(This is the continuation of Part 1)
In the previous article, I discussed my situation as a shoulder rehab patient. I wanted to continue using my set of weight plates but didn't want the dumbbell bars that will be awkward to use. So I fabricated my own physical therapy dumbbell bar using light materials.
Physical Therapy Dumbbell Bar - DIY
It's my third time to undergo shoulder rehabilitation and this time, it's my left, post arthroscopic shoulder surgery. The first time was for left frozen shoulder and the second time was for anterior bicipetal tendinitis on the right shoulder. In all these 3 physical therapy sessions for the shoulder, I've used various physical therapy equipment like Therabands, physical therapy dumbbells and the finger/shoulder ladder. After being discharged by the rehab doctor, it is usually recommended that I continue the therapy exercises at home.
Sleep Better After Shoulder Arthroscopy Surgery
Getting back home after the shoulder arthroscopic surgery wasn't too easy. Fortunately, my brother-in-law was there to drive us home. There was no way that we could have commuted by bus in the state I was in. Though relieved, I was still a bit nauseous and a bit groggy from the surgery.An arthroscopic shoulder surgery is performed for many reasons. These can include SLAP (Superior Labral Tear from Anterior to Posterior) tear or lesion, partial or full thickness tear of the rotator cuff and others. Rotator cuff tears are among the most common conditions affecting the shoulder.
Plain MRI of the Left Shoulder
After 18 physical therapy sessions at the rehab center and more done at home, I felt my left shoulder was becoming stronger. However, the dull nagging pain just wouldn't go away. Every few days, I'd occasionally perform some of the shoulder mobility and strength tests I know like the Hawkins test, Neer test, Yergason test, Drop Arm test, Crossover test, Yocum test, Empty Can test and a few others.
Home Treatment for my Left Shoulder Rehab
The yearend of 2010 and yearstart of 2011 hasn't been too great for me. The left shoulder has acted up again. I'm not sure how the rotator cuff got reinjured but I'm guessing it was the repeated performance of the pullover exercise. Doing it the first few times didn't bother the rotator cuff, but the once-a-week exercise aggravated the soreness and the pain just progressed slowly.
Exercise for Anterior Right Shoulder
My last entry on my home therapy was way back in November 2008. I've not had any significant pain or soreness thus far except for some discomfort.
I always noticed the discomfort while at church when standing and holding my arm as shown below. I would apply some tension and pressure to see where the exact pain is. The discomfort is on the front of my right shoulder.
I always noticed the discomfort while at church when standing and holding my arm as shown below. I would apply some tension and pressure to see where the exact pain is. The discomfort is on the front of my right shoulder.
Shoulder Home Physical Therapy
In a recent entry, I specifically mentioned CORRECT exercises that helped rehabilitate my right shoulder.
For a couple of months, I’ve only done dumbbell weight exercises and the occasional internal and external rotation as shown in this entry. The dumbbell weight exercises are shown here.
Another is the modified dumbbell front raise. It’s essentially the shoulder front raise but with the arm bent at roughly 135 degrees (angle inside elbow).
These are the exercises that were suggested by the Physical Therapist for my right shoulder. Somehow the pain in my front right shoulder persisted.
For a couple of months, I’ve only done dumbbell weight exercises and the occasional internal and external rotation as shown in this entry. The dumbbell weight exercises are shown here.
Another is the modified dumbbell front raise. It’s essentially the shoulder front raise but with the arm bent at roughly 135 degrees (angle inside elbow).
These are the exercises that were suggested by the Physical Therapist for my right shoulder. Somehow the pain in my front right shoulder persisted.
Shoulder Injury Improving VERY Slowly
Goodness. I thought it’ll never improve. The last therapy session I had (the “graduation” session) was last July. It’s been 3 months and it’s only NOW that I’m feeling a better sense of relief! It’s really taking a long long time. I was becoming hopeless that I thought of getting an MRI to the point of talking to Eduard (officemate) for details.
As it turns out, he too went to Dr. Betty Mancao for consultation and therapy. And he said to give it MORE time because his shoulder took like 5 to 6 months to completely heal. Whoa!
This past few days was like a milestone coz I’ve definely felt a better range of motion when putting my right arm overhead. In fact my right arm can bend overhead backwards enough to scratch my back. Of course it helps if I warm it up a little bit.
Now, I'm able to stretch my back and arms at the office. Stretching was still painful last week. Also, I can now sleep much much better at home.
As it turns out, he too went to Dr. Betty Mancao for consultation and therapy. And he said to give it MORE time because his shoulder took like 5 to 6 months to completely heal. Whoa!
This past few days was like a milestone coz I’ve definely felt a better range of motion when putting my right arm overhead. In fact my right arm can bend overhead backwards enough to scratch my back. Of course it helps if I warm it up a little bit.
Now, I'm able to stretch my back and arms at the office. Stretching was still painful last week. Also, I can now sleep much much better at home.
Completed the Right Shoulder Therapy
I’ve not been feeling well lately. It must have been the recent rains. But still I went for my followup consultation with Dr. Mancao today.
She concluded I won’t need anymore therapy sessions. This is after 12 sessions in 2 batches. I’m a bit ambivalent. I’m glad that the sessions are over but not too happy in that I don’t think it’s fully healed.
She did say that at my age I’d need to be careful of jerky unnatural movement of the right shoulder and arm. She’s kinda worried the tendinitis may come back if not too careful. Continuing the stretches and resistance exercises should strengthen it though.
She concluded I won’t need anymore therapy sessions. This is after 12 sessions in 2 batches. I’m a bit ambivalent. I’m glad that the sessions are over but not too happy in that I don’t think it’s fully healed.
