Q: I’m recovering from a shoulder injury but want to stay active with my exercise routine.
How can I protect my shoulder while continuing to move?
A: This is a question we hear regularly in the clinic from patients who are dealing with a shoulder injury, but do not want to be inactive for the duration of their recovery. While adjustments to your normal exercise routine may be necessary, you can still remain active by cross-training and improving your overall health and mobility.
With good communication with your doctor, you can create a safe and customized workout plan to work around your injury.
Here are our some of our professional tips:
1. Respect Your Body’s Healing Process
Healing times and limitations vary depending on the injury type and severity—from rotator cuff strains to arthritis flare-ups. It’s important to consult with an orthopedic specialist to ensure you are following the right protocol for your specific injury. Respecting your body’s healing process is the key to healing. Trying to do too much, too soon, can not only slow healing, but can cause further injury.
2. Focus on Lower Body and Core Strength
While following your orthopedic doctor’s instructions and limiting your shoulder activity, you can focus on improving strength in your legs and core. Your balance starts from the ground up, so improving your lower body strength will help protect your shoulders in the long run. Exercises like body-weight squats, step-ups, and gentle core routines are great options that engage the major muscles in your lower extremities.
3. Keep Your Mobility (Gently)
Maintaining mobility in your back and shoulder blades can help you avoid stiffness while recovering from your shoulder injury. Guided protocols from either your orthopedic specialist and your physical therapist will help ensure you are engaging in exercises that will not cause any further damage.
4. Adjust Your Exercise Routine
It’s important to avoid overhead movements and heavy lifting until your orthopedic specialist gives you the green light. Instead consider working on low-impact cardio options like stationary cycling, stair master, elliptical, walking, or water-based exercise. Light resistance bands can often be added early on, but with professional guidance.
5. Ease Back Into Activity Gradually
When your shoulder is ready and you have been cleared by your doctor, it is best to return to activity slowly. PROGRESSION is the key! Start with smaller, controlled movements and gradually build up to pre-injury performance. No matter your favorite sport or hobby (golf, tennis, pickleball, yoga, etc.), progressing carefully will reduce your risk of re-injury.
6. Listen Closely to Your Body
Pain is an important signal. If you are experiencing sharp pain, swelling, or lingering soreness it may be time to check in with your doctor or an orthopedic specialist. The shoulder will give you feedback when it doesn’t like what you are doing.
Final Word
Staying active while your shoulder heals isn’t just possible – it can improve your overall health so that you come back to your pre-injury activities stronger. It is important to listen to your body and follow the instructions of your orthopedic specialist to ensure that you heal appropriately and get back to doing what you love quicker.
Have more questions about shoulder recovery? Contact Dr. Brett Robin at Austin Orthopedic Institute—we’re here to help you stay active and healthy at every age.
Austin Orthopedic Institute • Board-certified orthopedic surgeon specializing in sports medicine, joint reconstruction, and orthopedic trauma, with over 15 years of surgical expertise. AustinOI.com • 512-856-1000