Is Weak, Stiff, and Achy Normal? - Week 13 Shoulder Surgery Recovery.

Рет қаралды 14,184

Күн бұрын

This is a series of videos chronicling my journey with rotator cuff surgery and recovery. These videos were created to provide viewers an idea of what to expect from the night before surgery through full recovery. Updated videos are published regularly.
RangeMaster Shoulder Therapy: go.myrangemaster.com/rock/
Surgeon's Advice for Phase 3 Week 12: • Week 12 Rotator Cuff S...
Pain vs. Discomfort Week 11: • Week 11 Rotator Cuff S...
Simple Concepts for Less Discomfort Week 10: • Week 10 Rotator Cuff S...
Big Changes Week 9: • Week 9 Rotator Cuff Su...
Three Tips for Easier Recovery Week 8: • Week 8 Rotator Cuff Su...
The Night Before Rotator Cuff Surgery: • The Night Before Rotat...
My Rotator Cuff Surgery Explained: • Rotator Cuff Surgery E...
How to Prepare for Rotator Cuff Surgery: • How to Prepare for Sho...
What to Expect After Rotator Cuff Surgery: • What to Expect After R...
How to Put On and Take Off a Shirt After Rotator Cuff Surgery: • How to Put On and Take...
0:00 Intro
0:20 What Happened?
1:47 This Is Totally Normal
2:06 It's Easy to Stop Moving
2:37 How Do I Keep Moving?
3:03 Here's How I Do It
3:54 Getting Better ROM Behind My Back
5:24 Functional Movements
6:17 A Game Changer
6:47 Strengthening Protocols
8:36 Home PT Tools - Rangemaster
8:52 See The Benefits For Yourself

Пікірлер: 92

@bradmallett8698 9 ай бұрын

Another great video. Just what I needed today. Thank you 🙏

@livelongerlivestronger 9 ай бұрын

You are most welcome. Best wishes for you today! 🙏

@dk.fresh66 Жыл бұрын

Just found your channel … almost to the end of week 5 post op … incredible how paralyzed my right arm feel!!! Looking forward to moving forward … get me out of this sling!!!!

@livelongerlivestronger Жыл бұрын

@66dklock66 I'm sorry to hear your arm is that stiff. I felt the same way when I was in my sling. The best thing for me was when my wife and Physical Therapist would do the passive range of motion. My arm and shoulder typically felt much better for a while after. We did passive range of motion 2-3 times a day. Around week 6-8 most people typically get out of their sling. Once you get out of your sling, you get to start moving a little more with assisted range of motion, then weeks later to active range of motion. It's definitely a process and long recovery, but it WILL get better. Keep the faith!

@kdssap01 2 жыл бұрын

Thank you very much for sharing your progress and ups and downs

@livelongerlivestronger 2 жыл бұрын

@Klaus-Dieter Spatz you are most welcome.

@VioletteFarrell 3 ай бұрын

Mini sections extremely helpful. Thank you!

@livelongerlivestronger 2 ай бұрын

You're so welcome!

@dinobaca4329 Жыл бұрын

Thank you my friend for your detailed videos. Very good information. I will be going into surgery for a suprispinatis repair. I am gathering up all the information I can for my recovery and you have the best informative videos out there!!

@livelongerlivestronger Жыл бұрын

I’m sorry to hear you require shoulder surgery, but am glad to hear the videos are helpful. Thank you for the kind words. Best wishes on your upcoming surgery and recovery!

@reneeb5935 2 жыл бұрын

I would like to comment that it is June 25, 2022 and I am in week 12 and about to hit week 13 and still to this day I’ll ice my shoulder when I feel achiness or discomfort. This helps way ahead of taking something such as Advil. I did not get the stiffness that he talked about and I fully believe this is because I ice my shoulder often which then invokes blood flow.

@AndNowYourMommaKnows Жыл бұрын

I really gotta add some mini sessions. Thank you for these videos. I'm glad they keep popping up for me.

@livelongerlivestronger Жыл бұрын

They were super helpful for me. Here is a link to the entire playlist for shoulder surgery videos. Hope it’s helpful: kzfaq.info/sun/PLQSf5JL3jJjSHFX3dxy1_j9Hxyv-jKAoo

@AndNowYourMommaKnows Жыл бұрын

@@livelongerlivestronger thank you once again!

@MrSeaneboy 2 жыл бұрын

Thanks. Im just past 3 weeks. Still in a sling, still grinding it out. Cant wait to be 13 weeks post. Find it cheers me up knowing Ill get there.

