Returning to the weight room following shoulder surgery is intimidating, but a gradual process can make your recovery more manageable. While the road is long, you have enough fuel to get the job done. Here are five tips to reinvigorate your body and weightlifting routine.
1. Listen to the Experts
First, you should adhere to what the experts tell you. Your surgeon, physician and physical therapist understand what your body needs based on your operation. You may have torn your rotator cuff or needed arthroscopic surgery — regardless, each one comes with a separate recovery timetable. The average recuperation may take six weeks, though it varies by person.
2. Follow the Protocol
Once the surgery is complete, you’ll have a physical therapist and a rehabilitation protocol. Following it is essential to avoid setbacks in recovery and pushing the timeline further. For example, they could mandate wearing a sling at all times except when exercising or showering. You may need a few weeks before performing rotational motions to encourage healing.
3. Be Patient With Recovery
It’ll be a while before you’re back in the groove. After waking up from the anaesthesia, you’ll probably feel sore, drowsy, and potentially a bit nauseous, making just getting around hard. The resulting pain from the incision will keep you out of the gym for at least a few more weeks.
Being patient with your body and yourself is essential because of the major operation. Your first reps could be with lighter weights than usual to avoid overexertion.
4. Expect a Sore Start
Successful rehabilitation will lead to decreased weight restrictions and more normalcy, but you can expect a sore start as you get back into the swing of things. Experts say you’ll feel the pain 24-72 hours after the workout due to delayed onset muscle soreness.
Listen to your body and give yourself grace by staying within your limits. Training until failure might not be the best route in your recovery.
5. Incorporate Rest Days
Rest is vital regardless of what recovery stage you’re in. However, it means more after shoulder surgery because your body needs time to recuperate. Some weightlifters are used to workouts six times a week, depending on their regimen, but your schedule should prioritize off days to give your upper body a break.
Considerations for Your First Lifting Session
Your doctor may clear you for an unrestricted workout if all goes well. While exciting, it can be more difficult than it appears. How should you prepare for this comeback session?
- Mental preparation: First, get your mind right. Be patient and consider the long game. Your initial session should reintroduce your shoulders to your workout routine instead of focusing on personal bests.
- Form: Fundamentals may seem boring, but they’re even more important in your recuperation. Be intentional about each repetition and maintain your form as strictly as possible. Your shoulder is still recovering, so protect the structures that are still healing.
- Ice relaxation: Once the workout is complete, you’ll need an ice pack to reduce inflammation and pain. If you have sensitive skin, consider wrapping it in a towel.
Balancing Recovery and Strength After Surgery
What do you and the Romans have in common? You can’t build a city or rebuild your shoulder strength in a day. Patience is a virtue you’ll need after your shoulder operation.
Listen to your physical therapist to get the most from your recuperation. Safety comes first in the workplace and the weight room, so employ best practices to smooth your rehabilitation.