Tag: shoulder surgery

  • How I Came Back From Shoulder Surgery — Twice!

    How I Came Back From Shoulder Surgery — Twice!

    Here we go again, a blast back to 2013/2014. Another shoulder surgery! This time on the other side.

    I had some shoulder instability and general weirdness starting around September 2020. 

    I think I might have pushed it over the edge doing PVC overhead squats. One of the things I would do to prevent injury! I think I might have dropped down into the squat too quickly before my shoulders were warm and loose enough. I felt a pop, but nothing painful. I could have also done it doing a rockstar yoga pose or crab. Both times I felt a pop. I’m no doctor, but I also could have been doing it progressively over the years, then these events just pushed it over the edge.

    The first time I detected something was off with my right shoulder back in 2013/2014, I had dull pain after exercise. This time it felt similar, but I wasn’t 100% sure. I was able to calm it down in October, November, and December, but then after a a couple workouts and long surf session in January, I was in throbbing pain all night afterwards and into the next day.

    I went to my orthopedic doctor for the manual tests, then as expected, he called for an arthrogram MRI with contrast. (Which is literally the worst thing ever. They basically put dye in your joint so they can see a tear.) And there it was: another SLAP tear.

    Initially, pre-COVID, I was planning to go to Hawaii in the spring (March), then look to figure things out in April if I wanted to go through the surgical process again when I got back. But as the weeks went by, the injury seemed to be nagging more and more. I decided to just bite the bullet and get it done ASAP. 

    I struggled greatly with this because everyday life isn’t too inhibited with the exception of a few little tweaks. If I did something quickly, like grab the dog before it jumps up on me, or reach way behind the back to put my jacket or backpack on, it would be shooting pain. During workouts, certain movements would be completely unstable and weak. 

    Just like the first time, I battled with the fact that people do live with this and work around it. 

    Unfortunately, it wasn’t responding to any conservative PT exercise, and I can’t imagine living with the amount of pain I was having after a surf.

    I knew I’d be looking at least 3, 4, or more months of recovery. The remainder of March, April, May, and June if it’s all positive. I’ll have the majority of summer to get back to serious training so I’m unbreakable for fall when the surf picks back up. Continue on below for the full log.

    I wrote another post specifically about how to overcome an injury.  Check out this piece for my Comeback Plan. Got questions? Follow me on Instagram, Twitter, and Facebook!

    THE PROCESS I EXPECTED

    • 4-6 weeks in a sling
    • PT begins immediately (starts with passive stretch, then active stretch, then strength)
    • Running can begin around week 6, 7, 8, 9, or 10

    THE PLAN

    This was my immediate plan once I decided I was going to get surgery:

    • Going to be messed up a few days. Take the opportunity to digital detox.
    • Can’t run or lift for a while. Purchase a stationary bike and ride for 30-60 mins daily.
    • Use this opportunity to focus on my mental strength. Try performing 5-10 min of meditation or box breathing everyday.
    • Activity levels will be lower than normal, so food consumption should be too.
    • Start making out the workout plan for the return.
    • Purchase resistance bands for once strength begins.
    • Stock up on the supplements (even though it’s an itty bitty sliver part of the battle). I go with glucosamine, chondroitin, fish oil, collagen, DHEA, creatine + beta-tested a cannabinoid cream by Mab & Stoke (and obviously protein)
    • Start doing 20 minutes of core 3x a week as soon as possible

    Entry 2: DAY BEFORE (Sunday)

    I was incredibly scared, anxious, and couldn’t sleep at night. I remember the struggle and the pain last time. It’s rough. I prepped the house. Got my waters, coconut waters, and the ice machine. 

    Entry 3: DAY OF (Monday)

    I was borderline panic attack going into the surgery center. I almost even considered walking out when I got there. I had to convince myself I made an informed decision and that I knew I was hurt and would regret not fixing it. I committed. 

    Initially, the pain was minor due to the nerve block except for under my arm immediately post-op because the block doesn’t work there. I’m anxious for tomorrow when that wears off, but we will get through. 

    I’m going in with a good battle plan: stay ahead of the pain with pain pills and loads of water because those narcotics are garbage.

    Entry 4: DAY AFTER (Tuesday)

    Lots of pain, but stayed ahead of it with pills. However, disaster ensued as I woke up at 2AM with violent stomach pains and sweats. Lets just say I hadn’t been able to use the bathroom for days. I rolled around the floor, nauseous, sweating for 3-4 hours until a laxative finally kicked in. Top 3 most sick I’ve been in life. Thank you pain pills. 

    Entry 5: TWO DAYS AFTER (Wednesday)

    Did not even think of touching a pain pill since Tuesday night’s episode. I went Tylenol only. Pain sucked, but I managed. I spent much of the day pretty beat up. Pounding water and tea, and watching random Netflix documentaries to nod me off to sleep. 

    Entry 6: First PT session (Thursday)

    Still wasn’t feeling myself, but way better after a shower. I took my sling off, but wanted to pass out. Tried to get as much stink off me as I could. I had my first PT session with my therapist going back to my high school baseball days. She helped bring me back last go around. She moved me a little just to eliminate any stiffness. She’ll do all the work for the next four weeks before I do anything at all.

