Thread: Training after an injury

Hi Folks, I am kinda new on this forum (altho not to BKK - been here for 8+ years), so hello to everyone.

Ok, thats the handshaking done, now to my question:

Has anyone here any experience of working out after an injury? I had a fairly serious m/cycle accident a few years back and I still have problems with my right shoulder. I'd like to get fit again, but it only takes a small amount of exercise to get my shoulder flaring up with pain. Any tips greatly appreciated.

hi an welcome.

while I don't have much advice to offer you re: training after an image there are a number of posters here that can help you....

chitown, milkman are two examples that come to mind....

have a search and join in...

I just didn't see yr fitness thread until I'd already posted this.

Apologies.

Originally Posted by Milkman

If this is not a troll - which I think it is,

why??

seemed like a perfectly reasonable op.

Take time off, alternate with ice packs and soaking in hot water.

I had a shoulder injury this year and to took time to heal.

I have found this out after all these yeas. Strict form and not jerking weights around will keep you from injury. If you are careful and do the exercise properly without using crazy amounts of weights, you will be fine.

Go to the doc if you are in Thailand. it is cheap and he may give you some anti-inflammatory pills for the injury.

Originally Posted by zedhex

I'd like to get fit again, but it only takes a small amount of exercise to get my shoulder flaring up with pain. Any tips greatly appreciated.

Just slowly work at it. Injuries take time to heal. Give it 3 months and if no different see a doctor.

Time is not what I need - the injury (and the subsequent surgery) was over 8 years ago - every doc I talk to around here tries to give me inti-inflammatories. Unfortunately, anti-inflams cause my stomach to bleed, so they are out. Strangely, large weights aren't such a problem - the issue seems to be reps. If I keep to 5 - 6 reps or less, then its ok.

Perhaps I just need a good masseur?

I don't have any old major injuries, but I'm constantly getting new shoulder, arm or back pains after exercising with weights. Once I get a pain, I just stop for one week, then start back with the same programs at very light weights. Work myself back up. The week break probably does me good, as it lets the muscle repair itself and possibly grow.

You might should also look at getting some supplements for joints or muscle repairs, ie glutamine, BCAAs, etc.

In a nutshell in your case, you need to consult with a doctor specializing in sports injuries, and use his programs.

What anti-inflamatories(NSAIs) have you taken?

Zedhex. Like you I too had a real serious motorcycle accident about 3 years ago.
Too many broken bones to list. Worst one that has left permanent damage was to one shoulder where the joint is now no longer round.
I use a tems machine regularly and that sure eases the pain for a while.
I always remember my doctor in the UK telling me that pain is a friend, not an enemy.
I have to admit that as a result I exercise very little now but whenever it hurts I always think that at least I survived.
Try the tems machine if they are available here.

paul:
What is a tems machine?

good2bhappy:

I have taken just about every NSAID you can think of. The easiest on the stomach is Celebrex, but even they can cause pain. Diclofenac etc. cause pain and bleeding immediately.

Originally Posted by zedhex

Strangely, large weights aren't such a problem - the issue seems to be reps. If I keep to 5 - 6 reps or less, then its ok.

Then just lift heavy with with 5 to 6 reps. Arnold trained with 6 to 8 reps per set.

Have you tried using machines instead of free weights?

Also acupuncture has helped me in the past.

Ibupfofen has been taken by people with gastric ulcers and in trials has not increased the incidence of bleeding
For sports injuries we used to recommend 1800 mg per day. ie 600 mg x 3

Originally Posted by good2bhappy

Ibupfofen has been taken by people with gastric ulcers and in trials has not increased the incidence of bleeding
For sports injuries we used to recommend 1800 mg per day. ie 600 mg x 3

thx for the tip, but I've already tried it. pretty much the same effect as diclofenac. Lots of stomach pain.

Originally Posted by good2bhappy

Ibupfofen has been taken by people with gastric ulcers and in trials has not increased the incidence of bleeding
For sports injuries we used to recommend 1800 mg per day. ie 600 mg x 3

I have been told that much is real hard on your liver. I used to take about 2400 a day when I was training real hard. Hope it has not hurt my liver.

no evidence as far as I know of liver toxicity.

tex a tems machine is a small electrical low voltage ( I think) machine which has pads you place around the effected area.
It can be used to either interrupt the nervous system hence taking the pain away for a while or as a means to stimulate the muscle surrounding the injury.
I use mine as a pain blocker.
I bought it in the Uk where it was not too expensive. I would imagine that any thai doctor is aware of these. I will see if I can find the paperwork that came with it, For me it works

Acetominophen and liver toxicity (and alcohol) (from 2003 USFDA article):

"...when more acetaminophen is ingested than is recommended on the label, more of the harmful metabolite is produced than the body can easily eliminate. This harmful metabolite can seriously damage the liver."

"Some individuals appear to be more susceptible to acetaminophen-induced liver toxicity than others. People who use alcohol regularly may be at increased risk for toxicity, particularly if they use more than the recommended dose."

Use Caution with Pain Relievers

I remember when this news came out. Has anything changed? Most sources that popped up in a quick google search still seem to agree with the above, though the science behind it may be more theoretical than proven.

OP -

A solid program of physical therapy might improve your recovery, even now, or at least help you train your body to work around the injury.

Some time ago I suffered a fall, putting my shoulder out quite badly.
I was beginning to think that it was never going to heal and that I was stuck with it for life.
Then I was given a couple of goes with an Ultra Sound machine, and within a couple of weeks it was much better, and now I have full use of the shoulder without trouble.
I recommend that you try to locate a Physiotherapist with such a machine and give it a go.

Also, you may consider going to a good massage parlour and getting one of the genuine practitioners to try to help.
One I knew some time ago was in China Town in BKK, called Thanom Chai Aree, if I remember correctly.

Good luck.

Update: Got a new drug today. The doc says its a new anti-inflam called "Arcoxia". Just had the first this morning, and there no stomach pain, and the pain in the shoulder seems to be getting better. Let's see how this develops....

I had a severe left shoulder injury 3 years ago, snapped 2 tendons! that,s the worst kind, broken bones are easier to deal with, Clever Doc found them and reconnected, took 10 months before I was able to slightly use my arm again, all the muscles were wasted on my left side, Physio was OK for about 2 hours then back to square one, seemed to be no cure at all!
I bought a weight training machine to re-build the wasted muscles,trouble was the newly mended Tendons were taking the strain causing severe pain, Its a chicken and egg situation to rebuild the muscles you have got to exercise, you must persist with the pain (carefully) it will take some time but you will transcend the pain barrier and the muscles will grow, Now I have got 100% usage of my left side better than the Docs prognosis that I would only recover maybe 75%,

So when you say training you actually mean weight training?
If you are trying to build physique with a busted shoulder that continually hurts, sorry mate but your body is telling you........ouch!

Baby weights for tone & get a punching bag.
And then punch lightly to begin with.
Then get velcro wrist weights.
And then devote what time you gave to benchpressing etc to sit ups, burpies etc & work your abs.

If your shoulder is stuffed it's stuffed.
You don't need a doc to tell you.
You know it.

What sort of weights are you trying to lift?