@livelongerlivestronger 2 жыл бұрын

@MrSeaneboy it's a long recovery, but you WILL get there before you know it. I look back now and the time has gone by quickly. It gets a lot more interesting after you can take off your sling.

@user-nc7mb7od1o Жыл бұрын

This video is incredibly helpful. I’m at 14 weeks and still have mobility issues. It’s a very slow process. I had really bad scar tissue to break through at 9-10 week time frame. It was excruciating! Love your plan of mini-sessions. I am now realizing how long this process will be.😢

@livelongerlivestronger Жыл бұрын

Thank you for your feedback! I’m glad the video is helpful. There are 30 other videos on the channel, which may be helpful at different stages of your recovery. Yes, tendon healing is a LONG process. Those mini-sessions make it easier to stay mobile, which really help with PT and recovery in general. Best of wishes with your recovery!

@farhataziz3320 2 жыл бұрын

Today I’m 7 week of my rotator cuff surgery (Supraspinatus tendon full thickness tear) I’m very thankful to you. Your videos are very helpful.

@livelongerlivestronger 2 жыл бұрын

@Farhat Aziz I too had a full thickness tear of my supraspinatus, a bicep tenodesis, and other procedures. It sounds like you are in the same situation. You are most welcome. I really appreciate your feedback! I hope you are doing well!!

@carlcarter7742 10 ай бұрын

Currently I am at 13 weeks post-op from torn subscapular and supraspinatus as well as labrum and my right shoulder. Your videos have been very helpful informative on what to expect I appreciate the detail and thoroughness thank you very much

@livelongerlivestronger 10 ай бұрын

Hey Carl! You are most welcome. Thank you for letting me know the videos have helped you. I'm glad your recovery is going well. A big change is coming for you soon.

@joycemorolo30 3 ай бұрын

Yes, the videos are very helpful. More especially, my funds for attending physio were exhausted. I'm really grateful to technology 😊

@livelongerlivestronger 22 күн бұрын

I’m so glad to hear these videos have helped you. I live on KZfaq when I want to learn something. Lots of great content out there if you find the right channel.

@Horsel335 Жыл бұрын

Thanks for this video. I keep having to remind myself how slow the process can feel. You go through phases of being scared you have redamaged but from others videos I can see now this is normal

@livelongerlivestronger Жыл бұрын

Yes, the process is VERY slow. Up to 1-2 years for full tendon healing. About 6 months for normal usage. I had many instances where I thought I had done something to damage my repair. Fortunately, that was not the case for me. That feeling is very normal.

@Horsel335 Жыл бұрын

Yes it is going to be a lot more work than I had anticipated after surgery

@livelongerlivestronger Жыл бұрын

@@Horsel335 but the good news is you WILL get there. Stay positive, follow your healthcare teams direction, and you will be there in-time. You got this!

@jeffgosney4344 Жыл бұрын

I am 6 months post 2nd surgery RCR and Biceps repair. At 3rd month post surgery I was able to get out of immobilizer sling. And started PT 2x week, and daily at home unless excessive pain. I feel stronger on some days, then more discomfort after doing too much the previous day. My surgeon told me I will be back to close to normal in 2 years.

@livelongerlivestronger Жыл бұрын

Thanks for sharing, Joe! We all heal and recover at different rates. Some are faster, some are slower. What matters is that with hard work and staying positive, we will all get there. Best wishes on your recovery.

@jeffreykilmer5709 11 ай бұрын

TWO YEARS?????? You're saying I won't be able to lift and carry my equipment (80 pounds) up a flight of stairs in 6 months? Only 20 days in so far.

@livelongerlivestronger 11 ай бұрын

@@jeffreykilmer5709 no, I didn’t say that. Look up the process of tendon healing, and research it. Tendon healing takes a long time. Rates are different depending on the person, the procedures, health conditions, etc. It does take a long time for anyone though. For me, it was a year until I could start returning to normal weights in my workouts. I likely could have done it prior to that, but I decided not to. I wanted to make sure my repair would last. So I took it slow.

@michelleemig5566 6 ай бұрын

Just came across this video and it was very helpful. I'm 15 weeks out from rotator cuff and bicep tendon repair. I'm still having pain, but watching this video makes me feel like this is a normal thing. I swear some days I have a lot of pain and then my mind goes to uh oh I hope I didn't re tear anything. Again thanks for posting.

@livelongerlivestronger 6 ай бұрын

Thank you! I'm glad the information helped. Everything will gradually get better. It just takes time...a lot of it.