    Entry 7: Exactly 1 Week Later / Start of Week 2

    Sleep At Last! Monday, exactly 7 days post-op was almost a completely pain-free day. Sunday night was the first time I slept right through. 

    Entry 8: First Post-Op appointment + second PT session (Tuesday)

    This week I met with my doctor for my first post-op follow-up to get the full download from him on what we did and how it went down.

    Fortunately for me this tear was slightly less severe than the one I had on my right side back in 2014, but he did say it probably would have gotten there in the next 4 – 6 months. Us getting ahead of it a bit could have saved me from an even more extensive surgery down the line. What’s interesting to me is that this injury was giving me more pain than the last one. I thought it was worse. He reminded me of the process, about 4 weeks in the sling (2 more to go), my PT does all of my stretching for the first 4 weeks, then I take over with stretching only 2x per week for another 4 weeks or so, then we get into some very, very light strengthening another 4 weeks later. 

    The second PT session was also positive, my range of motion was very good for where I was in the process. My PT pressed me a little further this time around so I did feel some discomfort, but it’s necessary. 

    Entry 9: End of Week 2

    Overall, week 2 wasn’t so bad. Sleep has been better, but not great. I still find myself waking up in the middle of the night with some pain. I’ve gotten myself on the stationary bike every day for 30 – 60 minutes. I’m also doing a series of banded exercises for my right shoulder to keep things strong while the other heals. I’m not a huge fan of the bike, but once I get going in about 10 minutes, I start to build up a sweat and get feeling good. I honestly believe that when you have an injury you’re recovering from you absolutely need to still find a way to get 30 – 60 minutes of sweating it. Get the heart going, circulation, breathing, etc. Not only for staying in physical shape, but maintaining a healthy dose of those endorphins. 

    This week I also got some acupuncture done. My right shoulder is a little icky from time to time, I think from doing compensation stuff, then of course, the left. I’m not sure whether it will do much, if anything at all, but I’m open to exploring different things. I believe there’s something to it. All in all, good week from a recovery perspective. Can’t wait to get out of this sling, two more weeks to go. 

     

    Entry 10: End of Week 3

    Removal of the sling is in sight… I hope.

    Still waking up in the morning with pain.

    We bumped up therapy to 2 days per week because my first day was super tight. My second day was looser, but started to remember how much it hurts being stretched out.

    I’ve been hopping on the bike consistently to keep my cardio up. I’ve also been doing mobility and strength on the right side. Why? Well, there is a term “cross-education.” What this means is that training the uninjured side can help maintain strength on the injured side. Kind of hard to believe, right? But there’s research to back it up which I’ve dropped below with some notes.

    In the meantime, I restocked my supplements, will start going back to infrared sauna soon, continuing acupuncture, and just trying to stay positive and look forward to getting back to working out, fishing, and surfing.

    I’m excited for next week as I’ll be able to begin using the pulley to help increase my range of motion. Then hopefully the following week I can take this sling off.

    As for the cross-education stuff I mentioned above, here is some interesting research:

    Check out this 2018 study published in the Journal of Applied Physiology. 16 participants. 3x per week for 4 weeks. Conclusion: Unilateral strength training preserves strength, muscle thickness, and muscle cross-sectional area in an opposite immobilized limb.

    Or this 2014 study published in the Journal of Athletic Training. 18 participants, 3x per week for 8 weeks. Conclusion: Exercising with eccentric actions resulted in mode-specific and velocity-specific gains in quadriceps strength in the unexercised limb.

    Or, check out this research conducted for The Swedish School of Sport and Health Sciences. 10 males, 10 females. 10 weeks of training one side. Conclusion: The maximal strength in the untrained leg was not significantly altered by the detraining period and a significant increase of muscle thickness could be seen in the untrained leg.

    Entry 10: End of Week 4

    First session of week 4 marked the start of active assisted exercise. I used a stability ball and rolled it out in front of my body with my good arm leading. Very difficult at first. Then I used the pully to pull my arm up. First few reps were rough. Then I did external rotations with the stick. Then I laid on my back and pulled my arm up and overhead (not very far). Then I did shoulder circles. 

    I was instructed to do this twice per day every day. Shoulder circles are three times per day. 

    Second session that week, I used the wheel to roll my hands up the wall. The pulley. Externals. Overhead with the bar this time instead of with my own arm. Then I had to interlock my hands and place them on my head for 3 minutes. So now I have two new exercises at home. 

    10×10

    Circles

    Hands on kitchen table

    Both hands up the wall

    Pully

    Externals 

    Laying bar overhead 

    Lying hands on face (3 min)

    I’m feeling positive, but still can’t believe how much it aches and hurts at times. I’m hopeful I have a great weekend and start of week 5. I see doctor again next Tuesday. That would be one day into week 5. 

