2 Key Shoulder Labrum Tear Exercises to Avoid Surgery or late SLAP Repair Rehab
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- เผยแพร่เมื่อ 7 พ.ค. 2022
- 2 Key Shoulder Labrum Tear Exercises to Avoid Surgery or late SLAP Repair Rehab
➟ Shoulder Labrum Workout Plan➟ sports-rehab-expert.aweb.page...
These are 2 exercises that anyone who is trying to overcome a shoulder labrum issue or returning to sport after a SLAP repair need to be capable of doing. This video contains 2 exercises to build strength around the shoulder and make the labrum a resilient structure once again! Do not rush these exercises with a labral tear or after SLAP repair. They should be progressively loaded through multiple weeks/months of workouts and do not force the range of motion. You should not be working out through pain and it is important that you get clearance from a trusted rehab professional prior to initiating any of these exercises with an injury.
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My name is Greg Schaible and I am a Physical Therapist & Strength Coach who works with a lot of athletes and active individuals to overcome injuries! Common location of injuries I treat on a daily basis are: Shoulder, Back, Hip, Knee, and Foot/Ankle. This channel aims to help athletes and regular people prevent injuries as well as speed up and increase the recovery rates!
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![SLAP Tear Rehab Explained [WORKOUT INCLUDED]](http://i.ytimg.com/vi/Z2agRYd6FFE/mqdefault.jpg)
➟ Shoulder Labrum Workout Plan➟ sports-rehab-expert.aweb.page/shoulder
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Thanks! Very grateful for your guidance. Fantastic.
Thank you for these videos. It takes good people to share knowledge to others seeking help towards recovery
Thanks for watching! Most welcome :)
Thank you
Thanks alot, Will ad these two
Let me know how it goes!
You good now?
Just went thru PT for my Labrum. Resistance bands are a great starting point if lower weights are uncomfortable.
100% bands are a great option!!
Thank you very much for this, I am dealing with a torn Labrum and trying to get back to my exercise routine. I cannot really do any overhead movements without pain but slowly getting range of motion back. I will incorporate these dumbbell exercises.
Sounds good, let me know how they go! We have a shoulder labrum workout program if you'd like to check it out! Let me know if you have any questions: sports-rehab-expert.aweb.page/shoulder-labrum
Me too
hey hows you labrum tear now?
@@dragonhuntergaming3224 Much better thanks for asking! I have used these dumbell movements among other exercises to help rehab. While it is still not 100% it is so much better than it was 4 months ago. I still avoid any real heavy lifting overhead.
Just got diagnosed with a minor slap tear.. I workout 5x a week and it’s been 4 weeks without doing upper body because I’m not sure what I should do and not do to further injury it but I want to get stronger. Can you tell me what workouts to avoid. Can I still do lay pull downs, pushups etc. I just need help with what to avoid or how to modify it. I’m lost. This is my first injury.
This is great information!! Thank you so much. Do you have any experience with this problem with popping of shoulder?
see it all the time...try bands to just 90 degrees and it usually reduces the clicking with the exercise. Likely need to do other things as well to build the timing of the rotator cuff muscle with overhead movement
Will definitely try this had surgery on my left shoulder for torn labrum over a Year ago now have torn shoulder labrum on my right shoulder not as severe as what it was on the left but don't want to go through a whole surgery procedure all over again plus then the recovery with PT etc it was at least a full year before the surgeon completely cleared me from my left so definitely am going to try all this to avoid such a procedure on my right.
Sounds good! Keep in mind, just because your surgeon cleared you, it does not mean you are necessarily ready for the exercises. I have not seen you move, so TH-cam videos will always be generalized info. So do not push through pain and scale them accordingly!
@@sportsrehabexperts Thanks for the advice
Will definitely add these in! I have an anterior inferior labral tear and have already regained full range of motion.
still need the procedure so it doesn’t degenerate over time
@@luissandoval5811 You mean the exercises or surgery?
Did you end up getting surgery? How long did it take to regain full motion? I just got diagnosed and I’m very worried.