@user-tk5nq8fo3p 6 ай бұрын

I am at 8 weeks after shoulder replacement finding physio really hard ,just can’t rise my arm much after listening to you and how you do it with rests in between may help me,my surgeon said I was slow at recovery so feel bit deflated at mo🙁

@livelongerlivestronger 6 ай бұрын

Check out my Week 8 video to look at what I was doing then. kzfaq.info/get/bejne/pdODd5pqr73bl5s.html. MY week 8 was very different than my week 13. Listen to the part about a roller coaster ride. This is a LONG process with lots of ups and downs. You got this!

@rutvij1982 11 ай бұрын

Thanks so much for these videos. I have undergone subacromial decompression and bursectomy 6 weeks ago. I had a question around mini sessions. Were you doing mini sessions every day? Pt/stretching my physio has recommended every alternate days. I have upper arm pain on and off and internal and external shoulder movements (esp internal rotation) are still painful. Thanks

@livelongerlivestronger 11 ай бұрын

Hi Rutvij! You are most welcome. I'm glad you liked the videos. I'm sorry to hear you required surgery. Yes, I did mini sessions every single day. They REALLY helped me. The Mini Sessions change as you progress. For example, when I was authorized by my healthcare team to do assisted active range of motion for physical therapy, my mini sessions consisted of ONLY passive range of motion. I did assisted active range of motion every other day, but did mini sessions with passive range of motion every single day. Mini sessions are meant to help maintain and increase your mobility, which makes normal PT easier. They also made me feel better. Whatever phase of physical therapy you are in usually means you are only doing that every other day, such as light bands and weights. When you are doing light bands and weights you want to do those ONLY every other day or three times a week. Again, the mini-sessions are there to help your mobility and movement. Hope that explains it better.

@willshunting 7 ай бұрын

I am very reluctant to revert to anti-inflamatories and have found post workout ice-packs a great way of intercepting the need for such pills

@livelongerlivestronger 6 ай бұрын

Most surgeons don't want their patients to use anti-inflammatories within a week after surgery. Ice packs, the ice machine, and Tylenol worked for me. I did use Advil several weeks into recovery once it was cleared by my surgeon and I was having a rough day.

@AndNowYourMommaKnows Жыл бұрын

I can't wait to do curls.

@jeffreykilmer5709 11 ай бұрын

Have you started doing curls yet? How did your surgery go?

@AndNowYourMommaKnows 11 ай бұрын

@@jeffreykilmer5709 My surgery went well and I was just cleared to workout but not left heavy so I'm just doing 5 pounds but multi reps. Check out my videos I have been Vlogging the whole thing.

@kathysavage2548 5 ай бұрын

I am at week 11 and still struggling with breaking up scar tissue around ac joint. I tell you, the sling phase was nothing compared to this AROM phase!

@livelongerlivestronger 5 ай бұрын

Totally agree! It’s a tough, long, recovery. Stick with the therapy, it makes a huge difference!

@YktvTommy 2 ай бұрын

I’m at the 4 months part been literally doing everything at my physical therapist by still don’t have the strength to left my arm up external and internal rotation i’m getting worried if I have frozen shoulder

@livelongerlivestronger 2 ай бұрын

Mine took longer as well. Watch my week 16 video that may give you some encouragement. That’s when the big changes started happening for me. Even if it takes you a few weeks more or less than me, I’m betting if you stick with therapy, you will see big improvements then as well. Stay positive! You got this!

@simonshurety3870 10 ай бұрын

I'm at week 12 and it's taking me a lot longer than you. I had a scare in week 8 where my shoulder became so painful I briefly used my sling for relief. I've never stopped moving but I'm now reluctant to push as much. Your videos are very helpful and encouraging, thanks!

@livelongerlivestronger 10 ай бұрын

Hey Simon! We all have so many different variables, we'll all heal and recover and different rates. What's important is the consistency with therapy and positivity. It sounds like you are already getting there. I had some scares too, but as long as it's not persistent for weeks, you're good. Do continue pushing, just listen to your body. It will tell you when to push and when to get more rest. I'm glad the videos have been helpful. You got this!

@simonshurety3870 10 ай бұрын

@@livelongerlivestronger I'm going to see my surgeon on Monday so I'm going to take it easy until then as I'm feeling more pain than usual. I'll do some mini-sessions in the mean time to try and stop from stiffening up too much.

@livelongerlivestronger 10 ай бұрын

@@simonshurety3870 good call on taking it easy and continuing with mini sessions, just as long as they aren't causing you more pain. From what you've described, you likely just over did it a bit and need a break. That's exactly what happened to me on multiple occasions. Keep listening to your body, it will serve you well. Love your approach!

