[This is a bit long; feel free to jump down to my request at the bottom. Thanks.]
A couple of weeks ago, I suffered a posterior shoulder subluxation. [The only reason that I give it this "diagnosis" is that it happened once before, about 10 years ago, when I had super-duper insurance, and was looked after by a good ortho and PT.] This time, my insurance had just expired (adjunct university teaching), and my only recourse was reading up various medical journal articles and the general quandary that is "internet diagnosing and treatment recommendations". [And, that's still where I am.]
I rested it as much as I could for a week, then did mobility exercises for a day. My range of motion was good, and there was just a little pain, so I began doing the typical PT exercises with a resistance band: external & internal rotation; ab/aduction. And I've been doing these, because his explanation made sense, and it felt right when I tried it out:
Exercise for rotator cuff, rotator cuff injury, shoulder impingement syndrome - YouTube
Now, two weeks and one day later (and counting) it's coming along pretty well; there seems to be less and less pain, and the shoulder seems to be "slipping" less. At the same time, I feel rather clueless: working without a PT, I'm not sure how much to do; my tendency is to four sets of the exercises I mentioned above, twice a day (morning and afternoon), almost to exhaustion, which I expect is too much, so now I'm trying to limit myself.
So, I'm wondering if any of you folks have similar experience you can share with me. Of course, everyone's body is different, and heals at different rates, I understand, and won't take your testimony as advice. I'm especially looking for folks with posterior subluxations and rotator cuff injuries, and how they went about healing them.
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