    Entry 11: Start of Week 5 Visit with my surgeon

    My visit with my surgeon was a positive one. Progress with the range of motion has been coming along well. I’m not quite sure if it’s been faster or better than the last time around, but all is on schedule. He said we would be intensifying the therapy, meaning we’d be adding some more exercises to get that range of motion back. No more sling! Funny, last time I felt I was super excited to get rid of it, this time around I miss the sense of protection. 

    Entry 12: End of Week 5

    As expected, week 5 started with more work in therapy. I started using the arm crank a bit and we added at least 3 or 4 exercises and jumbled up the sequencing of them. It felt really good to get moving a bit, but was very sore all week long. I’d go periods of the day perfectly fine, but then this dull ache would just nag for a bit before going away. What’s interesting about week 5 has been that I’ve seen good progress, but it’s also been one of the more difficult weeks too. My therapist has really been pressing my range of motion! Obviously she’s safe and careful, but needs to nudge things to get me moving. What’s been a little more tough about week 5 is that there are other professional things happening in my life so stress is higher than usual (which is high anyway, lol)

    Entry 13: End of Week 6

    Week 6 was good overall. I’ve been functioning a lot better with basic things like cooking, cleaning, putting my clothes on. My range of motion continues to slowly improve. I added a few more exercises in the mix, a stretch across my body and out to the side with the help of my war bar (PVC pipe). 

    One negative from this week was the excruciatingly painful PT session I had on Wednesday of the week. She had to really press my range on overhead, externals, and internals. I literally was on the verge of crying. I don’t remember this from last time, but it was gut-wrenching. However, when it was over I felt pretty good once the pain subsided. 

    For the most part, during the day I feel pretty good, but there are moments of quick jabs, or dull aches. I’m hopeful that starts to fade more and more. I have been much more aggressive with PT so it makes sense. 

    Hopefully I can start running soon. Last time it was week 6. We also haven’t started any strength yet. 

    Entry 14: End of Week 7

    Week 7 had its ups and downs. Here’s the good: I’m noticing the range of motion improve on a lot of my movements. I told a friend I was about 90% there when going overhead, about 80% out to the side, and maybe 60% when I put my arm behind my back. The behind the backs are rough. Internal rotation and external rotation is slower than the others, as expected. I also did my first true strength move in PT, a seated row.  It was good to move a little weight. Even though it was 1 pound. I’m anticipating more strength exercises in the coming week, but it was good to start something. At home I also squeezed in a good little shoulder and arm workout on the healthy side. 

    The other positive was that I went into my local gym and did some light leg work over the weekend: 

    Lateral lunges 

    Lunges

    Squat holds

    Leg extension

    Leg curls

    It feels good to at least start moving toward normalcy again. The only real downside of this week has been the achiness. I’m really stretching this thing out to get that range of motion back and it really can be sore afterwards. When I went into PT all this week, it was really rough getting stretched out. It’s also been a bit tough on my mind. According to my documentation from last time, I had already been running a little at the end of week 6. Oh well, we’ll get there. Trying to keep the mindset positive.

    Entry 15: End of Week 8

    More strength was added this week. In addition to the rows, I did lat pull downs and internal and external rotations. 

    I was very achy the last couple days of this week. I think partially because I’m really pressing the stretches. Early in the week I noticed I’m just about 100% overhead range of motion when I walk my hands up the wall. Getting close to the side. Everything else is a little slower going but still inching forward. 

    I’ve been doing a ton more work on the bike and hitting some good leg workouts again. Mostly leg curls and extensions, but have been doing squats, lunges, and lateral lunges too. 

    Progress was certainly made, but in all honesty, it’s a battle against the aches and pains. I feel like it’s a lot more achy this time around. It’s definitely tough, but I’ve got to be tougher. I’m confident we’ll get there. 

    Entry 16: End of Week 9

    Week 9 was a very positive one. I started the week with clearance to begin running. That’s great news. While I’ve been hitting it hard on the stationary bike, a few good runs are needed. I even contemplated throwing my wetsuit on to get acclimated a little bit. Not even to go in the water, but to suit up and feel it again. Hard to believe I haven’t surfed in 4 months. Very eager to get back to it and have a solid season ahead. 

    I added more strength training this week. We added curls early in the week, then added more light dumbbell work in my second session. 

    I saw the doc again this week too. In addition to running, I’m good to go fishing again. Still a ways until I can surf because I’ve still got range of motion to regain. And there’s still plenty of lingering pain and achiness, although it has ever so slightly been improving. 

    Staying positive. Trusting the process, even though I admit that doubt creeps in. Ultimately it will all be good. 

    Entry 17: End of Week 10

    Another positive week in the books. The first time around I believed that the true turning point in the process was around week 7 or week 8. That’s when I felt like I saw a big increase in range of motion and less pain. This time around it was here in week 10. While my range of motion is still not where it needs to be, it can really start to see it coming around. I’m also using the shoulder even more for everyday life stuff and it didn’t bother me as much. For example, the first time I went fishing in the previous week it felt a little weird and achy. Now it doesn’t bother me at all unless I put it in a really weird position.