Guys please help me I have slap tear type 1 will I be able to workout again? Can I be 100% back on my exercise without surgery?
@@navneetsankhla6745bro hows your slap tear now i also have a type 1 tear
I have a minor labral tear and it was probrably the most painful thing i've ever experience. I got a cortisone shot to ease the pain bt my doc said no surgery is needed, just rehab. That being said, that pain is so embedded in my brain that even though the cortisone has masked the pain, i still feel phantom pain, if you know what i mean. So i'm afraid of stretching and moving my right arm / shoulder. I'm going on Vacation so hoping the warm salt beaches of Puerto Rico can help but man...... crazy pain. thanks for posting this.
Glad you found it helpful! Keep in mind these are advanced / "Late" stage rehab, so may not be ones you want to start out with immediately
thanks for the video. got a question for the second excercise. when it goes down I feel like my arm is popping out little bit. not a big pain but feels not right. should I go before that rom?
I had 3 herniated discs in my neck & had to stop working out for the last 9 months to get them fixed. Lost a ton of muscle that I had built up & now my shoulder rolls forward. Turns out it’s a torn labrum there. Not sure how long it’s been there & maybe losing the muscle revealed it. Basically you’d have to keep all the muscles in order to keep the shoulder safe!
Whats your opinion about using gyro ball for bringing strength back to Shoulder if diagnosed with SLAP shoulder injury? Any past experiences in your knowledge if someone has ever used a gyro ball and gained momentum back again? Please advice… much appreciated your knowledgeable video..
Gyro ball is nothing special in my opinion. Doing reactive drills/exercises that require speed, timing, etc are VERY important as able. The gyro ball could help with that, but so can many other things!
@@sportsrehabexperts so kindly recommend if my shoulder is sore rotating my arm/ lifting over head/pushing my arm outwards with force/doing Bench press… plz advice what is the most effective drill/ exercise i should stick to…
Hi please help me I have slap tear type 1 will I be able to workout again? Can I be 100% back on my exercise without surgery?
thank you .i've slap tear type 3 but i can not do this exercises
@amrhegazy7221 hello, I also have slap tear type 3 (MRI 2 weeks ago). Did you get surgery?
I was diagnosed with a slap 2 tear, and they said the tear is not critical and I can try without surgery. I'm looking for a series of exercises, but there's one problem. Despite being able to move my arms back and even do push-ups, my shoulder can't move forward or sideways even by an inch. It feels like it's not mine anymore in those ranges of motion. What exercises can I do? I know I should see a rehabilitation specialist now, but I'm still curious.
Bankart, slap, impingement with heavy muscle atrophy, very limited range of motion after motorcycle crash. Only 2 month have passed, i hope i gonna make it
Keep working at it! 2 months is VERY early. Still a lot of progress can be made if you do the right things and stay consistent addressing the problem. Even for a much less traumatic injury, 2 months is very short to judge progress. These issues take time, so be persistent and prepared. Also work with a trusted healthcare provider online or locally to help guide you, that way you don't go months operating in the unknown. Having direction makes all the difference!
Tore my labrum not doing surgery. Besides PT, rest, ice, eating right, are there any supplements I can take to help the cartilage. I heard fish oil and vitamin d supplements can be good
Im almost 7 months post op for a SLAP tear repair. Finished therapy but I’m still experiencing some discomfort. Do you have any good exercises to get some strength back in my shoulder cause I think it’s just the lack of strength.
If you peruse around the channel I have a variety of shoulder exercises. Not knowing you, your movement capabilities, or what "shoulder strength" is necessary as their are A LOT of shoulder muscles...I can't offer specific advice. If you'd like my help online, I'd suggest checking out our online training/rehab programs here: sports-rehab-expert.aweb.page/workout
Does pain in the shoulder blade..not a/c joint sound like slap tear??
Pain can be located in a lot of areas. I don't base my diagnosis off pain alone. Movement and strength testing has a lot to do with it as well.
