I got caught on a good root a little ways out from a 3 foot drop and went flying. After regaining compusure I got up and found I could only move my left arm at the elbow and wrist, shoulder was dead and ribs and back hurt like heck.
That evening I started getting some motion back so I decided to wait it out for a couple of days. Went to see the GP and I had full motion with assistance, he recommended a little more wait and see before going to an ortho. a week later I still needed assistance with full motion. Wait for ortho appt... Well, the xray revealed a slightly separateed shoulder but he was more concerned about my having no resistive strength. Wait for MRI appt.... wait for revisit to Ortho.... Dang!!! By that time (1 month later) I did have full movement without assistance, but my scapula also poked out a bit when I raised my arm. I started doing some light resistive band exercises a few days before the visit. The ortho said I have tendonosis (wear-over-time as opposed to tendonitis which is more impact damage) to continue with my exercise routine and see a chiro to help me get in alignment as everything was out of whack due to the injury and muscle weakness, also recommended deep tissue massage and using a massage roller to break up the fascia to help stay loose as I recover. I think the radiologist mistyped the report, regardless -treatment is basically the same.
Two months later I am using dumbells except for lat pulls and rows and am getting stronger everyday. I will likely ride a beginner trail soon (maybe this weekend) as I'm now able to road ride and hold the bike steady with only left arm while I reach for water with my right.
I recommend thera-band resistive bands for recovery. I had a right shoulder impingment this past summer and could only raise my arm up to Hitler salute level. I got a good PT who showed me all the right exercises to restrengthen my rotator muscles and she had me use thera-bands at home.
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Thread: Shoulder injury recovering