Working out with a shoulder injury

[Tradu]

Hi. I'm new here. I've started training for the Spartan Race in may, but I'm getting over shoulder tendonitis. I've been going to physio and am doing good. It's getting better but I don't want to risk regressing because of training. I have a workout that was made for me by the trainers at gym, but I'm wondering if anyone has and weight excercises that will allow me to gain strength without risking damaging shoulder again. Thanks for you help.

[Boss Man]

Things like Front Raises will work, but you need to start low and work up to a max.

Simply try the motion unweighted ot make sure you cna do it, thne go as low as possible on the weight.

If it still feels too low, increase by the smallest margin then go again. Do this until you start to feel the first signs of discomfort, then drop back to the previous level of weight.

Next time, try the level of weight again that caused the slight discomfort and if it still is a problem, drop back a bit, but if it's not a problem anymore, test the next weight out, then drop back if that starts to be an issue.

The Shoulder Press movement, might be a problem, for you, but the Rear Delt Raises one might be fine, so again, try unweighted on that, then progress as described above, if that movement is possible.

[Packard]

Is the tendonitis a medical diagnosis? Might it be bursitis? Bursitis responds very quickly to a cortisone shot.

If you have not seen a doctor you might want to. Bursitis does not heal quickly on its own.

Also what movements have you been doing to cause the condition? Until you figure that out you are destined to have repeats on this.

[Boss Man]

Bursitis is basically an inflammation of the little Bursae. The fluid filled sacs that help a joint to move. If this is what you were recovering from then the Cortisone option as Packard eluded to, may be an avenue to explore.

If the Tendonitis wasn't too serious, then clearly a Tendonectomy would not have been required, where part of the Tendon is removed.

[blackdove212]

If it's tendinitis, then a PT may help. See a doctor to confirm. Therapy may last anywhere from 2 weeks to 4 weeks, but it will be well worth it. Tendinitis tend to recur if left untreated.

[Packard]

And tendonitis does not happen spontaneously. There is usually (almost always) some repetitive motion that is causing it. Unless you are able to identify the repetitive motion that is causing the tendonitis (and avoid that motion), you are destined to get it over and over again.

[Boss Man]

Too true. Fortunately I've never had it.