@simonshurety3870 10 ай бұрын

@@livelongerlivestronger Feeling a bit better today and I had my consultation with my surgeon who was happy enough though my shoulder external rotation and whatever lifting my hand up behind my back is called is stiffer than my surgeon would have preferred it to be at this stage (3 months post-op). I had a complete tear of the supraspinatus a 20% tear on the subscapularis tendon along with significant wear and tear/arthritis of the glenoid labrum and acromioclavicular joint. Therefore both a Rotator Cuff Repair and Biceps Tenodesis were performed. I'll also need to repeat the same surgery on my right shoulder once the left shoulder has healed.

@livelongerlivestronger 10 ай бұрын

@@simonshurety3870 its great to hear you are feeling better now and that you had a good visit with your surgeon. I had the same issue with mobility you did. Go to 3:05 of this Week 13 video and check out the mobility movements. Those will all help, but the biggest change for me is shown at the 3:55 mark of the video, where I spent time on the floor internally rotating and getting that arm mobilized behind the back. Those helped me a ton. Hopefully they help you as well.

@EVILDEAD-rr9do 2 жыл бұрын

Thanks for the video. I'm in week 6 and I had a partial tear of my supraspinatus. I got some aches, weakness, and stiffness. It's gonna be a long road to recover I'm guessing.

@livelongerlivestronger 2 жыл бұрын

@EVILDEAD1983@@ yes, unfortunately it is a long road to recovery. I'm Week 18 now and finally making some progress. Still, I have a ways to go. Hang in there, follow your healthcare team's protocols, and stay positive! It takes time, but you WILL get there!

@EVILDEAD-rr9do Жыл бұрын

@@livelongerlivestronger It's been over a year and I'm finally back to normal. Hope you're doing good.

@livelongerlivestronger Жыл бұрын

@@EVILDEAD-rr9do I'm doing really well, thank you. It's a long journey, but I'm happy you are finally back to normal.

@livelongerlivestronger Жыл бұрын

@@EVILDEAD-rr9do WooHoo! That's so great to hear! Back to normal, without the pain I'm guessing. Thank you for sharing.

@cliffright1142 Жыл бұрын

I’ve really enjoyed the information and it has given me confidence that I’m progressing normally however, you haven’t mentioned discomfort at night during sleep time. Care to elaborate?

@livelongerlivestronger Жыл бұрын

Hey Cliff! I talked about sleep in the first 2-3 week videos. In summary, I slept great in a recliner the first night. The second night, I was so uncomfortable in the recliner, I worked until I found a good position to sleep in my bed, using two big pillows, one in front and one behind me. I subsequently found another position on my back. The key was strategic placement of my arm and pillows. After that, I slept much better. Now don't get me wrong, sleep quality while recovering from shoulder surgery is NOT good. It's hard, but I also started sleeping in small segments, short little naps as I could tolerate. The great news was about Week 17-18, I was finally able to sleep far more comfortably. I hope that helps. I'm glad you are enjoying the information!

@cliffright1142 Жыл бұрын

@@livelongerlivestronger It was helpful and thanks. Finding the “sweet spot” whether sleeping or just relaxing seems to be the key. Thanks again! It’s been very helpful.

@livelongerlivestronger Жыл бұрын

@@cliffright1142 completely agree. Finding the sweet spot is key. Super glad to have helped. Thank you for the feedback!

@danemyburgh Ай бұрын

How are you now? Did you get any scapular winging/scapulothoracic dyskinesis? My surgeon told me this is whats causing weak scapula and the shrug movement when doing bicep curls. 17 weeks post op from bicep tenodesis and distal clavicle resection. Still lots of pain from impingement. Apparently I need to strengthen my scapula muscles.

@livelongerlivestronger 22 күн бұрын

I started out unintentionally guarding by shrugging my shoulder toward my ear. I also use a computer and type a lot behind a desk, so my shoulders were rounded a bit. I re-learned how to pack my shoulders by pushing my shoulders down and squeezing my scapulae together. It feels like putting my shoulder blades in my back pocket. This posture was enormous for recovery and staying healthy after. You can find that in a section of my week 8 video.

