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View Full Version : O.K., What Can I Still DO?


Darla Powell
10-31-2010, 08:48 AM
I was watching Starrett's video on the CFJ and he said to adjust for injury so as not to 'rot', but what can I still do? I know there are some PT's on here so I would appreciate any advise.

My injuries:

Torn labrum and frayed bicep tendon in right shoulder/arm. Tendinosis in left bicep tendon. I received Ultrasound guided cortisone last Thursday. The Doctor said it was possible for a recovery but surgery was probable in the right shoulder for the bicep tendon at least if not for the labrum. I would like to avoid that.

My goal is to increase blood flow and promote healing without exacerbating the injury.

TIA.

Nancy Cohen
10-31-2010, 09:23 AM
Darla, I thought you did ultrasound guided PRP (not cortisone). What am I missing here?

Darla Powell
10-31-2010, 09:25 AM
Darla, I thought you did ultrasound guided PRP (not cortisone). What am I missing here?

I did. For my elbow. That's another chapter.:)

Steven Low
10-31-2010, 09:31 AM
What's non-painful exercise can you do?

That's where you want to start from.

If you need help with a routine we can probably do that...

Darla Powell
10-31-2010, 09:38 AM
What's non-painful exercise can you do?

That's where you want to start from.

If you need help with a routine we can probably do that...

Well I am reluctant to use pain as a barometer due to the cortisone. I want to play it safe. Can I still do squats and deadlifts? My guess is no.
Even though it is not a direct bicep exercise the arms still have to stabilize and pull. Back squats also stretch and stress the tendon to position the bar. Maybe fronts?
I do not want to do more damage. He said the fraying could possibly smooth out and not to put more than 10lbs of pressure on it. I am doing my shoulder and elbow RX still. Mostly with bands.

Darla Powell
10-31-2010, 09:48 AM
Darla, I thought you did ultrasound guided PRP (not cortisone). What am I missing here?

Correction. The PRP for my elbow was not Ultrasound guided.

Justin Z. Smith
10-31-2010, 12:09 PM
My injuries:

Torn labrum and frayed bicep tendon in right shoulder/arm. Tendinosis in left bicep tendon


Hi, how did you get these injuries?

All the best for recovery,

Justin

Darla Powell
10-31-2010, 12:58 PM
Hi, how did you get these injuries?

All the best for recovery,

Justin

Thanks. I guess just trying to do Crossfit with the tendonosis.

Troy Peterson
10-31-2010, 06:29 PM
I'm in a similar boat, torn labrum/supraspinatus in left shoulder. I also have had knee issue for years (swelling that I've dealt with). Unfortunately I've become good at modifying workouts. My goals: do something to maintain some sort of conditioning, don't hurt your injury further and even try to improve in some area (ie, increase your squat if you have a bad shoulder or ramp up your press if knee's not the best).

There are so many exercises & workouts I've been exposed to through CF that I can't help but find something to do or work on. For me currently, I'm squatting more, DL, powercleans, cleans, doubleunders, some running.

I have to manage how much I with my knee and of course my shoulder (right now avoiding shoulder work other than turkish gets and some rolling/lacrosse ball/mobility work).

Does it suck to not be able to do the same workouts as others OR workouts I could do well in? Yes.
Can I qualify thru Sectionals for CF games regionals? No.
Can I stay active 4-5 days/week, get stronger and continue to work on overall fitness (weaknesses, flexibility, conditioning)? Absolutely.

As Steven mentioned, use pain as your guide. Many with shoulder issues have problems with cleans/PC's. Not really for me. Sub situps for pushups in a workout (I did some weighted situps w/ a vest in lieu of pushups last week).

Get creative, have fun and plan your way through the injury. Don't worry...there'll be days where you'll be a b**ch (I was on Friday:kicking0:), feeling sorry for yourself, etc. Just recognize it, laugh and move on.

Darla Powell
10-31-2010, 09:14 PM
I'm in a similar boat, torn labrum/supraspinatus in left shoulder. I also have had knee issue for years (swelling that I've dealt with). Unfortunately I've become good at modifying workouts. My goals: do something to maintain some sort of conditioning, don't hurt your injury further and even try to improve in some area (ie, increase your squat if you have a bad shoulder or ramp up your press if knee's not the best).

There are so many exercises & workouts I've been exposed to through CF that I can't help but find something to do or work on. For me currently, I'm squatting more, DL, powercleans, cleans, doubleunders, some running.

I have to manage how much I with my knee and of course my shoulder (right now avoiding shoulder work other than turkish gets and some rolling/lacrosse ball/mobility work).

Does it suck to not be able to do the same workouts as others OR workouts I could do well in? Yes.
Can I qualify thru Sectionals for CF games regionals? No.
Can I stay active 4-5 days/week, get stronger and continue to work on overall fitness (weaknesses, flexibility, conditioning)? Absolutely.

As Steven mentioned, use pain as your guide. Many with shoulder issues have problems with cleans/PC's. Not really for me. Sub situps for pushups in a workout (I did some weighted situps w/ a vest in lieu of pushups last week).

Get creative, have fun and plan your way through the injury. Don't worry...there'll be days where you'll be a b**ch (I was on Friday:kicking0:), feeling sorry for yourself, etc. Just recognize it, laugh and move on.

Thanks. It sucks. I have always been strong. It is pretty depressing but I am trying to be optimistic. I gotta have hope that I can heal and pull through.

