Phase Two of Rehab from Prolotherapy

8 weeks out from the first prolo treatment. I can see why Doc wanted to space these treatments out 9 weeks apart.  I'm still feeling everything... settle.  I now really don't feel any of the pain that I felt after the treatment when I hold things, and I'm still not cracking my neck like I used to, so that seems to indicate progress is being made.  I've started working on strength and range of motion.  I think, for my shoulder muscles, using the Indian Clubs is pretty much ideal. It works on strengthening and stretching at the same time, plus it's pretty fun.  In addition to using Indian clubs (I use them as a warm up) I am now doing an upper body day and a lower body day, here's the program:

Upper Body (A)

DB Bench press (5 X 10)

Lat pulls (5 X 10)

DB Rows (3 X 12)

Tricep extentions (3 X 12)

Bicep Curls (3 X 12)

Shrugs (3 X 12)

Shoulder Raises (3 X 12)

Lower Body (B)

KB stiff leg deadlifts (5 X 10)

KB Box squats (light) (5 X 10)

DB Lunges (3 X 12)

Leg Curls (3 X 12)

Leg Extentions (3 X 12)

Note: one thing that is important to note is that I don't have any movement where I elevate my shoulder past 90 degrees. I'm still not ready for overhead movements like incline bench or overhead press.

The frequency of my workouts is Day 1 is conditioning (sprints), Day 2 is A, Day 3 is B, rest day, then repeat. It's three days on, one day off, like crossfit.

Leg day killed me, especially the lunges. On the second set my hammies cramped up so I just stopped.

I've noticed now when doing bench press I experience a clicking in the very front part of my shoulder. It isn't accompanied by any pain, but this might be important because Dr. Fullerton thought there might be something wrong with the front part of my shoulder. Who knows.

I'm still feeling all the normal pangs, but then all the pangs are not bothering me as much as they used to. I feel healthier. I feel like I'm better. I actually feel like I can get back to 100%, something I haven't experienced in over a decade.

Second most dangerous crossfit exercise

So earlier this month I talked about how the kipping motion (in both pull ups and toes to bar) is dangerous and can lead to a SLAP (or shoulder labrum) tear. Well, apparently there is another exercise that can lead to a shoulder injury is the sumo deadlift high pull, or SDHP. Basically, the SDHP is safe if you're not using your arms to lift the weight, but as soon as you get tired (and if you're trying to do this at 100% intensity then form will degrade rather quickly) you'll start to use your arms and it will cause an impingement and you'll hurt your supraspinatus. This is all explained beautifully here from Whole9. I highly recommend reading it. Makes me wonder about this years FGB and what I'll do.


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