    I’m also running more, riding the bike outside, and looking forward to getting stronger and stronger. The only negative to week 10 was that this was one of the first times I had to watch the surf from the sidelines and got sad. Much of the spring season was pretty bad, so I didn’t miss much, but there has been a little run of swell lately that I obviously missed. All good. We’re getting there.

    Entry 18: End of Week 11

    Very positive week again. After next week, my PT sessions will be down to once per week, however, I still have a lot more to do. My range of motion and strength still have a bit to go. We’re getting close to the final stretch. 

    Last time around, at this point I significantly slowed down on the documenting each week.

    I think the same thing is happening now. I’m mentally ready to get back to my regular life, even though I’m not physically prepared. 

    I don’t have full range, I still have weakness in certain ranges, and I’ll still get it freezing up on me occasionally. Those are not negative things, that’s just where we are in the process. More work to do, and that’s OK. 

    Entry 19: End of Week 12

    I was doing a bit of traveling this week so it was nice to get my mind off the shoulder a little bit. I still would wake up with pain in the AM that would quickly go ahead as I got moving. 

    My external and internal rotation is finally starting to seem to be coming along. Stretching out isn’t nearly as painful. It’s still painful, but not excruciating like previous weeks have been. 

    The last day of this week, I’ve been cleared to pretty much do anything I want in the gym with the exception of pull-ups, dips, bench pressing, or overhead pressing. Sounds amazing to me because I don’t need to do any of that yet. I’m going to come up with some vicious core stuff over the next 4 weeks. 

    Doc visit again! All good, keep progress up. Starting to lay out timelines for getting back into the water. 

    Entry 20: End of Week 13

    End 13 feels like it absolutely flew by. Which it did. I’m getting strong and I’m starting to use weights for some of my lower-body workouts. 

    I’m now starting to be reminded again of my last labrum surgery experience. Around this time my logging/blogging slowed down. That’s because for the most part, I feel totally normal and a little less inspired to write about it because it’s been such a long process. I’m over it, ya know? I want to get back to training and surfing, and less obsessing and being restricted. This was a great week. Excited to keep chipping away and getting back to inspiring others through my work in fitness.

    Back to shoulder… we’re getting there. Like I said, feeling great just need to finish the job.  Obviously if I reach a little too far, or if I needed to do something suddenly with the arm it would hurt, but daily life stuff is nearly no problem at all. 

    Let’s go week 14!

     

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    Entry 21: End of Week 14

    Progress is now speeding up quickly. My external and internal rotation still needs work, but I’m only experiencing instability or weakness in certain positions. Not much to update here. I’m still not doing any overhead pressing, chest pressing, dips, or pull ups. On the up and up. 

    Entry 22: End of Week 15

    Another week ripped by and I’m feeling really good. Much like last week, external and internal rotation still needs work but I’m getting there. I have my final doctor’s visit on July 6th where we will most likely be able to set a timeline up for getting me back in the water. At this point though, I’m in no rush. I want to make sure I’m healed, strong, stable, and have all the range of motion I need. I know I won’t feel entirely like myself again most likely until winter, but we are getting there. I’m back!

    Read this for my take on overcoming an injury. If you’re going through one, I get it, you’re not alone, and you’ve got this! Keep pushing forward!

    Entry 23: End of Week 16

    Last doctor’s visit. My range of motion just needs a tad more work, but strength is still progressing nicely. I was cleared to get in the ocean without a board just to see how I feel. We are so close!

    Entry 24: End of Week 17

    This is my last entry for this story. Truth is, I get choked up a bit writing it. 

    I don’t know how relatable this is to anyone reading, but this was a very, very challenging process. It’s still challenging. It affected my mind more than I thought it would. Sure, I was scared initially, but I knew I had a plan and would get back at it eventually.

    Want my tips for overcoming an injury? Check out this piece for my Comeback Plan.

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  • The Comeback Plan: How To Recover From An Injury

    The Comeback Plan: How To Recover From An Injury

    I’d be stating the obvious by saying injuries suck. They do, and here’s my perspective on how you get through them as quickly as physically possible and as mentally sane as possible. And if you’re curious to read my 17-week comeback plan journal from a shoulder labrum repair surgery, read this.

    Accept the reality

    If you don’t accept it, it’s just going to be a never ending misery and madness. This one shouldn’t need much of an explanation, but I feel like I need to remind myself of this all the time. In my instance, I had a tear in my shoulder. It was either surgery or not. I could live with it, and it could bug me from time to time or interrupt things I love, but would that drive me crazy knowing I could have fixed it? The moment I accepted the fact that conservative measures weren’t enough to get me back to full function and how that wouldn’t work for me, then the sooner I accepted the long recovery process. If I had not decided to do this, I would have been pondering whether I should or should not live with it while uncomfortably living with it. Accept reality, make your best possible informed decision, and move on to the next step with conviction. No looking back. However, just to be clear, this doesn’t mean jump into to surgery. Always try conservative measures first. But whatever you do, the key is to accept the problem and do what needs to be done to resolve or manage it — don’t sulk in it.