Hi Dr, I am a surfer and also run sport-fishing charters. I had decompression surgery for impingement on left shoulder and it went well. Now I have problems with my RIGHT shoulder and cannot surf, do a pushup, pull-up, or even fish. All of the fishing reels are right handed, (big gear for marlin, mahi-mahi, tuna) which has put lots of wear and tear on the right shoulder hence the impingement issue . I also have pain with the scaline muscles on the right side. I did an MRI and wondered if you feel that my shoulder can be rehabilitated based on the diagnosis below:
MRI REPORT
The supraspinatus tendon presents a full-thickness partial rupture at the level of the insertion footprint, the rest is thickened with heterogeneous hyperintensity that extends to the myotendinous junction. The corresponding muscle belly without alteration. There are two subcortical cysts, one in the greater tuberosity measuring 5 mm and another in the humeral head measuring 7 mm.
The teres minor, subscapularis, and infraspinatus tendons show normal tension, direction, thickness, and signal intensity.
The tendon of the long head of the biceps is in its groove with normal characteristics.
The glenoid labrum with increased signal intensity without evidence of rupture, the glenohumeral capsular ligaments without alterations.
Increase in the amount of fluid in the subacromial-subdeltoid bursae with synovial growth.
The acromioclavicular joint with moderate osteodegenerative changes. Variety of the type 2 acromion with an inferolateral slope that causes indentation in the supraspinatus. The remaining muscles and superficial soft tissue without abnormality.
Diagnostic impression:
1. Partial full thickness tear of the supraspinatus involving 10% of the total fibers with marked tendinosis and/or tendonitis. It is associated with an acromion with inferolateral inclination, which causes impingement.
2. Subacromial-subdeltoid bursitis with synovial growth.
3. Changes in the glenohumeral labrum suggesting SLAP 1 injury.
4. Moderate acromioclavicular osteoarthritis
Important lesson for everyone - You are not your MRI. The MRI is useful, but it does not give you a great picture of how well you may or may not be able to heal without surgery. Movement is number 1! MRI only confirms the obvious and can be useful WITH a movement/strength evaluation. I've never seen you move, so I cannot answer this question! Many people with MRIs similar to yours can improve! It will take TIME (3 - 9 months) and TIME doing the correct things. If you are not doing the right movements / exercises expect it to take longer and be more hit or miss. If you are doing the right things - you should know within first 3 months if you need surgery or not.
Thank you so much for the response. I have been doing therapy for 2 months and it still hurts. Met the surgeon today and I have a bone spur on the end of the acromion digging into the tendon. Likely from years of paddling. Looks like surgery for me. I will look you up afterwards for post operative rehab. @@sportsrehabexperts
What if you have small bankart labrum tear? Do you need surgery or its better to do exercise?
Very "it depends" question. Lot of factors at play that a youtube comment section will not be the place to answer sufficiently. Depends on current pain, current motion, current strength, and response to treatment from someone qualified. I see small bankart tears do fine all the time!..But "small" is not very objective. If you need help, and would like to do so online then you can email greg@sportsrehabexpert.com and we can discuss what that would look like.
I have had surgery, done over a year of PT everyday and still stuck with 2 bum arms that I can’t even shower most days… anytime things start improving something happens completely outta my control and I’m back at square 1… I don’t even know how all this started for me, I was a completely indestructible 24year old before all this happened… it’s hard to imagine after all this time I will ever be able to work again. I have done everything I possibly can it’s just completely out of my control, I know more about PT for labrum tears then anybody I have seen at this point because it’s all I have done the last year and a half, I have come to realize that no one really knows what they are talking about… they don’t even know if it’s the labrum to begin with that causes all this pain… there’s nothing I haven’t heard or done at this point and I have made it my literal only goal to get better
Sorry to hear all your struggles. All I can say is that not all PT is the same. You need a clear path and progression. Most PTs will have very random approach throwing 10 different things at you at once and hoping something sticks. Help people who have had issues for years all the time. Every one of them thought they had done it all... Not saying I can solve all problems. Just saying that better answers are out there!
