I have recently got a shoulder injury from moving heavy furniture on my own about 7/8 weeks ago. Before this happened I was an active gym member on a mission to build my upper body strength as well as continuing with my 5 times a week fitness classes and swimming. Since the injury my gym usage has ground to a halt to my dismay and i am currently undergoing physio (session 2 is this week) i went back to the gym for the first time this Tuesday and it was a huge relief to be back in the place i love. I took part in my usual gym aerobic class minus the weights :( and although it was hard not using the weights i know my body will not allow me to do it even if i want to. My physiotherapist has given me some resistant bands and a few exercise examples that i should do to help repair my torn/damaged ligament muscle but i have only done them a few times. Im wondering if it's worth doing these exercises he's given me to build up my strength or wheather i should use normal weights starting from as little as 2kg to build up my strength again? What do u advise please?
Resistance bands are an ideal tool in the rehabilitation of shoulder and other injuries. These are essentially large elastic bands which allow you to safely work in a controlled way through the entire range of shoulder movements both concentrically (shortening of muscles as they contract) and eccentrically (lengthening of the muscles as they contract). They come in different thicknesses giving increasing grades of resistance which is helpful when working up through the different stages of rehabilitation.
The problem with free weights is that they don't give you enough control of the movements, which is essential in the early stages of retraining. Lack of control of a movement can put unnecessary strain on the healing soft tissues within the shoulder, risking further damage. Once you have gained some strength and better coordination of movements progressing up the various grades of resistance bands, then you can start with light weights. Go very easy at first and only start with free weights when your physiotherapist feels you are ready.
Answered by Dr A Wright.
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