    Write out the comeback plan immediately—and be thorough

    To get through the process of recovery you’ve got to know what to expect throughout the ordeal. Then, come up with everything you need and need to do to move forward and write it down.

    This was my immediate plan once I decided I was going to get surgery:

    • Going to be messed up a few days. Take the opportunity to digital detox.
    • Can’t run or lift for a while. Purchase a stationary bike and ride for 30-60 mins daily.
    • Use this opportunity to focus on my mental strength. Try performing 5-10 min of meditation or box breathing everyday.
    • Activity levels will be lower than normal, so food consumptions should be too.
    • Start making out the workout plan for the return.
    • Purchase resistance bands for once strength begins. 
    • Stock up on the supplements (even though it’s an itty bitty sliver part of the battle). 
      • I go with glucosamine, chondroitin, fish oil, collagen, DHEA, creatine + beta-tested a cannabinoid cream by Mab & Stoke (and obviously protein)
    • Start doing 20 minutes of core 3x as soon as possible 

    The rest of the comeback plan for me was:

    You’ve been through this before, go to PT, do the exercises, follow it religiously, keep eating healthy, exercise in other ways, and stay positive. Another is to print a calendar for several months and mark out milestones and to-dos, specifically for the recovery.

     

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    Follow that comeback plan, strictly

    When it comes to a recovery plan, there is no cheating. Seriously, you can’t skip doing the exercises or your progress will stall and you will not get better. Of course there are always exceptions, but 98% of the time you should be committed to doing what needs to be done to get better and nothing less. 

    Celebrate every little win

    Use this opportunity to track even the smallest marks of progress along the way. Journal it like I did. Again, you can read that long thing here.

    Be patient, but persistent 

    All injuries are different. They feel different and heal differently. If you set your plan in place at the get go then you’re in a good position and already prepared to be patient. The next step is then to actually be patient. Expect to get frustrated, feel down, go negative. That will happen. The key is to remind yourself that you have a plan for the process and if you follow it, you’ll be good.

    In my scenario, I knew I’d be in a sling for 4-6 weeks. I knew I wouldn’t be able to run for around 8 weeks. I knew I wouldn’t be in the gym for a while. And I knew I wouldn’t get in the ocean for even longer. The only thing I could tell myself (and I still need to tell myself) is that ‘I’ll get there.’ And you know what? I am. And so can you.

    Go a question? Want no BS fitness content? Be sure to follow me on Instagram, Twitter, and Facebook. Follow HFP on Instagram, Twitter, Facebook, and TikTok too.

     

  • Why I Kept My Surgery on the DL

    Why I Kept My Surgery on the DL

    ENTRY XX: February xx, 2014

    I’ve never been the type to consciously not tell people things. If I felt a certain way about something, good or bad, I’d share it. But over the years, and some of people I’ve experienced, and the things they’ve said and done have made me think twice.

    Looking back, I remember when I first started getting into lifting, mid-late teens. I remember catching derogatory comments from my “friends.” Unbeknown to them, I’d brush it off, no matter how much it bothered me, and would avoid speaking about fitness stuff so it wouldn’t come up. That’s a pretty sad thing if you think about it, I was unable to be my own person around people that were my friends. But, whatever. I continued to do as I do. I also suppose this is why I keep things to myself, and don’t disclose as much.

    Back when my body started to really take form, maybe early-mid 20s, people treated me differently. I can remember one distinct experience where a couple people were laughing at me, and it was actually because how muscular I was. For a while I never liked going to the beach with my shirt off. It was as I was a freak show. Talk about the complete opposite of being insecure about being out of shape.

    Then there were other groups of people that always wanted to go out and party.  And don’t get me wrong, I’ve certainly done my fair share of drinking, but there were periods of time when I was on a serious clean streak and really was determined to get my body to an incredible place. Again, I can specifically remember people saying, “oh it’s one beer, oh it’s one piece of pizza.”  Sure, I get that. But to me I thought, ‘you put that in your body.  I’m on a mission and I’ll make my own decisions.’

    Now in my late 20s, I’ve reflected quite a bit on my career (and fight) in fitness, and some of the people who have been around me throughout it. There’s been many kinks and holes in the support system.  Areas to where negativity have been able to flow in, influence my decisions, toy with my thought process, and bang up my confidence. More than ever, I now truly understand what I support system actually is, and what it entails. Even though it may sound jaded and negative, I knew that if I openly announced my injury that I would get a slew of questions. And I knew the mental battle within myself was going to be hard enough. I didn’t need these outside contributors:

    “Oh man, how are you going to workout?”

    “What are you going to do if you get fat?”

    “Oh, it’s a several month recovery period, wow, that’s a long time”

    “Oh, you won’t be able to surf, huh?”

    “Oh, this must have been from all that lifting you did, see it’s not that good for you.”

    Those are just examples of statements and questions I knew I would get because I’ve gotten similar crap before.

