Training after a shoulder injury, how do I safely get my shoulder mobility back?
Sources:
To safely regain shoulder mobility after an injury, the following steps have been suggested on the :
-
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.
-
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.
-
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.
-
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.
-
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.
-
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.
-
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.
RELATED QUESTIONS-
