My shoulders are falling apart!

[nep]

Hi Surf Doc, et al -

Well, ol nep's shoulders seem to be weakening with age. They feel looser, I've had two shoulder separations in the water (on the same shoulder), after a heavy wipeout, there is some minor pain from time to time, clicking, popping, plus occasionally when I lift my left arm above my head, there is a slight loss of power. I used to be able to put it right up there; now there's this hesitation.

I was thinking of the following:
1) Theraband exercises(taught to me to strengthen shoulders from the last time I separated it)
2) Laying prone and with arms extended forward and lifting soup cans a few inches off the floor
3) Getting ahold of some of that chondritan stuff that old geezers use to keep the joints lubed up, which, by the way, I think is basically snake oil.

What do ya think?

Any websites anyone can refer me to for strengthening exercises? I won't step foot in a gym 'cause I don't like breathing other people's CO2.

Many thanks,
-nep
2)

 

[northcoastsurfer]

Are you talking about dislocation, where the arm want to pop out of the socket? You might want to shorten your strokes and surf smaller waves until it's rehab'd.

Or separation, where the collarbone pops out of the shoulder ? I think it's called the ACL joint. Novice snowboarders get this when they drill the icey slopes shoulder first. I used small dumbells and worked my way up for this problem. I suffered 3rd degree separation years ago, let it heal, and then rehab'ed it. It's never been a problem with surfing.

 

[tdubya]

Shoulder problems suck!!
Overall delt strengthing program(light dumbells)work ALL 3 HEADS!! balance of front, side, rear delts is key. rotator cuff exercises (bands). No overhead presses. Good stretch program for range of motion. When you paddle, try not to raise your arms any higher than you need to.
I was lucky enough to avert surgery by a good exercise and stretch program. It took some time, but well worth the effort. Listen to your body and hear what it's telling you.Your problem may be diffrent than mine, so you may want to have a Surf Doc take a look at it before you jump into anything.

Shakas, T

 

[nep]

thanks you guys. it's been an ongoing problem. not that bad at first, but now, every season seems to get a little worse.

northcoast - i had a 'shoulder separation' which is not a full dislocation. it's kinda scary to have it happen in bigger waves, or, any waves for that matter. but it's definitely not as painful or severe as a dislocation. my separation was where the outer bone (the one that extends down the top part the arm) pops up, out, and then down, leaving a 'cliff' where the round shoulder used to be. painful, but i've experienced worse pain. more scary looking than anything else. usually pops back in under its own accord after a few seconds or minute. happened to me twice, and sometimes i get that feeling like it's happening again. it sucks.

so, i figure strengthening is the only way to go.

 

[rice]

nep,

YOGA. seriously; try it. and maybe i'm wrong (you and i have argued it before) but i think diet affects many aspects of your health.

btw, how old are ya?

 

[nep]

rice - you gotta understand, i'm kind of a dip**** sometimes. i agree, yoga would be a smart move. so would less meat (yeah i'm rethinking the vegetarian approach). my heart/breathing has been messed up of late. so the last few days has been salads, fruit, whole grain breads. i'm feeling better already.

but i'll check out the yoga... my only problem is that it's all around me in my yuppie neighborhood... it's just so... 'hip' to do. kinda takes the fun out of it if you're surrounded by annoying yups breathing heavy etc.

 

[Skim]

nep -

I have the same problem.

I had the problem before I started surfing though - I was only doing kickboxing and jiu-jitsu - both are really hard on your shoulders, and it hurt so much it would interfere with my sleep.

It bugged me for about 2-3 years til I finally went to a massage therapist. He figured out where my problem was, and he dug so deep into the muscle I wanted to cry. It hurt really bad as the muscle was inflamed. Then, he told me to take 300-500mg of ibuprofen for 3 days every 3 hours. According to him, it would turn my blood into an anti-inflamatory serum. I was hesitant to do that, because I thought it would destroy my stomach or liver somehow, but he said it would be fine.

I did it, and I swear it was like magic. All my shoulder pain left.

Now, it's coming back - 2 years later.

 

[rice]

nep, regarding it (yoga) being the cool thing to do; i understand. living in santa cruz was pretty similar to your situation. i put it off for quite a while but was eventually talked into it. went to a class for a while, learned alot and now, here in morro bay (no yoga yups here; we got other problems) i just do it at home by myself. a half-hour or hour in the evening is perfect.

the combination of breathing, stretching, strength building, and general stress reduction has really got me hooked.

good luck with your shoulder (and the meat reduction). can't have bad shoulders out at maxing ob.

 

[SurfDoc]

Shoulders with a history of separation are at higher risk for future separations and may be prone to degenerative joint disease later in life. There a number of good exercises for shoulders. Theraband is a good idea too. Glucosamine/Chondroitin sulfate might help some people. When in doubt see an orthopedic surgeon or a good physical therapist.

