"my shoulder is still screwed for life"
Your young and a lot of science will improve over the next 10 years. The people on this site will try to help you forever as far as I can tell. A positive attitude is known to help people get better, even in a clinical setting if my memory serves me well. For all any of us know someone may read this post in a few months that may just happen to know an Orthopedist who has made major advances in shoulder repair and be able to bring yours back to better than new.
I'm reading a book called "Change Your Brain Change Your Body" by Dr. Daniel Amen M.D., 2010 and having a good mental outlook can do some amazing things. So far there is not much about your specific issue but there does seem to be a growing awareness in many diverse groups (body building, paleo, medical research, molecular biology, etc.) that mind power is often our biggest challenge (I know it is for me).
With all the Genetic, Metabolic, Proteomic, Meta-Genomic (,etc) disciplines making advances that are rapidly becoming accepted science it is easy to miss another called Epigenetics. As it turns out what we think and how we feel apparently has a direct effect on which of our genes are expressed or inhibited (we adapt to our environment without changing the DNA Sequences).
The implications are that if you are willing to commit whatever it takes for as long as it takes and have a positive outlook biological repair processes driven by your genetic code will much more likely kick in stronger and faster than if you have gotten depressed or given up hope.
When you get older, your body starts going to hell and the first to go in men is the knees.
Well, my right knee hurts, bad, whenever I forget to baby it. But I'm going to keep trying to get it back into shape as long as I'm drawing breath. God willing that thing is going to get better, and if it does not it won't be for any lack of me trying.
Iv'e heard plenty of negative crap from people who should know better and I kick it to the curb and keep on going because positive medical outcomes can and do happen often without Doctors really believing they will, much less knowing why. Paleo-Omnivore? my Doctor would say, until my last checkup. After running some tests and getting numbers back (a lipid panel) he was surprised enough that he had to call me and say he had never seen anything clinically like it in his 35 years of practice.
There is a lot of information out there about what was (and is) effective for any given individual and one of those sources is this site.
What I'm doing for my knee is trying all the supplements and nutrition that support knee joints including dropping as much fat as I can to get the pressure off. I'm up on the Teta's, Dukin and a lot of the research (as many here are) and I'm amazed at what I come
across every week. I've got the free weights and resistance band. I've done the HIT thing
but I really cringe at the thought of you doing it unless you are ultra careful and conservative.
So, If your REALLY CAREFUL, I'd like you to try a do a few light "Flys" horizontal, down and a few up with the resistance band (I know, that overhead fly contraption at the gym does not do up if I remember right). Fly's let you work into the classic body builder
pose and hopefully there is a mirror nearby where you can see yourself getting "Pumped-up".
Man, that is a great image to get and keep in your head, you and the iron, she never
lies. Please take your time, low resistance (or weight) low slow reps, patiently and
with conviction incrementally increase a little each month.
Trainers make me nervous when it comes to injuries because they tend to push hard, usually a good thing but for me and you, could be catastrophic if we are not ready for that kind of intensity.
Give your shoulder WHATEVER time it needs for recovery before exercising again. I'm assuming you also take all the supplements and nutrition needed for joint repair plus
Protien and BCAA shakes before and after. OH-BABY that hot shower/bath/sauna feels
sooo good after and seems to help recovery.
My best workout for the knee is the pool. I've worked up to an hour in there, swimming
laps, big loops, figure eights, clockwise and counter clock wise, stretching before
and after in the water using every stroke known to man plus the dog paddle and just
treading water. To make it interesting I try to work on my pirate accent.
Eventually It might make sense to do aerobics that have a lot of arm movement (people
do it to music but I forget what its called). I'd also try some wrist weights if
movement is no problem in enough directions. My Resistance band is 12ft so I can
stand on the ends, grab it with my hand and raise it (with tension) above my head.
I've also learned to push it above my head, then directly over the shoulder and then
to away form the shoulder about six inches.
Don't forget you can do the "Flys" with the resistance band, hopefully in front of
a good mirror and watch your progress as time goes by and get a real good visualization
of what you and your shoulder will look like in the future.
PALEO BALLERINA ??? Strange but maybe true in an Evolved Hybrid kind of way.
"Callanetics is an orthopedic exercise program developed by Callan Pinkney, author
of 'Callanetics Countdown.' The exercises modify traditional ballet conditioning
to create a gentle, yet effective program that can be performed at any age"[CAL]
I checked out a few utube clips and it appears to be the real deal w.r.t. an
"Orthopedic Exercise Program" targeting specific body parts, low impact, lots
and lots of reps, difficult static positions for long intervals, etc.
[CAL] Ref: livestrong.com/article/346133-free-callanetics-instructions
In Competition with "Callanetics" is Yoga which has a lot more resources
and been around much longer. I was able to put together about 12 exercises
that will (hopefully) help my knee out. I also like how the discipline
focuses on listening and discerning what body pain means (is it being
challenged or is an injury about to occur). Breathing is also useful but
I lean toward a navy seal's military fitness site for his 2:1 method for
oxidative metabolism. To much material and to many URLs to post here.
This kind of sucks but its what I do. There is no margin of error here. I
have a prescription pain killer for the knee, grind up a couple of tabs in
a mortar with pestle, mix in a little water based moisturizer and apply it
on the joint and let soak in for 10-15 minutes. It makes a long walk
tolerable but stay focused and baby the joint. Uptake is not all that
good (compared to an injection) but it takes the edge off.
According to Dr. Walt Lowe at drloweshoulder.com/en/cms/?251
"A Bankart Lesion is one of the more common forms of instability in the shoulder.
This injury is damage to the anterior labrum of the shoulder. This is due to the
stresses placed on the front of the shoulder due to overhead activities. The
lesions can also be in the back or posterior part of the shoulder."
There is a picture of a baseball pitcher with his arm cocked all the way back
(I never could figure how a human could do that) ready to accerlerate forward
toward the plate.
"Injuries to the posterior labrum are known as either posterior labral or Reverse
Bankart lesions. The picture to the left is a depiction of a Bankart Lesion. If you thought of the labrum as a clock face, these injuries would occur from
about 2 o’clock to 5 o’clock."
There is a detailed MRI and patient injected with contrast to highlight the soft
"The injury shown on the picture to the left is at around 4 o’clock on a right
shoulder." Apparently the patient feels like the shoulder wants to come "Out of
The URL below (10 of 10) apparently came from a * Professional Baseball Trainer. *
This is a cross post from questions/24493/paleo-hit-exercise-with-a-shoulder-injury
"Give this a try": surfbodyfitness.com/category/injury-prevention
WARNING: "use very light (1-2 lbs) weights to start" !
10 out of 10 rating by me. Recommended therapy for Shoulders and Elbows. Can be
executed without weights or in a pool. More weight can be added for body building
and strength training.