Torn labrum. Advice on healing while gaining.
I’ve slightly torn my right labrum. It’s not bad, just some clicking and discomfort if I irritate it too much. I could still push max weight, but I’m trying to be smarter. My left was in a similar position a couple years back, and I pushed through until it gave out. I’m planning to drop the weight and focus on volume for awhile, and possibly avoid overhead presses for a bit. Maybe hit the side lateral raises to try and keep the shoulders strong.
I’ve dug through all the archives, and read up on the various magic cures. I’m hoping someone out there can give some advice on what exercises to directly avoid, and their success/ healing time stories. The last one took about a year to heal. I ignored the signs and let ego make the situation worse.
Any supplementation minus gh ( I’m just not that interested at this time) would be greatly appreciated.
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Been through a variety of similar injuries in both shoulders.
Mobility (as echoed by everyone else), but I am a firm believer in BPC-157 and TB-500.
Have run them for a post-surgery hernia reapair as well as a torn labrum in my left shoulder, dislocation in my right (2 separate instances).
Both times the physio commented that I "bounced back remarkably fast!."
I chalked it up to fish oils, healthy eating, and band work when pressed for my secrets.
But, I am convinced that BPC-157 and TB-500 played key roles.
That, and staying away from shit that caused any sort of pain.
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/sh...
This may help . Not sure how extensive yours is . reading about torn labrum it mentions clicking this helped me with my clicky shoulders.
It’s almost mild right now. There’s some ache, and the clicking is annoying. I sleep on that arm primarily, so I’m trying to break that habit too. hopefully I can build around it without causing more damage.
Did this seem to alleviate the clicking and aches for you?
Yes. But mine was caused by a inbalance. Too much internal rotation. This exercise deals with that by giving external rotation. When the forward posture of the shoulders is corrected then the tendons go where they supposed to be and no clicking. I couldn't pour a picture of tea let alone do side lateral raises or over head press. Use a light rubber band one you can hit 50 plus reps with. It's not strength it's for posture. I got it from Jeff cavalier. Atheanx.com. good luck shoulder pain sux
One word homie..
SWIMMING SWIMMING SWIMMING... I had the same issue and the Doc told me to try water therapy (swimming) before surgery. Well it worked and surgery was NOT needed and the 12 weeks of swimming 3-4 times a week healed my labrum issues. Just my opinion based on my experience for you to think about.
Definitely appreciate it. I have a little one I need to put in classes. It would be a nice group activity on top of the benefits.
Is that specifically freestyle and backstroke? Any butterfly?
I did breath stroke bc of the circular motion it takes to perform it.
Fr sent
Both my rotator cuffs have slight tears. Stay away from anything that causes impingement, and work on mobility & flexibility of rotator cuff...
Exercises that cause impingement = bench press (flat + incline), overhead presses, lateral raises, lat pulldowns behind neck...
Mobility exercises include = clubbell movements, xiaopeng forward/backward rotations, internal/external rotator cuff rotations, wall extensions, around the world (plate/ball rotates around head), shoulder flexion & extension with broomstick, door chest stretch, lat stretch, hanging scapular shrugs...
Supplements = Bone broth or collagen protein, Fish oil, lysin + proline + vitC + green tea catechins = strong collagen enhancing response...
Topical = magnesium lotion, arnica lotion, peppermint essential oil
Peptides = I've used BPC157 with great success...TB500 is also good...
Alternatives = lacrosse ball chest release & scapular release, acupuncture, massage, scraping...
Deep sleep is paramount = supps that assist are CBD oil, melatonin, GABA, Passionflower Extract, 5HTP...
Good luck, shoulder issues are not fun
I appreciate the advice. I was definitely considering tb500. It seemed it was a big rave a couple years ago, then seemed to have fallen off. I wasn’t sure if it was all it was touted to be. I’ll definitely give the list a try.
Cartilage is pretty amazing stuff until it comes to healing.
There’s something going on with the development of my right shoulder anyway. There’s a dimple in the back where no tissue ever grew over the bone. Just skin. And I’ve been able to pop it in and out of socket from a young age. It doesn’t stay out, and immediately returns, but I can move the joint. It hasn’t been problematic until now though. I’m hoping to be smarter this time around and keep lifting without causing greater injury.
I hit side laterals high reps maybe 5 sets of 20-30 reps and rear felt raises in the same manner anywhere from 2-3 times a week. Haven’t shoulder pressed in years due to injury and my delts look better now than they did when I was overhead pressing. Food for thought.
Good luck!
