know this but a lot of states are implementing what's called direct access where you don't need a script from an MD for the first 10 visits or 30 days of physical therapy (whichever comes first), so if you're looking to get back in the game after an injury, you can hop on the PT wagon sooner

Best of luck to you during your rehab!! You will rock it! :)
 
Thanks to this thread OP, I have been able to be informed on what action to take.:)

So I went to see my doctor and now I am going to have some shot tomorrow. She wanted me to do an MRI before prescribing
the shot. I will also ask to a specialist to get to the bottom. The pain is less but I have not gained my full mobility.

Cowgirl said:
Beth and Nick , just curious, did/do you have pain at night? I find in the day I am OK, it's just finding the right sleeping position..

tks,
Click to expand...

Same here for me. I sleep on my belly usually and since this problem I can't. My sleep is disturbed:(:(:mad:
 
I am now completely pain free and have had 4 PT sessions and am doing well. When the therapist asks me to do 25 reps, I make sure I do more:p... I owe this to all your suggestions.. What I think has helped most is doing Muscle Max, High Step Circuits and Trisets with 2 or 3 pound weights. I feel like I'm back in the game again. I do them very slow and deliberately.

I would have to say that I do not think the shot helped much, but just not doing Anything for a month before PT gave my body a chance to rest and heal. Also, I sleep thru the night without Any pain at all - in any position.

Nick, just give it time. I know that's the Most difficult part.. but for me it was the Only way that worked.

Mary
 
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