Ryan Green
10-31-2010, 09:57 PM
I was watching Starrett's video on the CFJ and he said to adjust for injury so as not to 'rot', but what can I still do? I know there are some PT's on here so I would appreciate any advise.

My injuries:

Torn labrum and frayed bicep tendon in right shoulder/arm. Tendinosis in left bicep tendon. I received Ultrasound guided cortisone last Thursday. The Doctor said it was possible for a recovery but surgery was probable in the right shoulder for the bicep tendon at least if not for the labrum. I would like to avoid that.

My goal is to increase blood flow and promote healing without exacerbating the injury.

TIA.

I'd go with "whatever my doctor says I can do" but what do I know, maybe anonymous people on the internet are better arbiters of advice for this kind of situation

Darla Powell
10-31-2010, 10:13 PM
I'd go with "whatever my doctor says I can do" but what do I know, maybe anonymous people on the internet are better arbiters of advice for this kind of situation

Thanks for your well thought out reply. I am seeking advice from people in my situation or with personal experience. If you don't have anything helpful to add go play elsewhere.

Brent Sallee
10-31-2010, 10:56 PM
Essentially, you can do anything with lower your lower body and core. You might even be able to pull off something like farmer walks (but I wouldn't try with the many degrees of injuries). I've been working around annoying elbow injuries lately, so I've been doing a lot of the following:

Box Jumps
Double Unders (if not painful)
Run
Back Squat
GHD Situps/Back Extensions
Broad Jumps
Lunges
Deadlift (if shoulder stabilization is great enough)
Knees to Elbows/Toes to Bar
Air Squats
Row (if not painful)

You can do a ton of workouts with these - even a few benchmark workouts like Annie and Michael. They've helped keep up maximal strength while I can't actually use my arms and should allow you to improve your cardiovascular endurance while saving you from further injury.

Also, did you read up on cortisone shots? They really weaken the strength of the tissue in the area. If you've only had one in each body part, leave it at that. If you get more, your risk of rupturing a tendon/muscle goes up significantly. Hope you can find some enjoyment while still addressing your injuries :) Best of luck.

Brent Sallee
10-31-2010, 10:57 PM
I'd go with "whatever my doctor says I can do" but what do I know, maybe anonymous people on the internet are better arbiters of advice for this kind of situation

Except the doctor's answer to anything is "Oh, just stop exercising." Doctors are not musculoskeletal or exercise specialists - not in the least. We have members here on the CF forums who are much more qualified to answer questions on how to work around an injury than doctors. Don't be a wanker.

Darla Powell
11-01-2010, 04:59 AM
Essentially, you can do anything with lower your lower body and core. You might even be able to pull off something like farmer walks (but I wouldn't try with the many degrees of injuries). I've been working around annoying elbow injuries lately, so I've been doing a lot of the following:

Box Jumps
Double Unders (if not painful)
Run
Back Squat
GHD Situps/Back Extensions
Broad Jumps
Lunges
Deadlift (if shoulder stabilization is great enough)
Knees to Elbows/Toes to Bar
Air Squats
Row (if not painful)

You can do a ton of workouts with these - even a few benchmark workouts like Annie and Michael. They've helped keep up maximal strength while I can't actually use my arms and should allow you to improve your cardiovascular endurance while saving you from further injury.

Also, did you read up on cortisone shots? They really weaken the strength of the tissue in the area. If you've only had one in each body part, leave it at that. If you get more, your risk of rupturing a tendon/muscle goes up significantly. Hope you can find some enjoyment while still addressing your injuries :) Best of luck.

Thanks. The cortisone was not injected directly into the tendon as my Doc doesn't really like those. Rather they surround the sheath with it. Those are all very good ideas. Maybe a lot lower weight high reps with the Deads. I will ask my Doc about that one just to be safe.

Except the doctor's answer to anything is "Oh, just stop exercising." Doctors are not musculoskeletal or exercise specialists - not in the least. We have members here on the CF forums who are much more qualified to answer questions on how to work around an injury than doctors. Don't be a wanker.

Lol!:pepper: I do get his point though even if it was delivered in a smarta$$ way. I am not sure if my Doc even know what a Deadlift is. Maybe. I know my PT didn't.

Brent Sallee
11-02-2010, 02:14 PM
Thanks. The cortisone was not injected directly into the tendon as my Doc doesn't really like those. Rather they surround the sheath with it. Those are all very good ideas. Maybe a lot lower weight high reps with the Deads. I will ask my Doc about that one just to be safe.

Lol!:pepper: I do get his point though even if it was delivered in a smarta$$ way. I am not sure if my Doc even know what a Deadlift is. Maybe. I know my PT didn't.

Even if the cortisone isn't directly injected into the tendon, it reduces the strength of nearly all the tissue in the adjacent area. Like I said, make sure that you don't get another shot in that same area again. You can read this article by an MD to see why it's a bad idea - http://www.surfacehippy.info/cortisonedangers.php (WFS).

And it's a tragedy that your PT didn't know what a deadlift was. I'm a physical therapy student right now and nearly all students have a good understanding of most exercises. Please, go find another one if he/she isn't helping. Perhaps the experience is lacking a bit.

Darla Powell
11-03-2010, 09:25 AM
Did some Front squats today and lunges. The lunges just with bodyweight. Front Squats with a bar. Just 100 #. Felt ok.