    The road I chose was to go quietly. I carefully chose my surgery date to fall on a Friday, and would do it the week of Christmas and take that time off until the new year.  That plan gave me enough time to get cut, go through the hellish first week, and recover for another before heading back into the office. I was hoping to get back into the office without a sling, but that wasn’t entirely possible.

    People underestimate the power of words, and the power of influence of the people around them. And it took me a long time to figure that out. It sucks that my inner circle continues to grow tighter and tighter. But the less outside influence, the less comments from the peanut gallery, the more I could focus on the positive, stay laser focused on my aspirations, and get myself back into peak conditioning.

  • Motivation: The 72 Hours Post-Surgery

    Motivation: The 72 Hours Post-Surgery

    I made a promise to document this entire process from start to finish. But as you can imagine, after surgery I was completely whacked. All kinds of banged up. This was my attempt at recapping how approximately 72 hours went down the day of surgery and the next few days after. This is what you can expect right after a SLAP tear repair.

    ENTRY FOUR: December 24, 2013

    Friday, December 20, 2013: Three holes, a series of sutures. The labrum is reattached back to the glenoid. Arm is completely numb, I’ve got a catheter in my neck. The operation was only supposed to be 45-minutes. It turned out to be 2 hours. That means there was more work done than expected. I also pissed my pants. I drink tons of water. My arm flopped around out of the sling when I went to pee. It was creepy as hell. It just dangled there as I stood creeped out and confused.

    Saturday, December 21, 2013: painful as shit. meds needed. sleep completely sucks. recliner is the best.

    Sunday, December 22, 2013: Painful as shit still, but improving, sleep still sucks. Took the catheter out. Feeling in arm slowly comes back.

    Monday, December 23rd, 2013: Had my first physical therapy session. I’ll be doing once per week for 2 weeks. It’s all passive range of motion. Basically just stretching with someone else doing the work (therapist).

    OTHER FUNNY INSTANCES

    Putting on a t-shirt is the most incredible test of patience in the world. Pain pills are the stomach and digestive tracts nemesis. And brushing teeth is a challenge.

    This content was exclusively published on HUMANFITPROJECT.com

  • Motivation: Living In Sweatpants And Conquering Setbacks

    Motivation: Living In Sweatpants And Conquering Setbacks

    ENTRY NINE: February 1, 2014

    I was really excited to get started on week six. I’ve been progressing along well and now it’s time to finally get into the strength stuff. I also knew I had my rescheduled post-op check in with Dr. Torpey so I was looking forward to hearing his feedback on progress.

    He had me put my arms in several positions, lifting it overhead, to the sides, and reaching behind my back. I’m still not to 100% ROM, but everyday does continue to improve. He let me know that the six sutures I had was a lot, and reiterated that fact that my muscular strength really masked the injury’s symptoms before I got the surgery. I was basically lifting and lifting and paddling and paddling, just making things worse without even really feeling it. Kinda crazy. All in all, he feels I’ve made good progress and wants to see me again in four weeks which will be in early March.

    Some good news is that I’m also officially able to do some “light” jogging and shorter runs now which is great considering how stir crazy I’ve been. (even though I’m not a huge fan of running.)

    I continue to live in my bedroom, stretching daily, and whenever I can, going through all the usual motions. However, this week I did experience a few setbacks. With starting to strength-train I noticed my arm “catching” more often and getting into some kind of spasms. For example, on Tuesday I added very light internal and externals with resistance bands, 2 sets of 15 repetitions each. I’ve also started doing neutral grip lateral raises with 3 lb. dumbbells, and very light machine rows. The internal and externals felt fine, however the lateral raises created some clicking and popping, and the rows took a little while to get used to. The next day in the office my arm froze up on me three times where I had to do hanging arm circles or “pendulums” for a couple minutes. It’s been slightly frustrating, especially considering how many projects have been going on a work on top of not being able to really train. Some days are pretty crazy, I’ll be up at 7AM, work until 7-8PM, I’ll stretch, sometimes even pass out for a couple hours, then up working and then stretching again in the middle of the night, sleeping a few hours then repeat. Not ideal for healing, shit, not ideal for general wellbeing, but I’m a man on a mission and I’m pushing through everyday on all fronts. Gunning for record traffic numbers on MensFitness.com in January, redesigning the website, building Super Bowl coverage, Olympic coverage, launching a Yoga hub, coordinating workout challenge videos, coordinating a major summer transformation program, preparing one of our brand ambassadors for the Ultimate Athlete Games, and preparing for a relaunch of HUMANFITPROJECT.com on the sneak-tip. Wooooooo, that’s a lot. I’ve officially dubbed myself, Sweatpant Man.


    This spring and summer I’m going to be bigger, stronger, faster, and smarter. Until next week…

  • Motivation: Sights Set On Strength Building

    Motivation: Sights Set On Strength Building

    ENTRY EIGHT: January 25, 2014

    Nothing entirely too eventful happened in week 5 except for continued improvements in my range of motion centimeter by centimeter. I’ve seen some great progress lifting my arm overhead and to the sides both on it’s own and assisted with a golf club, PV pipe or using the wall, however, there’s still a lot of work to go. I’ve basically been going to work, hitting up therapy or going into my room to do all the exercises I need to do. Weekends have basically been the same thing, living in my bedroom, working on Men’s Fitness and HUMANFITPROJECT material, then doing my exercises.