 

[surfitness]

Check us out, maybe we can help
surfitness inc surfitness@surfitness.com

 

[studog]

easiest and cheapest way to strengthen you shoulders for increased paddling endurance:

Get a full bottle of liquid laundry detergent, preferable as powder detergent can stick to your clothes. Not the Costco size! Holding it while standing up, swing your arm in a paddling motion. Basically swing your arm in a circle. With each arm do 3 sets of 100 reps. By the 80th rep you should start feeling it in your shoulder and upper back. Space out your sets with other exercises. The motion also hits your bicep and triceps. This workout should simulate a surf season. I do this 3 times a week and surf 2 days per week (my job limits my sessions). For a tougher workout, get two bottles and hold one in each hand. Swing both arms, alternating each. This is a true simulated surf session. Plus it's a better cardio workout.

The Terabrands are good for other things but don't quite get your shoulders enough. I use the Terabrands with handles for more chest, bicep, triceps, and abs workouts.

For lesser resistance/weight I also use a large glass bottle of old Margarita mix left over from a camping trip. Or whatever you can find around the house that is somewhat heavy and you can hold tightly. It's all about using **** around your house for worksouts. Gyms are a waste of money!

[ February 07, 2003, 01:23 PM: Message edited by: studog ]

 

[studog]

</font><blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr /><font size="2" face="Verdana, Helvetica, sans-serif">Originally posted by Skim:
<strong>nep -

It bugged me for about 2-3 years til I finally went to a massage therapist. He figured out where my problem was, and he dug so deep into the muscle I wanted to cry. It hurt really bad as the muscle was inflamed. Then, he told me to take 300-500mg of ibuprofen for 3 days every 3 hours. According to him, it would turn my blood into an anti-inflamatory serum. I was hesitant to do that, because I thought it would destroy my stomach or liver somehow, but he said it would be fine.

I did it, and I swear it was like magic. All my shoulder pain left.

Now, it's coming back - 2 years later.</strong></font><hr /></blockquote><font size="2" face="Verdana, Helvetica, sans-serif">too much ibuprofen, advil, and aleve can all be a problem. they thin your blood. too much can cause your stomach to bleed into your digestive track. this is sick, but check your stuff when you go #2. If you see blood, stop taking anti-inflammatories. Stretching (doesn't have to be yoga) can be just as helpful. Ice is the miracle drug.

[ February 07, 2003, 01:29 PM: Message edited by: studog ]

 

[otba]

Been having problems with one of my shoulders.

Seemed like I pulled something when I didn't warm up enough before going out. That was last summer and it's been getting worse ever since.

Doesn't bother me so much when I surf, but gets real sore afterwards and bothers me a lot in the gym.

I read something (I think it was on here) about ignoring tendonitis and how that leads to stretched ligaments, which in turn leads to looseness, which in turn leads to potentially permanent damage.

Wishing to avoid this I layed off surfing and lifting altogether. I haven't surfed since I read that, right after it got real good around christmas. <img border="0" title="" alt="[Frown]" src="images/icons/frown.gif" />

Now most of the pain is gone, but I can still feel it when I move it just right and there is lots of clicking and popping.

Do I need to wait until the pain is gone completely to start rehabbing (ie; therabands, etc). How about surfing?

I had a complete separation of my other shoulder on a dirtbike, but it doesn't bother me. This is in a different location. It is a lot lower and deep inside the rear of the delt.

One of the trainers in the gym said he thought it was in the rotator cuff area from pressing on it where I felt it.

Any suggestions?

 

[Bob Fleck]

Dear nep,
Occasionally I run into a really good doctor and that is the case with a Doctor Synder in Sherwin Oaks, in the Valley. He specializes in shoulders and he really knows his stuff. You can learn about him at (www.scoi.com) "Southern California Orthopedic Institute". Go in there and find out whats really going on.
R.F.

 

[newmann]

have experienced the same....shoulder always popping whilst paddling out...plus after a long surf being almost unable to lift a beer...I said almost!!

had a bit of an injury skateboarding a few years back and think it was stemmed from that...

Went to see a consultant who just said...'no problem, we'll just take a bit of bone off...you don't need it'...so in I went for the op..they shaved some bone from the outer clavicle (you know the sticky up bit on your shoulder)...was out of the water for a couple of months, but it has been great since...

 

[Fuller]

My shoulder is my only complaint these days. I got pitched out on the flats and landed with my right arm kinda twisted. Didn't hurt too much when I did it but ever since last Sept I've had pain and weakness that bugs the hell out of me. Push ups and the throwing motion is the worst. Paddling is OK but try a late take off with out being able to push up off your board nice and quick!

Most advice I have received is to just rest it completely - advice not taken I'm afraid. I'm considering a trip to the orthopod to get an MRI. If I go I'll post again on the outcome.

Hope you heal up quick Nep.

 

[sandiegojoe]

tough guy!

Is there some sort of sports brace you could wear out there? Just slap a rashguard over it and suit up.