Four months since rotator cuff injury occured.

Two months back I wrote that I expected to be pain & inflammation free by now.

When I first got injured I thought the whole thing would be gone by now.

Well I am pain & inflammation free so long as I dont aggravate it. My ROM is 90% where as for 3 months it was 50%.

I can now gently stretch on a pullup bar some what restrained without pain. Certainly I can not free hang yet.

I would place that as two months away.

I can do restrained pressups and kettlebell rows. I can even rack the 16kg kettlebell on the injured side but only a few reps & wont be doing any ballistic stuff for weeks if not months.

I did put all of my gear up for auction & it didnt sell so I will keep it all for time being. I am only training shoulders once per week from now on for strength or muscle mass.

Obviously shoulder rehab is daily in some form.

I have found a new physio that does Active Release Therapy so I will start seeing the new one. Old physio was good but not specialized for the next phase.

I will join the closest gym. 3 minutes from my door & train there daily. No need to train shoulders at the gym as I have all of the gear at home.

My training will be rehab, bodybuilding & cardio focused.

Hopefully in May or June I will be healed up. I still intend to get a platlete shot too. Possibly into both shoulders if ultrasound reveals damage in the right too. Certainly the left will be getting an injection.

How will I split my training?

Well maybe variations of the following

Grip day
Shoulder day
Upper Arm day
Leg day
Chest day
Back day

Cardio & rehab on most days

I also need to get back into a proper stretching / yoga routine

As many sauna’s as I can fit in