Hi All

On a recent trip to Bali ( 3 weeks ago ) I had a pretty heavy wipe out and fractured my ribs and did a level 1 tear to my right rotator cuff
I am seeing a sports physio twice a week , dry needling , icing and twice daily limit shoulder exercises
My dilemma is I have a Maldives trip book for 5 weeks time and need to recovery asap
Anyone got any tips for a decent recovery or exercises that have worked for them
Much appreciated

I had a similar rotator cuff , was doing the same stuff, Physio muscle release etc. However I went too hard on the recovery exercise and manged to get Bursitis which is an inflammation of the pad , which made it worse.

I had to get a steroid injection which still hasn't fixed it. So would go easy on the exercises if there is any pain or discomfort stop.

I have spent a fair bit of time on the lower body and balance, wont help your shoulder buy will help in the end

Good Luck

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DHUSOUTH said..
Hi All

On a recent trip to Bali ( 3 weeks ago ) I had a pretty heavy wipe out and fractured my ribs and did a level 1 tear to my right rotator cuff
I am seeing a sports physio twice a week , dry needling , icing and twice daily limit shoulder exercises
My dilemma is I have a Maldives trip book for 5 weeks time and need to recovery asap
Anyone got any tips for a decent recovery or exercises that have worked for them
Much appreciated

devil's lettuce. I hear it cures all ailments, or at least you won't feel your weak little old-man shoulder.

Alternatively, I'm sure there's an awesome family member that also sups that you could send in your place...

Use the next 5 weeks to perfect your rum MaiTai cocktail, buy the best quality rum you can get on the way out, and enjoy the weather when you get there...

Loose your carbon paddle and get a softer fiberglass/composite shaft with a smaller head , something like the QB Kahana Hybrid , that helps take a lot of pressure off the shoulder. When you paddle keep your elbows down and close to your body plus keep your strokes shorter and avoid big digs scratching for small waves . This all helps take pressure off the joint and doesn't help with healing but reduces further aggravation. I've had major shoulder issues which eventually lead to a full reconstruction but this kept me going for a couple of years after the original dislocation.

Piros has some awesome advice there RE paddle set up. Of course, double check with your treating physio if they're happy for you to paddle or not currently. Work hard with your physio, listen to them and appreciate their expertise - 8 weeks should be enough time to rehab provided it's a grade one. The problem with asking an internet forum for advice is that it's a bit like playing russian roulette - you're getting some great suggestions, but just run it past your treating practitioner first, they've assessed you and seen you in person, no one else here has... More often than not we love it when people read, hear, find something about their injury / rehab - it's much easier to go through the list of things that will be good and won't be good BEFORE you start doing them, and we have to go to damage control mode as you've pushed your 8 week injury out to a 12 week injury with some bum steer advice from a mates mates cousins wife. Best of luck!

Hi DUSHOUTH,

Now before I tell you what I would do I totally agree with the comment from CarterSUPPhysio, in that you should run everything past your therapist first, before actioning any advice from a board post like mine. however.

I have had a heap of shoulder injuries over the years and subsequent surgery.
Regardless, I still occasionally sustain rotator cuff injuries (on my non-operated shoulder).

When this happens, this is what I do to treat it fast:

I totally fatigue the shoulder as many times as I can in a day with VERY light band work (theraband exercises).
I also ice the shoulder every evening - bag of peas etc.

There are two main exercises I would recommend you consider doing (they are simple yet very effective) you can see them in the video below, and make sure the band you use is VERY light and easy, however do every set till failure/fatigue.

Naturally run these past the physio first to ensure the injury will benefit. Mine always responds very well. Further to this with a light band you can literally have one at home, at work etc, so it multiple times per day.

Link to exercises below:


I suggest you do the above band work for the weeks leading up to trip.

Approximately 3-4 days before the trip I I'd get some Voltaren Anti-Inflammatory tablets into your system.

I recommend you buy the Voltaren Rapid 25mg tabs over the counter at chemist (you do not need a prescription) and if I was you I would take one in the morning and one in the evening with food. After 2 days of taking them any remaining pain levels should come down and you will be fine for your trip. That said, when overseas I would keep taking them until your last day.

When taking anti-inflammatory tabs the key is to not over do it, do not prolong the use, and use them at the right time, to get you through the pain period you need to get through. Another very important point is to ensure you take each tab with food i.e. not on an empty stomach.

I did a lot of competitive weightlifting when I was younger and I am now looking to enter a few masters (over 45's) bench press comps so when it comes to shoulder injuries I've got some pretty good experience.

Anyway I hope this helps.

All the best mate.

Just wondering if you have had an MRI on your shoulder. I spent months with a physio only to find surgery was needed which took me out of the water for 4 months. Torn rotator cuff muscles (off the bone ) will not heal on there own .

Thanks Guys

Definitely listening to my Physio and trying not to overdo it
Some great advise that I will take in and hopefully the shoulder heals in time
Started on the red bands and exercises this week
Had an Ultrasound , its not major
Cheers

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DHUPEDNORTH1 said..

DHUSOUTH said..
Hi All

On a recent trip to Bali ( 3 weeks ago ) I had a pretty heavy wipe out and fractured my ribs and did a level 1 tear to my right rotator cuff
I am seeing a sports physio twice a week , dry needling , icing and twice daily limit shoulder exercises
My dilemma is I have a Maldives trip book for 5 weeks time and need to recovery asap
Anyone got any tips for a decent recovery or exercises that have worked for them
Much appreciated

devil's lettuce. I hear it cures all ailments, or at least you won't feel your weak little old-man shoulder.

Alternatively, I'm sure there's an awesome family member that also sups that you could send in your place...

You know I gave that up years ago
Your Boss wont give you time off work

MK-677

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Piros said..
Loose your carbon paddle and get a softer fiberglass/composite shaft with a smaller head , something like the QB Kahana Hybrid , that helps take a lot of pressure off the shoulder. When you paddle keep your elbows down and close to your body plus keep your strokes shorter and avoid big digs scratching for small waves . This all helps take pressure off the joint and doesn't help with healing but reduces further aggravation. I've had major shoulder issues which eventually lead to a full reconstruction but this kept me going for a couple of years after the original dislocation.

Thanks Piros

At 5.10 & 80 kg what size paddle head do you suggest
Looked at the website but didn't really understand it

Don't have to get a QB pretty well any brand with fiberbglass in the shaft 50/50 with carbon and smaller head size Just go into any shop and flex them on the floor you will see a big difference between that and a full carbon shaft and keep your paddle length shorter around head high to plus a couple of inches max.

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mickyj said..
Just wondering if you have had an MRI on your shoulder. I spent months with a physio only to find surgery was needed which took me out of the water for 4 months. Torn rotator cuff muscles (off the bone ) will not heal on there own .

That there is a very good question, my daughter had a similar experience, now needs surgery on her ankle after weeks of costly physio treatment.

I struggled with rotator cuff issues for almost two years and made a couple of videos that you might find helpful:

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blueplanetsurf said..
I struggled with rotator cuff issues for almost two years and made a couple of videos that you might find helpful:

Great videos , thank you very much
I am doing similar exercises but will now add a few of these into my routine
Cheers