Were you cycling gear years ago? If not, it’s not a fair comparison. I’ve never seen a natty get swole delts from lateral raises. Pressing and rowing does that. Not saying you don’t gotta do what you gotta do because of your injury, don't get me wrong
My two favorite exercises of all time getting dissed in this thread, the bench and the PRESS. Yes, I’m white knighting those bad boys
I probably started this protocol about 23 years old, didn’t start cycling till two years later. You’ve got a point though, nothing builds boulder shoulders like dat dere celltech. But this guy is on eroids so he’s probably juicing.
Yessir. It’ll work on gear, no doubt. My motto for myself is “train like I’m natty.” Programs for natties are designed to give the best possible results with no drugs, so there’s no logical reason to think adding drugs to the mix won’t amplify the results manifold. Plus those programs keep me from progressing too quickly, as collagen sysnthesis can’t keep up with muscle protein synthesis while on gear, and I don’t want to be one of those guys who needs HGH before I turn 40 just to avoid connective tissue problems. That’s why I’m lifetime injury free, knock on wood.
Kinda went into a mini rant there, but I don’t like the attitude of “I’m on gear now; I need to train longer and harder! More weight! More volume!” Why? Are you trying to put your orthopedic surgeon’s kids through college? It’s a noble cause, but wouldn’t you rather be doing this when you’re 60 without having to avoid exercises you enjoy or wrapping up like a mummy just to be able to lift comfortably?
An even better question would be: why were you dicking around when you were natty? Train smarter, not harder. Let the food do the work.
(“You” doesn’t mean you. Just ranting and raving again, don’t mind me.)
That’s a good philosophy to have. Eventually the abuse we put our bodies through catches up with us. Occupational abuse has definitely been harder on me than any training program. An ounce of prevention is well worth the efforts.
Surprised.
You of all people seem like you’d like to optimize training given your current hormonal environments. However I can respect your desire to maintain overall health/connective tissue health. Not enough guys pay attention to that. Since I started cycling I rarely increase weight, just up the reps
The presence of the hormones already optimizes whatever I do for muscle growth. It’s scalar; the more I use, the more I gain. Even with diminishing returns accounted for, that’s always the case. Doses become more important than training volume at some point. But I have no desire to megadose; I plan on sticking around for a while. The way I train—currently running 5/3/1 Boring But Big—is optimization. If it weren’t optimal, why the hell would I do it? I’m not interested in wasting time. It took me a long while to realize that all the crazy volume and squeezing and super high reps to absurd levels of metabolic fatigue aren’t doing much but sucking up my time. Maybe it’s better if I’m running 2 grams + of gear, but I wouldn’t know. I get better results training like an athlete, not just arbitrarily picking different days for different muscle groups and throwing everything including the kitchen sink at it.
If you think I’m not training hard because I mostly stick with basic barbell exercises in the 3-5 rep range and keep the assistance to a healthy minimum, think again! I love lifting heavy and I love being pain free. I love hitting PRs. I love feeling strong and confident. Maybe one day that’ll translate into the platform and I can be a champion or even a record holder of some sort. That would be cool. Cheers
Appreciate it man. I’m honestly more worried about the flat barbell work. I know it’s really not the best chest exercise out there, but it’s one of my favorite staples.
Ever have any luck with collagen supplementation or anything? I really only take fish oil and a multivitamin regularly, and liver support on cycle. Other than that, I probably need to cut some of the inflammatories out of my diet, and cut back on the caffeine.
I’ve been off cycle so long I hate to be dealing with it now. I planned to start running this weekend.
See how inclines feel, for me they’re easier but everyone is different. Plus you can’t have too much upper pec
I really hope you’re not referring to the almighty bench press. Nothing compares to it for chest hypertrophy imo, both the barbell and dumbbell variety. Except maybe dips. All the flies and cable crossovers in the world can’t replace pressing.
I should clarify that. I can’t eliminate the flat barbell from my workouts. It’s in my opinion, the best chest exercise, but it’s not the best on your shoulders. Dumbbells take some strain off them, and we have some serious muscle on the boards that never touch a barbell bench. It’s something I need in my routine though. I’m just going to have to cut some heavy sets out of my program until it heals up on me.
The flies and cables and all that are for after the big work is put in. We see a lot of guys wasting time on the isolation exercises before ever building a strong base.
Dumbbells with a neutral grip or close grip bench might be good choices to minimize discomfort. When I say close grip bench, I don’t mean the bodybuilding movement where you grip the bar on the smooth and do some press/extension hybrid to hit the triceps. I’m talking the way equipped powerlifters do, shoulder width grip or just outside, elbows tucked, touching below the sternum.