She did say that at my age I’d need to be careful of jerky unnatural movement of the right shoulder and arm. She’s kinda worried the tendinitis may come back if not too careful. Continuing the stretches and resistance exercises should strengthen it though.
2nd Batch of Physical Therapy Sessions
Yesterday I got the doctor’s verdict that my right shoulder isn’t fully healed yet and so suggested another batch of 6 therapy sessions. I agreed, and why not?
Heck if I could make the most of my HMO card I would. My right shoulder just didn’t recover as well as my left shoulder did last year. The rehab doctor suspected torn fibers in the shoulder and suggested more strengthening exercises.
I proceeded to take my first session on the same day.
Heck if I could make the most of my HMO card I would. My right shoulder just didn’t recover as well as my left shoulder did last year. The rehab doctor suspected torn fibers in the shoulder and suggested more strengthening exercises.
I proceeded to take my first session on the same day.
Right Shoulder Therapy - 3rd Session
Last night I had my third therapy session and the passive stretches were applied. They were followed with the active relaxation stretches. And after that, resistance exercises:
Now that we're a bit settled in the renthouse while our house is being renovated, it's time to get back on regular exercise.
This morning I resumed my stepper exercises. It’s been quite a while and the feeling with the steps on my soles was strange.
It wasn’t painful or difficult. On the contrary, it was just a weird sensation like that of “riding” on a platform or surfboard (not that I’ve ridden one). And I really enjoyed the Stepper Mix Music CD (Version 2) that I created.
I’ve created remixes of hits of the 70’s, 80’s, 90’s, ABBA, Modern Talking, Michael J., Oldies, Latin, and more. Awesome! If you'd like to learn how to create these top-to-tail mixes that DJ's create, email me or leave a comment. It's easy.
And if you don’t have a clue on how the Balance Stepper is used, here’s a video of a similar unit (they look exactly the same, actually) in good old youtube:
I gotta admit that the music helps and a good sense of rhythm and body coordination makes the exercise so easy and enjoyable. What if you don't have good rhythm and body coordination? Well, you could always hit the gym, do weights and walk the treadmill. Or play golf. :)
- Front raise with 1 lb dumbbell
- Side raise (with shoulder transition)
- Internal rotation with a stretch band
Now that we're a bit settled in the renthouse while our house is being renovated, it's time to get back on regular exercise.
This morning I resumed my stepper exercises. It’s been quite a while and the feeling with the steps on my soles was strange.
It wasn’t painful or difficult. On the contrary, it was just a weird sensation like that of “riding” on a platform or surfboard (not that I’ve ridden one). And I really enjoyed the Stepper Mix Music CD (Version 2) that I created.
I’ve created remixes of hits of the 70’s, 80’s, 90’s, ABBA, Modern Talking, Michael J., Oldies, Latin, and more. Awesome! If you'd like to learn how to create these top-to-tail mixes that DJ's create, email me or leave a comment. It's easy.
And if you don’t have a clue on how the Balance Stepper is used, here’s a video of a similar unit (they look exactly the same, actually) in good old youtube:
I gotta admit that the music helps and a good sense of rhythm and body coordination makes the exercise so easy and enjoyable. What if you don't have good rhythm and body coordination? Well, you could always hit the gym, do weights and walk the treadmill. Or play golf. :)
Bilateral Breathing is Difficult!
After the resolve to learn bilateral breathing, well, I (again!) found how difficult it is to breath on my left. In my first post-therapy swim at the Filinvest pool today, I just drank pool water on some lengths.
In some attempts, my neck would seem to just crane out to breath. Breathing on the right is so much relaxed. But I'm not giving up so easily.
In some attempts, my neck would seem to just crane out to breath. Breathing on the right is so much relaxed. But I'm not giving up so easily.
On the Road to my Shoulder Recovery
With my physical therapy sessions over, I've resumed my road to recovery using stretch cords I bought several years ago.
It is so ironic that the reason I bought these stretch cords was to strengthen and increase the flexibility of my shoulders to make me a better swimmer, only to reuse them now to rehabilitate the weak and injured left shoulder.
The stretch cords will replace the therabands that I used for therapy. And I like these cords better. They have big handles that are comfortable.
They also allow you to focus and rely on the shoulder muscles contracting rather than on the hand's grip. I'm glad I bought them because I don't see them sold in sports stores anymore (at least not with the big handles).
It is so ironic that the reason I bought these stretch cords was to strengthen and increase the flexibility of my shoulders to make me a better swimmer, only to reuse them now to rehabilitate the weak and injured left shoulder.
The stretch cords will replace the therabands that I used for therapy. And I like these cords better. They have big handles that are comfortable.
They also allow you to focus and rely on the shoulder muscles contracting rather than on the hand's grip. I'm glad I bought them because I don't see them sold in sports stores anymore (at least not with the big handles).
Done with my Shoulder Physical Therapy
Well, it's over! The 6th was my last physical therapy session. Today was my followup consultation with Dr. Mancao. I showed her how my left shoulder improved.
She suggested that I do fly's much later though when I'm fully recovered. Cut out the volume too to prevent injuries. I suppose though that since their focus is rehab medicine, it's treatment and not prevention where their oriented.
She suggested that I do fly's much later though when I'm fully recovered. Cut out the volume too to prevent injuries. I suppose though that since their focus is rehab medicine, it's treatment and not prevention where their oriented.
5th and 6th Physical Therapy Session
It was my last shoulder therapy out of 6 sessions last night. I must say my shoulder feels better and stronger. I still need to meet Dr. Mancao though for my followup consultation. I just don't know when that'll be because she'll be away.