@@sportsrehabexperts i have made good progress with PT but something always happens outta my control, I just heard a awful noise in my right shoulder when I was scratching my back and as soon as I heard that noise I have been having extreme pain in my shoulder joint… I mean there goes like half a year of PT. It’s been 2 steps forward 3 steps back now for a year and a half. The pain is so unbearable at times that I don’t even bother showering because it’s to much. Very miserable life to live and I still can’t believe it’s a reality. How much does it cost for your online program? I ain’t made a dollar in a very long time and I’m only 25 with no financial help so it’s been impossible to find any resources.
@@marcusl8243im in the same situation. Left surgery was good. Right surgery had it done twice but didnt work. Now i just do pt
I have popped out my shoulder like 8 times and I have shoulder instability and a partial torn labrum it possible for this to still work
Without seeing your shoulder, I can't recommend this. Work with someone online or in person that you trust to develop a plan to get to this point. Or if unable to get to that point, a good provider would know and refer you for imaging and possible surgery consultation with an orthopedic
Am I pinching the bicep tendon if I feel discomfort when my arm is close to my ear (the first exercise)?
Don't work through any sharp pinch or pain. Possible it is the bicep, but other reasons as well. But no way to tell through text on TH-cam video chat so do at own better judgement. If would like one on one help, email greg@sportsrehabexpert.com and we can discuss what that would look like
@@sportsrehabexperts Thanks a lot
Hello Doctor, I am a cricket player fast bowler. but from last
7-8 months I have been suffering from shoulder pain.There is always a clicking sound in my shoulder in any type of movement. While bowling I don't feel any kind of pain, but it pains too much while throwing the ball. Recently I've done the MRI it's shows i have a slap team which is clocking 11 to 12' O clock and There is separate tear of the anterior inferior labrum which takes the form of a Perthes lesion. Labral tissue is torn from the glenoid rim but remains attached to the periosteum. Stripping of the periosteum along the anterior inferior glenoid. I have no pain or discomfort at all except throwing, i can do everything without any pain but i want to get my throw back. What do you suggest me to do now and how big my tear is in term of grade.
Thank you.
Heyy brother any updates??
Same problem brother 😢. Help me..🙏
Hi Doc. Please PLEASE answer my questions. I got an MRI and it found a minor SLAP tear. Don't really have much pain with regular activities but it pops like 10-15x per day. Especially if I raise my arm above shoulder height. Im 20 and the last thing I want is a surgery that puts me out for a year. I just want to know if it is POSSIBLE to get 100% healthy again without surgery. I miss doing pullups and full workouts. Please let me know
100% possible to avoid surgery. Helped tons of people do it! The trick is doing the right things. That requires an evaluation to recommend what you really need instead of watching youtube videos and guessing what you need.
Ok. Thank you so much for the reply. I am going to go to doctors for further evaluation but all I wanted was the clarity that it is POSSIBLE to not have surgery. THANK YOU!
@@isaacgoldin4998 hey can you please give me some info what have you done in hat tmie
Hi, i have minor SLAP, confirmed with doctor and MRI that not require surgery, but pain is geting back every few months. When doing these excercises, should i work "through" the pain for full range of motion? Adjust angle to avoid pain, or make range shorter?
There is always a "gray area" what you decide to work through is your choice. When I have not context and never seen you move, the only safe advice I can give you is do not work through pain. If we were working together online, based upon what I see from a movement perspective I would put more objective quantification behind what is okay to work through and what isn't.
I also have a minor slap injury tear on my labrum I have been doing PT for two weeks. They will like at first have me doing a neck and shoulder shrugs. The second week they added like exercises like arm raises and a band row and a band pull. Very light and easygoing movements. I'm still on week two and not giving up as far and they think my labrum tear will be fine with only PT.
@@scanningthearea3071 Bro please help me I have slap tear type 1 will I be able to workout again? Can I be 100% back on my exercise without surgery?
@@scanningthearea3071hows your slap tear now are you able to do the workout without pain?
I have voluntary shoulder instability because I tore my labrum so trying to do workouts is a real pain because I feel my shoulder go almost all the way out and then back in and I can do that whenever I want to with my shoulder. Do you know any workouts I can do that wouldn’t make it so bad?