@betharnold7375 5 ай бұрын

On my 16 weeks after the rorstor cuff surgery still hurt as i also have bicep tear which they didnt repair so that still hurts andi have that and my shoulder hurt after the physical 1hour therapy

@livelongerlivestronger 5 ай бұрын

I’m sorry to hear you are in pain at 16 weeks. Check out this video. It may help you determine if what you’re feeling is normal or you need ti talk to your surgeon again. Week 11 Rotator Cuff Surgery Recovery - Pain vs. Discomfort kzfaq.info/get/bejne/qdR0qdyJsqnHpIk.html

@jeffreykilmer5709 11 ай бұрын

You answer so I'll keep asking questions! Can I start to do ab and glute work? We are 20 days post surgery and I'm not only bored stiff but am putting on weight. MY job is blue collar and never had to do those exercises as the belly got enough activity while working but now I can't work for at least 6 months ..... I'm 61 years-old so metabolism stinks and I'm eating a lot probably due to the excessive boredom. I've watched all of your videos about 4 times so far!

@livelongerlivestronger 11 ай бұрын

What worked for me through the first 3 months were hollow holds, squats, cardio like a concept two erg bike. It sounds like you’ve seen the videos. Check out the week 11.5 video again I go over a lot of different options for movements, depending on current health and conditioning status. After three months, you should get more leeway from your healthcare team. A good source of information for me was my physical therapist specific to what he thought was safe for me to do and what wasn’t at each stage of my recovery. Here’s the link to that video which will help you create your own work out. Make sure you check with your healthcare team first! kzfaq.info/get/bejne/at6ne7qe1tGzeas.htmlsi=zcwZ8YBuMAPqwsmW

@jeffreykilmer5709 11 ай бұрын

@@livelongerlivestronger THANK YOU! You are so nice taking the time to answer ....you're a really good person and i'm glad to have stumbled upon your videos.

@livelongerlivestronger 11 ай бұрын

@@jeffreykilmer5709 Thank you and you’re most welcome. I’m glad the videos have been helpful!

@joycemorolo30 3 ай бұрын

I feel much better exercising 😊

@livelongerlivestronger 2 ай бұрын

Totally agree! I felt so much better being active as well.

@GodanHatamoto 6 ай бұрын

How many tendon in the should did you have repaired in the shoulder? Also did you have your bicep repaired

@livelongerlivestronger 6 ай бұрын

3 + labrum + biceps tendonesis

@GodanHatamoto 5 ай бұрын

I am at 16 weeks today, 3 plus bicep; COMPARISON: OSSEOUS ACROMIAL OUTLET: Type 2 acromion is present, with mild lateral downsloping. Mild acromioclavicular arthrosis is present, with mild undersurface spurring. ROTATOR CUFF: Moderate supraspinatus tendinosis is present. Superimposed large full-thickness tear involves the distal aspect of the tendon, approximately 2 cm in width with 2.5 cm maximum gap, seen far anteriorly. A few far posterior fibers of the tendon remain intact. There is moderate infraspinatus tendinosis. The infraspinatus tendon is intact. Teres minor tendon is intact. Rupture of the subscapularis tendon is present, with associated 2 cm gap. There is mild subscapularis muscle atrophy. Mild supraspinatus muscle atrophy is evident (occupation ratio 0.70, Goutallier grade 1). BICEPS TENDON, LABRUM AND CAPSULAR STRUCTURES: Labral tear is not detected. Moderate bicipital tendinosis is evident. The intracapsular portion of the tendon is attenuated and appears to be partially torn. OSSEOUS STRUCTURES: No fractures or destructive bone lesions are seen. Marrow signal is unremarkable. High-grade chondral lesion involving the humeral head or glenoid is not seen.@@livelongerlivestronger

@livelongerlivestronger 22 күн бұрын

Hope your recovery is going well

@GodanHatamoto 21 күн бұрын

@@livelongerlivestronger Thank you. Actually now after 8 months much better, stronger possible another 2-3 will hopefully not feel anymore discomfort. Dr Robert Fullick is an amazing surgeon.

@livelongerlivestronger 21 күн бұрын

@@GodanHatamoto That's great to hear! I intentionally took 12 months before I really started pushing anything again since the process of tendon healing can take 12-24 months. You've done all the hard stuff. There is no need to rush back into it.

@sadie4me2 11 ай бұрын

I am 11 weeks postop and there’s no way I have accomplished anything close to what you have. Right now I am in pain.

@livelongerlivestronger 11 ай бұрын

I'm sorry to hear you are in pain. That isn't uncommon, but the good news is it should get better. Don't compare yourself to anyone. We are all so different as are our procedures, surgeons, prior health conditions, recoveries, etc. You will heal at your own pace, but you will get better with time. My best wishes for a great outcome with your recovery.

@sadie4me2 11 ай бұрын

@@livelongerlivestronger thank you