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Re: Separated Shoulder Rehab.

Posted By: Roger Hendrix
Date: Monday, 27 March 2006, at 11:18 a.m.

In Response To: Separated Shoulder Rehab. (Jason Burnell)

I had a similar right shoulder injury at the IPF Masters Worlds last October. On my 3rd squat attempt (716 lbs), I locked out and waited for the rack command when the bar did a roll backwards a bit and then straight to the ground. I had a fingers-around grip and dipped my right shoulder quickly to allow the bar to release. In that split second, my right wrist bent way back and my shouler popped. I then went on to do the BP and DL events, though my shoulder and wrist hurt like crazy.

After returning home I had a doc look at hit and got a cortizone injection and went on a daily anti-inflammatory, oral med called Diclofenac. I took a couple of weeks off and then began doing light RC windmills, etc., and very light benches.

I also started doing lap swimming a few times per week, doing the breast stroke to get a full range of motion for the shoulder. After a couple of more weeks I began benching light, doing sets at 135 lbs, working up to 185 lbs over a few weeks. By early February I was up to raw sets at 275 lbs but could go no higher without discomfort. I did find that by wearing a loose bench shirt I could do reps a bit higher, 315, without pain.

At 4 weeks out from the 3/25 meet I wore a medium tight bench shirt and went to 405 for singles, the th enext week in a tight shirt I worked up to singles at 425 in my meet shirt.

I still take to meds twice per day and though I did a 3rd attempt Saturday at 475 (easily), I have no residual pain or soreness, making me count my blessings daily. I look forward to Killeen in May and the 530 attempt I hoped to get at Worlds before the injury.

By the way, I still do the windmills with 5 lbr's and RC exercises before all bench workouts.

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