Training after a shoulder injury, how do I safely get my shoulder mobility back?

To safely regain shoulder mobility after an injury, the following steps have been suggested on the Huberman Lab:

1. Sleep: Aim for at least 8 hours of sleep or immobility each night to facilitate tissue rehabilitation and glymphatics clearance, even if not all of that time is spent asleep 1.

2. Mobility and Gentle Exercise: Incorporate at least a ten-minute walk per day if possible, ensuring you do not exacerbate the injury. Gentle movement can aid healing 1.

3. Consider Peptides: BPC 157, a peptide, has been discussed for its potential to accelerate recovery from injuries by promoting angiogenesis, but it carries risks and lacks comprehensive human studies. Always consult a medical professional before considering such treatments 2.

4. Understand Shoulder Biomechanics: Training specific muscle groups, like those that externally rotate the shoulder, is important to normalize biomechanics for long-term health and aid in recovery 3.

   Injury Recovery Essentials

   Andrew Huberman

   Andrew Huberman and Kelly Starrett discuss the essential steps to take when recovering from an injury. They emphasize the importance of 8 hours of sleep or immobility, and at least a 10-minute walk per day. These steps aid in tissue rehabilitation and Glymphatics clearance.

   

   Huberman Lab

   Control Pain & Heal Faster with Your Brain | Huberman Lab Podcast #9

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5. Nutrition: Pay attention to your diet, ensuring you get enough protein (1 gram per pound of body weight) and consider increasing calorie intake by 10% during recovery to support increased basal metabolic rate due to injury 4.

6. Alternatives to Surgery: While some therapies like stem cell injections might seem promising, they may not address the underlying problem and have an opportunity cost. Always evaluate these alternatives critically 5.

7. Use Recovery Strategies: Utilize methods like compression garments and cold water immersion to alleviate acute soreness, but be mindful of the trade-offs between immediate relief and potential impacts on long-term adaptations 6.

Always consult your physician or a physical therapist before adopting any new protocols for injury recovery.