Hey guys,
My recovery after my clavicle excision/subacromial decrompression is still going well. Its a long slow process, but with each week that passes I always see a marked improvement.
I can now train Chest and shoulders without pain which is great. Its still very light at the moment, and Im using 15kg dumbbells for my chest pressing and doing steep incline. low incline, and flat presses. I have stopped bench press altogether now as I have read many an article about the damage it can cause your shoulder joints due to the forced/rigid movement. Same thing with flies, again because of the damage they can cause, especially when the ROM is extended too far.
Other modifcations to my training in order to maintain the health of my shoulders are as follows:
*No BN pressing or BN pulldowns. For some people (obviously me and most others on this thread) these movements can be absolute killers as they force the rotator cuff out of position and give the shoulder incorrect tracking in the glenhumeral joint, causing impingment. The BN pulldown and press are especially bad for the AC joint and cause the AC ligamants to become stretched and therefore give you a greater chance of AC joint erosion (distal clavicle osteolysis).
*No Upright rows. This is a dangerous movment for the shoulder joint and shoulder be excluded my nearly all trainers. Again, it can cause impingment and tendonitis in the joint.
*Any extremes of ROM should be avoided. Stretching the shoulder joint too far can make the ligaments and tendons loose and cause problems.
*For me personally dips are off the menu, as they cause pain at my AC joint, and I mainly attribute doing lots of dips with heavy weights attached as the root of my problems. It shoulder be noted however that most trainers can do them with no problems, it all depends on your physiology and structure. If it hurts or clicks stop.
*I regularly train my rotator cuff muscles with internal and external rotations with rubber tubing and light dumbbells. I also perform lateral raises whilst lying in my side on a bench, this exercise engages the rotator cuff muscles to a high degree (mainly the supraspinatus) and aids in strengthening and supporting the shoulder joint.
*Stretching is done after the workout and pre-WO I always make sure I warm up with light cardio and light weights before progressing to the main sets.
*humility and focus are my main tools at this time. Immaculate form with easy weights.
I can now train back, triceps, bicpes, forearms at pretty much 90%, coming short of failure and taking no risks, but any pain with these movements are gone. Just a general weakness from months of non training. My muscle is returning very quickly even though my weights being used are REALLY light. Muscle memory is a wonderful thing. Your body wants to get back to where it was, so keep faith and keep driving on carefully and you will all get back to your best. Its just now we must train twice as smart.
BigJay.. With regards to supplements my main tools for joints are a Glucosamine MSM, Condroitin stack for connective tissure regeneration. Couple this with EFA's in the form of Linseed oil for me. Before my surgery I also took a couple of Anit-inflam tablets after a workout to stop any pain and swelling. I also iced my shoulder regularly.... I still do this now and often alternate it with a heat pack. It helps increase healing blood flow to the area. IMO ice ice ice baby... Its been great for me.
Hope this helps you guys. Any questions you have I am more than happy to help.
Good luck fellas
Sam