{"id":989,"date":"2017-01-05T18:04:31","date_gmt":"2017-01-05T05:04:31","guid":{"rendered":"http:\/\/www.freefitnessguru.com\/blog\/?p=989"},"modified":"2017-01-05T18:13:13","modified_gmt":"2017-01-05T05:13:13","slug":"rotator-cuff-update-2","status":"publish","type":"post","link":"http:\/\/www.freefitnessguru.com\/blog\/bodybuilding-2\/rotator-cuff-update-2.php","title":{"rendered":"Rotator cuff update"},"content":{"rendered":"
Tweet<\/a><\/div>\n

Four months since rotator cuff injury occured.<\/p>\n

Two months back I wrote that I expected to be pain & inflammation free by now.<\/p>\n

When I first got injured I thought the whole thing would be gone by now.<\/p>\n

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%.<\/p>\n

I can now gently stretch on a pullup bar some what restrained without pain. Certainly I can not free hang yet.<\/p>\n

I would place that as two months away.<\/p>\n

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.<\/p>\n

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.<\/p>\n

Obviously shoulder rehab is daily in some form.<\/p>\n

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.<\/p>\n

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.<\/p>\n

My training will be rehab, bodybuilding & cardio focused.<\/p>\n

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.<\/p>\n

How will I split my training? <\/p>\n

Well maybe variations of the following<\/p>\n

Grip day
\nShoulder day
\nUpper Arm day
\nLeg day
\nChest day
\nBack day<\/p>\n

Cardio & rehab on most days<\/p>\n

I also need to get back into a proper stretching \/ yoga routine<\/p>\n

As many sauna’s as I can fit in<\/p>\n","protected":false},"excerpt":{"rendered":"

Tweet 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 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[630],"class_list":["post-989","post","type-post","status-publish","format-standard","hentry","category-bodybuilding-2","tag-rotator-cuff-injury"],"_links":{"self":[{"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/posts\/989","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/comments?post=989"}],"version-history":[{"count":5,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/posts\/989\/revisions"}],"predecessor-version":[{"id":994,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/posts\/989\/revisions\/994"}],"wp:attachment":[{"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/media?parent=989"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/categories?post=989"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/tags?post=989"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}