    This week the shoulder has been a bit more sore than usual, me and the therapist both agree it’s most likely from being aggressive with the exercises and the ridiculously abnormal cold temperatures don’t help much. I was also scheduled for my 2nd post-op checkup with the surgeon, however, a snowstorm cancelled that. I’ll have an update on that in week 6.

    But, I did find out two additional pieces of good news. The first is that this approaching week (6) I’ll be transitioning again out of phase two which was the active assisted range of motion work and will begin very light strengthening. I’ll always continue to work on my range of motion, however, now we’re can start focusing on getting me stronger. The other news is that a new US-based equipment company, HAVYK is going to be sending me several of the their products once I can get even more aggressive in the strength building process. The first product I’ll be receiving is the HAVYKsliders, they basically look like small “dolly’s” for your hands. Under normal circumstances I would use these for advanced versions of pushups and planks for upper body and core strength, but for me, initially I’m going to use these to stretch forward and perform a variety of lightly range of motion movements. MMA legend Bas Rutten even used them to rehab his shoulder. The next will be the HAVYKbar, but I’ll dive into that as I’m further along down the line.

    All in all, another positive week, strength training is in sights, range of motion continues to improve, and support is on it’s way.

  • Motivation: The Next Phase Begins

    Motivation: The Next Phase Begins

    ENTRY SEVEN: January 18, 2014

    Week four was another great one. My first therapy session of the week I was officially allowed to no longer use my sling. It seemed as though by week 2-3 I didn’t really need it much, but week 4 really was the clincher. It’s funny, some people in the office don’t even remember I got it done. Either way, pretty awesome feeling to not have to struggle with putting that thing on before and after work over my heavy winter jacket, then walk around with it all day. Good riddance, sling. Week four has also been the start of active-assisted range of motion exercises. Now instead of my therapist moving my arm and shoulder herself, I do a number of different exercises myself to help regain my ranges again. On my first day of therapy I went through a series of 5 or 6 exercises, 1 set with 10 repetitions with 10 second holds. I was also instructed to perform these exercises twice per day on my own. I’d typically do a few movements in the morning before work, a couple movements at the office, then a full routine when I’m home at night. By the second day of therapy that week there was a huge difference in what I was able to do, and how much less painful it was when really pushing the limits a bit. After my second session at therapy I also was given two additional exercises to add to the routine, one is/was a towel stretch behind the back, which has been very challenging, and uncomfortable. The other is to stretch across the body which also has been tough.

    All in all, week four has been another positive one. I’m still incredibly hungry and eager to get back to my normal training. I’m told I have three weeks of active-assisted, then when finally move into “strength”. So two more weeks remain of active-assisted. I’m hopeful to have full range of motion by January 31st while also be able to begin running again. And at that point my labrum should be fully reattached to the glenoid. January 21st is my second post-op follow up with my surgeon so we’ll have an update on that in week 5.

  • Motivation: Running On Inspiration In Week 3

    Motivation: Running On Inspiration In Week 3

    ENTRY SIX: January 11, 2014

    It might only be week 3 out of a long process, but I continue to see improves every single day. It’s less and less pain and more and more mobility. I’ve been removing the sling a bit more often to feel like a human being, but I’m still very careful. Rehab has been a bit slow, I’m still in the passive range of motion phase where my therapist Sheela stretches me out herself without me doing anything. The great news is that next week I begin active-assisted range of motion. That means I’ll be moving my arm on my own with some assistance such as a swiss ball, pulleys, and wheels. As simple and back-to-basics as it is, it’s really got me motivated. Everyday I’m positive.

    This past week a few other things have been going on. I ended up logging back onto Bodybuilding.com and reordered a number of the different supplements I ordered pre-operation to assist with the recovery process, and believe it or not, the mental state. Some call it the placebo effect, but there certainly is something to be said about having a good routine, waking up, taking your supplements, etc. I think it’s almost like you’re subconsciously reassuring yourself that you love yourself, and that you’re a believer, a dreamer, and strive to make things happen. So I ordered my Elasti-joint, Cissus, Glutamine, Fiber and Branch Chain Aminos and have been religiously taking them along with my multi-v’s, fish oil, and regular protein supplementation.

    In terms of my physique and body, I found out I dropped about 10 pounds since the operation, pretty wild. I know I’ve been keeping my diet clean, possibly even eating less (especially peanut butter) so that can contribute to it. I feel and see muscle mass atrophying and my abs fading a bit, but I’m not freaking out, I know I’ll get it back quick.

