fractured shlder update

Hi, Jo!

You are healing up just fine, don't be worried! I have to think hard to remember the healing process when I broke my shoulder 7 years ago...

I broke the humerus in 2 places, had 3 pins for 4 weeks, then started physio. The accident was in July, I did physio 3 times a week until November, twice a week until January, then once a week, etc...

I really had to learn to relax and breathe through a lot of discomfort. I would drink a cup of chai tea before going as it helped to relax me!

My elbow didn't straighten out until well into physio. I actually think they reset the bone crooked, as my arm looks like it's on crooked - but I'm the only one who sees that!!

The muscle atrophy was really a surprise to me. But that has all come back and more. I have found that long term if I go more than a week without doing something pretty strenuous with my shoulders (weights, kickboxing, or arm balances in yoga), that my shoulder does start to feel achey and tight. As my PT said "use it or lose it".

Frozen shoulder was the toughest to get over. It was three months of not being able to move my arm closer to my ear before we finally went for the cortisone shot. I hope to never need another as they are so hard on your body, but it sure did the trick. It was almost instant!

The exercises are absolutley vital. Loads of exercises that move your shoulder through as much range of motion as possible without using those shoulder muscles to do it. Very important!

oh, and the weights: start so light you think there's no point....I had a 1 lb a 2 lb and a 3 lb that I used for quite a long time before progressing to 5 lb weights.

You'll be happy to know that will and time and practice have given me the strongest shoulders I've ever had. Just last week in kickboxing we did a set of exercises that were all arm and shoulder exercises, with 10 pushups between each....and we did sets of 15, then sets of 12 of the weight exercises. Everyone else in the class (and many of these girls are in great shape) used 5 lb weights, I used 8 lb weights....and I did all man pushups through the whole thing (all of the other girls resorted to girlie pushups at some point). You can get there, girl! Wherever you want, eventually! It does take a lot of time, so relax, be proud of each accomplishment, let yourself relax on the days that aren't full of improvement, and find ways of bringing yourself peace and joy. (that's the other thing that led me to photography)

Sorry for the long post! Just wanted you to know, I've been there, and recovered beyond my wildest dreams! So will you!

Namaste,
~T~

Oh, yes, and I only rode mountain bike back then. My first ride, I actually put shoulder pads on (hockey style), with my other armour and went to this little gravel pit bowl to try to get my courage up. I never really wore the shoulder pads again.....and the first crash I had that season was awesome! It felt great to get a crash overwith that didn't actually hurt! yahoo! Not that I'd ever want that on the road!

The slicks on mtb on road sounds like a great plan! Fabulous way to start! Enjoy!

Namaste,
~T~

Thanks for your post Namaste! I didn't have any surgery although it was close so I just firgured I would heal quicker. But that is ok. I do see a little progress from week to week. I go back to the orthopedic on Tuesday and have 3 pt appts.

As I have not lifted weights in many I am looking forward to beginning once I get the ok from the pt. Like you said, I plan to be better and stronger than before the fall.

I am so ready to move out the exercise bike and get my mts bike on the trainer until I get a better range of motion to ride it outside. Then my road bike will take the place on the trainer. Now that we are changeing seasons I may not ride my road bike on the road until next year but we will see what kind of winter we have. My birthday is in Dec. and I loved the idean someone else had on this board of riding a mile for every year of your birthday. I will be 50 on Dec 4th and if it is a mild day I really would love to ride whatever I can do on my mtn bike. My husband who works weekends is already planning to take th weekend off as my b-day is on a Sunday.

Thanks again for your sound advise and information. You and the others that have posted have been wonderful and I really put a smile on my face.

JoAnn

My thoughts are with you
(see my post in the Self Esteem thread)

The main things are:
1. Keep your mind and spirit positive and remember that the human body is at all times making its own physiological effort to return to optimal functioning and all systems go. I made a point of watching cycling on tv (esp the Tours) after both my mastectomy/chemo and in recovery from a tractor accident involving near-death-by-squashing
2.Do the physical therapy excercises with Great Intention. Shut your eyes if you think you are not progressing. (You don't feel so pathetic if you can't see)
3. Don't forget about the rest of your body. I had a massage every 2 weeks and went for long walks.
4. Take pain meds. Otherwise you really get demoralised

Go, Lady, go!

Quote:

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Originally Posted by margo49

3. Don't forget about the rest of your body. I had a massage every 2 weeks and went for long walks.

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All of your suggestions are great Margo...and I have some to add to #3.

Doing whatever exercise you can with the rest of your body does contribute to healing the injured part! I was doing 1 lb dumbell wrist curls while I still had my sling on! And I did a lower body gym workout only 1 week after the shoulder was operated on. During recovery I found I could do 2 things well: workout (very slowly) and read. Everything else was difficult, but got easier as time went on. When I used the gym, and when I progressed to doing upper body exercises with my good side, and when I went out dancing, I would just cinch that sling as tight as possible to prevent any extra and painful movement....and went for it.

Your goal of riding your age on your birthday will be so amazing! I can't wait to hear all about it! Oh, and don't forget, if you're not quite there in imperial, yet, you can always do it in metric!

How long has your husband been working weekends? My DH just began a gruelling weekend shift of 32 hours worked in 47....and paid for 40. It leaves his weekdays and nights completely free for working on the house and paying attention to me, but the weekends are all about work and sleep for him, and all about quiet time for me. This is only weekend #2, we haven't figured out our rhythm on it yet. Any tips?

Namaste,
~T~