New Member (advice on injury)

[anthony wynne]

Hi All,

I am a new member from today. I am a very keen cyclist but had a very bad crash months ago. I broke the top of my arm and dislocated my shoulder after hitting something on a road and falling heavily at 20mph. I had a plate and screws inserted into my arm and undergoing physio. I was just wondering what sort of rehab/traing i need to do as i tried to go for a ride on saturday and only managed 8 miles. My arm ached a bit and after one climb i was not well.

Thanks

Anthony

 

[fossyant]

Moved to health and fitness !!

Your best options are follow the advice of the physio. I've had my shoulder bashed up resulting in a decompression operation, and best thing is to ensure you keep it moving, follow the exercises, and try and ride your bike.

If you can't pull on the shoulder, then you may need to adjust your routes for a while till you can climb. As for recovery time, this can be a long time. It was over 18 months post surgery before my shoulder felt near on 100%.

 

[Ganymede]

Hi Anthony and welcome to CC. I have shoulder trouble - nothing so dramatic as yours - and it's true it's a right b. I have found that the after-ache often keeps me awake at night and have become an unashamed user of painkillers - not constantly but judiciously. I find Ibuprofen gel helps (the stronger version) and means you're not bombarding your stomach. Fossy is right that it will take a while and movement will help, even if it makes you uncomfortable. Physio is great but you must make sure you articulate the problems that you're having - and he or she should be able to advise you on not overdoing it. I have found that I get a lot of neck and shoulder tension and have been given stretches for that - gentle relaxed arm swinging to ease the shoulder out has also been a great way of keeping things moving.

Good luck with your rehabilitation!

 

[dhd.evans]

Separated my shoulder after a car decided to take me out nearly 2 years ago. My shoulder still crunches when i work it. In terms of rehab the phyio suggested a couple of exercises that have strengthened the area significantly allowing me full range of motion - exercise here (
View: http://www.youtube.com/watch?v=JqX0rHtw8XQ
) at 00:45 is useful. I lie on my side, hold a light weight in my hand and do that range of motion. Press-ups were the other biggy. Once my shoulder was back at operating capacity I started back doing some of them slowly.

It will take time. I only got back to full function about 6-8 months ago.

Co-codamol helps with the pain, initially, and i second Ganymede for the 'brufen gel. Marvellous stuff.

 

[Ern1e]

Thanks @dhd.evans if the OP did not find that useful I sure have ! and my only contribution to this tread would be I use the effervesent Co-codamol tablets (they take a bit of effort to get these of the G.P.) I find they work faster for me.