fitness after surgery

[steve]

Hi Lynda
I had shoulder surgery a several days ago to clean the joint up and reoair a tendon. The rehab period for the shoulder injury is 6 months, and I can’t do anything strenuous, or ride downhill mtb, with it for that period. PT for the shoulder doesn’t start for another 5 weeks.
There is no way I want to stop maintaining my fitness. Happily, the surgeon (a cyclist) has cleared me to ride my indoor trainer starting now, as long as I continue to protect the shoulder.
I’m thinking I can use your Broken Collar Bone plan starting now, then possibly progress to the Master’s 40+ Base plan after that.
Does that sound reasonable to you? I’d appreciate advice on this.
Thanks
Steve

[Lynda]

Steve,

Congrats getting your shoulder fixed. Hopefully after rehab it will be like new again. The Broken Collar Bone plan will be perfect for you for the next 6 -8 weeks (there are options in the plan to repeat some weeks near the beginning of the plan). After you have completed that plan, reassess the status of your healing with your Dr before deciding on the next best training plan. The 40+ masters plan contains strength training which may not be appropriate for your shoulder. You will have many options, such as substituting physical therapy for strength training. Making accurate decisions on your most accurate option is best done after 6-8 weeks of healing rather than now.

Good luck with your rehab. Be patient and do it right!

Lynda

[steve]

Thanks Lynda, I’ll get started, cautiously, this week.
Steve

[steve]

Hi Lynda
I’m in the middle of week 3 of the Broken Collar Bone plan and have been doing the workouts consistently without problem. This week introduced AE ints, and suddenly my shoulder is quite a bit more sore. I don’t know if that has anything to do with the bike, but I’m taking today off the trainer just the same. I hate getting off track with my training schedule.
1) should I just skip the workout and carry on tomorrow, or redo week 3 next week?
2) this is a 6 week plan and I’m restricted from riding outside for much longer than that, can you recommend a way to make the plan last longer (10-12 weeks)?
Thanks for your help, and thanks for this plan!
Steve

[Lynda]

Steve,

Healing is often two steps forward one step back. It sounds like you have taken five steps forward already so are due for one step back now. Be patient and go with it.

1) I recommend you take a step back here and redo week 3 next week.

2) You are already repeating week 3. Keep following the plan and repeat any weeks when you need to take a step back. That will add time to the plan. After you have completed this plan, reassess the status of your healing with your Dr before deciding on the next best training plan.

Good luck with your healing and trainer time.

Lynda

[Author]

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