    I also started to look back at some of the things I’ve been documenting along the way and I’m excited to roll it out. Surgery is no easy task, especially one that takes you out of the things you love and live for. My life revolves around my bodyboarding and being in the gym. Missing a season in the water and not being able to train completely sucks, but what makes things great, is that I’m hungrier than ever. I can’t wait to have some serious fitness goals in my face that I want to conquer, I can’t wait to begin producing more fitness content again, and I can’t wait to get back into the water stronger, and more dominating than ever. This experience has been humbling that’s for sure. And it’s sucked, but I’m so incredibly positive and inspired. This needed to happen to me, and it did happen to me, just like all the other events in my life. I’m beginning to learn to jump on opportunities, and not take things for granted.

    Time to attack week four. Active-assisted here I come.

    This content was exclusively published on HUMANFITPROJECT.com

  • Motivation: Minor Milestones, Power Week Two

    Motivation: Minor Milestones, Power Week Two

     

    ENTRY FIVE: January 3rd, 2014

    The timing of week two of my recovery came at an interesting time. Last week was New Year’s and we’ve been rolling out our “resolution” content like crazy. And when you read all the other stories out there, you’ll come across all different types of workout programs and diets. I could only imagine how overwhelming its been for people. Well, I happened to be perusing through my Twitter feed and came across something interesting. Researchers at the Lisbon University Institute conducted a study on over 200 subjects for a three week period. Each of the subjects were questioned how important they felt it was for your health to follow daily recommendations for food intake, how they might achieve the daily intake, if they intended on achieving it, and their behaviors. Participants then were to log their food intake for each week. The study found that those who believed in the importance of healthy foods, and had confidence in their ability to follow recommended intake was key to an individuals good intentions, however, consumption turned out to be optimized when the subject had actual strategies in place to combat situations that could undermine their healthy habits. So at the end of the day, planning and strategy beats out having the willpower to succeed. Funny how this directly related to my current situation.

    I’ve always been someone with strong will power, and always planned every single thing out. But, I knew that this injury would put me out for a while, and I knew that I need to have a calendar, set specific milestones, and document my journey. I know what I have to do, and what I’ve been having to do, but it’s certainly been optimized by keeping track of everything.

    Now back to the injury, I’m continuing to see steady progress. A few small milestones have been keeping me energized and excited. Overall, I haven’t been experiencing as much pain as the days and weeks go by. More and more I’m beginning to naturally use my arm, but still being careful not to lift or pick anything up. A few times I catch myself moving into a position where I stretch and I can feel the tightness and it reminds me. But one really great thing has been sleeping. I’ve finally able to comfortably lay on my bed, type on the computer and fall asleep. The first week I was still waking up at 4AM or some with pain. A few other positive things have been that it’s getting a bit easier to shower, dry off, brush my teeth, and even when I need to lean across my bed to reach my phone or alarm clock, I don’t need to get up now, I can carefully reach across my body. I can even raise my arm up with a water bottle to drink, and sitting at my desk to work and type isn’t as uncomfortable anymore either.

    The only thing that’s been sort of messing with me has been my inability to really do any kind of working out. I still can’t run because of the “arm swinging motion”, and even though there’s some research that if you have an injury on one side, you can train the other and it will help reduce atrophy. Seems interesting how the body wants to naturally balance itself out, but I rather not look like Quagmire after his marathon reclusiveness after he discovered the “dirt” you could find on the internet. But overall, I’m feeling good, diet is still super clean, I’ve been loading up on veggies, keeping the carbs and fats down while maintaining my protein intake. Body seems to be losing a bit of muscle and holding a bit more fat, but that’s expected. I’m hopeful that by the end of the month I’ll be able to get three-four good runs and jogs in.

    In the meantime, staying positive…

    This content was exclusively published on HUMANFITPROJECT.com

  • Motivation: Helpless Hell Week

    Motivation: Helpless Hell Week

    I’m exactly one week post-operation and things seem to be going well. A lot has gone on in the past 7 days, and a lot of quick improves were made, some funny stuff happened, but it’s still a long haul.

    ENTRY FOUR: December 27, 2013

    I’m able to completely use my hand, type, and bend my elbow without any pain. I do have a dull pain from time to time, and a sharp pain if I move it too quickly. The first couple days I was taking pain pills every 4 hours, and I slowly weaned away to every 6, then 8, now it’s usually only one per day if I really need it. I did this over a course of 3-4 days. I think I tried to stop too soon, but I hated taking the damn things. You can’t go to the bathroom… Terrible.

    First session of rehab was on the Monday after surgery, getting stretched out killed, but at the same time it felt really good. My therapist was very impressed with the range of motion. I also had a follow up appointment with the doctor on Friday, he was also impressed with the range of motion of how I looked and felt.

    However, it did turn out that the tear was a bit more extensive than originally thought. The doc told me I actually have 6 sutures around the shoulder, and it was progressively getting worse. All of the muscle mass I had surrounding the joint was essentially masking the pain and allowing me to push harder and harder without me knowing I was worsening the injury. Deadlifts, for example, never hurt me to do them, but it was putting tons of strain on the bicep tendon that’s attached to the labrum.

    MILESTONES

    I filled out some milestones today. Added running to my list at about 4-5 weeks.

    This content was exclusively published on HUMANFITPROJECT.com