Yeah, so that cartoon pretty much describes me over the past year or so. As many of you know, I am currently rehabbing my left shoulder after I tore the labrum from being stupid while playing adult co-ed softball (It’s a Bankart tear for you fancy people). Diving for a base looks way easier and more graceful on TV when the pros do it. A few months prior to my shoulder injury I had just finished getting better from my Achilles injury, which I also sustained from playing softball. Hmm, perhaps I need to retire from the game…
I haven’t been able to visit a physical therapist due to a change with my health insurance, so I have been doing it on my own. Luckily many friends who are trainers and physical therapists have given me some great exercises to do in the meantime. Since I haven’t been able to visit a PT I have been a bit nervous if I’m doing enough or doing too much. I have learned a lot from my Achilles injury and have been listening to my body more, and as such, I have been seeing progress, albeit slowly. Hey, progress is progress, right?
I’ve noticed that my shoulder has been getting much much stronger over the past month and was getting concerned about my range of motion (ROM), or lack thereof. I could tell that the swelling has diminished and my shoulder didn’t feel as tight, but I could still barely raise my arm over my head or to the side. Well, this week I had a breakthrough and it felt AWESOME. I think it was because of my patience and Monday’s WOD.
Monday’s WOD was:
5 Pull-ups (I did one-armed jumping pull-ups since I obviously can’t do real ones.)
I’ve been doing a lot of rowing recently and I feel it has definitely been the leading factor in my shoulder’s improvement. It’s helped loosen up the joint without straining my shoulder since all of the movement is within my “good and pain-free zone.” I was able to go all out with the rowing and it didn’t hurt at all. Well, I did row with one arm for about 50m because when I sat down for a set I pulled the handle funny and it gave me a sharp pain, but after I let it rest I was good to go.
I had Tall Guy take pictures of my ROM since I wanted to start tracking my progress. Looking in the mirror is way different than looking at a picture. I was a little bummed when I saw the pictures. I thought my ROM was better, but alas it was not. Stupid deceptive mirror, or perhaps my vision. I tried not to get upset as shoulder injuries take a long time to heal because it is such an intricate and delicate joint.
Come Tuesday, I felt something different. My shoulder felt normal. I was like, what is this?! I noticed during our mobility exercises that my arm was moving around with ease and that I was making bigger arm circles than usual. I immediately had Tall Guy take pictures to mark the occasion. So stoked at the results! Since I was feeling pretty awesome I did a mini-WOD and decided to take it easy.
My mini-WOD for Tuesday was:
4 medicine ball cleans with a 10lb ball (I had only used a 6 lb ball prior)
8 “bench” presses with 2 lb dumbbells
12 box jumps on a 20″ tire
The difference from Monday’s ROM to Tuesday’s is wonderful. Check out the differences below…
(Tl;dr – had a breakthrough with my shoulder ROM this week due to patience and lots of rowing.)
Monday – feeling awkward Tuesday – super stoked
Slightly different arm position, but you are still able to see a slight difference. The ground is also slightly lower than inside. There was a class going on inside, so we had to take the pictures outside.
This is the most frustrating position for me. I used to be able to reach my left hand all the way up to the middle of my scapulas. Now, I can barely fasten my bra.