Post: #1

Hi,

I'm not looking for medical advice; just want to state that up front.

Last week, I had a pretty good wipe out on my mountain bike. I was railing a bermed corner and the front end tucked in. I went over the bars, sort of diagonally and landed shoulder first. The result was a stage 3 AC separation. I go see the orthopaedic surgeon on Friday so I should know more after that.

I have a sling right now but I don't need to use it. My shoulder doesn't really hurt at all provided that I keep my elbow tucked in close to my body. I can move my arm from the elbow joint down no problem and with no pain.

What the hell can I do now to keep fit? I'm at a complete loss. I can't bike ride for another month. I probably won't be able to lift for a while besides maybe leg press and some shit like that. I can't really run because the bouncing motion hurts my shoulder. I'm not really into a stationary bike if I can avoid it at all.

Any suggestions would be great!

Post: #2

best to take it easy for now. ice the shoulder consistently and wear the sling for at least 2 weeks. take your anti-inflammatory drugs (assuming you already saw an MD).

as for staying in shape, just make sure your diet is in check so you don't put on extra body fat. your surgeon will probably advise you to some sort of physical therapist who will put you on a rehabilitation program. sorry to break it to ya, but you probably won't gain a full range of motion for at least 2-3 months.

Post: #3

Thanks.

That's sort of what I thought. I've been taking the anti inflammatory drugs and wearing the sling whenever I'm not at my computer desk. I see the specialist on Friday and I'm sure I'll be off to rehab with a physio. I don't want to go the surgical route.

I'm hoping that I can get back in the gym soon and at least start working lower body. I'm a bit worried how long it's going to take until I can squat and deadlift again.

Post: #4

Had a shoulder separation a few years ago. Take heart, it took awhile and rehab is important, but I never notice it now. I think the rehab actually made me a better lifter; I never paid attention to engaging my lats on pressing exercises before.

The things that come back first aren't necessarily what you expect. Although you'd think deadlifting would be last, as I recall deadlifting didn't bother it, and the last thing to come back was horizontal pressing, i.e. bench and pushups.

Post: #5

Thanks Ryre,

That's good to know. What did you do for chest exercises before you could bench comfortably?