Shoulder health is extremely important for any athlete, even if their sport doesn’t require them to throw a fastball or shoot a jump shot. Healthy joint motion in the shoulder ensures we have proper running form and ideal body mechanics for our sport, which is why a shoulder injury can be a big setback in your athletic career. Physical therapy and surgery can help you physically recover, but you can’t just jump back into athletics after a significant time away from sport due to injury. In today’s blog, we share some tips for returning to sports after shoulder surgery or a significant shoulder injury.
Getting Back To Sports After Shoulder Surgery
You need to be deliberate about how you return to athletics after shoulder surgery, because if you go about the process incorrectly, you could end up suffering a significant setback or need another operation. So how can you ensure your shoulder is strong and ready to handle the rigors of sport? Here are some tips for returning to athletics after shoulder surgery:
- Do Your PT Exercises – Your body will work to heal the shoulder following an operation, but the passage of time alone is not enough to get your shoulder back to its pre-injury level of strength. You need to put in work to continue to help develop strength and stability in the shoulder after an operation, and the best way to do that is with physical therapy. You’ll have in-person sessions and at-home exercises you’ll be asked to perform. Show up to every session and really work during your PT sessions to help your shoulder become the strongest version of itself.
- Gradually Increase Workload – Don’t just jump back into athletics and expect to be at the same level of endurance as you were before the injury. Don’t try to run six miles or throw 65 pitches right out of the gate. Be slow and deliberate as you gradually increase the stress on your artificially strengthened shoulder. If pain or discomfort starts to develop, back off and talk with your physical therapist.
- Stretch – Stretching is important before any type of exercise or athletics, but it’s extremely important for those recovering from a shoulder surgery. Your shoulder will likely be stiff as a result of limited movement during your recovery period, so as you start to ask it to take on more stress, you need to help it prepare for this workload by stretching and helping muscles shift from a resting to an active state.
- Ice Afterwards – Whether it is an intense physical therapy session or a gradual progression towards full return to sport, make sure you are icing the shoulder area after it has been physically stressed. Ice will help to keep inflammation and swelling at bay, which will help to prevent delays to the healing process.
- Listen To Your Body – As you progress through your rehab, always make sure you are listening to the signs your body is giving off. If something is painful, or even if it just doesn’t “feel right,” stop with the activity and consult with your surgeon or PT team. Playing through pain greatly increases your risk of another injury, which can set you back months or more in your rehab. Be mindful of what your body is telling you as you increase your workload.
- Mind Your Mental Health And Expectations – You also need to be mindful of your mental well-being after a surgery and throughout your rehabilitation. It can be easy to be frustrated by your lack of progress if you had mismatched expectations, so really understand your timetable for return and what you can do to ensure you keep hitting the right milestones during recovery. Also, take time to focus on your mental health and your stress levels, because managing these will make your recovery easier.
If you’re working to return to sport after a shoulder surgery, or you want to talk to a specialist about your shoulder pain, reach out to Dr. Holloway’s office today.