Hey Dustin, you do want to challenge yourself but not to the point where you feel any shifting or excessive instability. Not sure what that looks like specifically for you and where you are currently at? But happy to work together! Have a few option, if you email me greg@sportsrehabexpert.com I can go over those with you :)
Hello Doctor, I have a question please help me if you have any information.
Me and my brother train boxing for 2 years and we have shoulder problems. I have Slap tear in my shoulder labrum.
My brother has shoulder dislocation in his both shoulders. What should he do? Can he return to boxing and train again? How should he solve this problem?
This can not be answered over a youtube comments section. SO many things to consider, SO many variables. I have never seen either of your shoulders move.... TH-cam videos give general advice. If you have a specific problem, you should get specific care from a trusted healthcare provider either in person or work DIRECTLY with them online
I have torn labrum from 12 o clock to 2 o clock and small hill sachs lesion...Do I need the surgery???
I don't know...I've never seen your shoulder! Some people need the surgery. Plenty of people do not need the surgery! Sounds like you should consult with a trusted healthcare provider either online or locally near you!
So I played football for years. I haven’t played in 3 years at this point. I had corrective surgery done on my labrum for my left arm and while the muscle is smaller than my right slightly I haven’t had any problems. I have had problems in my right. Just recently started working out hard again. Boxing and weights. While half asleep I adjusted myself in bed (Was pushing myself up with a chicken wing shape) and I’m confident I tore labrum. I have full mobility in the sense it simply a dual pain whenever I move it around but I can put it behind my back without too much pain. Should I wait to start rehabbing it or start doing light exercises in a few days?
Will be seeing a doctor since I did partially statin my hamstring
In general I am in favor of get started doing what you can manage the early the better. But I have no idea of your specific circumstances because I have not evaluated you or seen you move. So I only give specific advice after consulting with someone online or through our programs where you submit videos.
@@sportsrehabexperts where can I apply to be consulted?
@@TheJMan1K If you go to www.sportsrehabexpert.com you'll see a "workout online" - click on that option. Once there you can sign up for the premade programs called "Zero Weak Links" or schedule an 1hr online consult on that page as well too!
I am from India bro, my left shoulder labrum is tear 4 to 5 percent only . I feel cracking sound in my posterior deltoid area. And I do pushup exercise daily 200 to 300 hundrad ,plz tell me how can I cure my shoulder sound and somewhat pain
Any update?
Hlo sir iam a cricket player i have 2 times dislocation in right hand. what i do take surgery and any treatment
This is not a question that can be answered in a youtube comments section. This is between you and a trusted healthcare provider that has seen you move and tested you personally in person or online
whats the best wayto contact you?
Hey Michael, email me greg@sportsrehabexpert.com is best way to contact!
Can a labrum tear from 1 o'clock to 11 o'clock heal on it's own? Thank-you
Obviously the answer is it depends. Ive never seen you nor looked at your shoulder. The short answer is it can heal! Seen many people with tears return to full function. Labrum doesn't correlate 100% with pain or function. But you have to allow it to do so (rest enough) combined with doing the right things to build its capacity back up.
Could partial labrum tear cause AC joint pain as well?
More than likely that would be a separate issue. Although both labrum and AC joint injuries can be traumatic. So if had a trauma such as an impact then possibly they are related.
Bro this is way too much for my labrum, it already hurts with a simple biceps hold of something light like a phone
I do have the word "late" in the title for a reason. Its not a beginner exercise. Don't do it if it hurts, I know nothing about your situation, ALL advice on youtube is general an non specific to any individual.
@@sportsrehabexperts so how about early? How do you even get it to late if labrums are generally hard to heal
What % of younger pitchers (patients) require surgery?
Don't have that stat for you. Depends on a lot of factors. And a general % really wouldn't be that useful honestly in a decision making process. If I were that kids parent - the only time I might consider surgery right away would be if the shoulder injury occurred from a landing/fall on outstretched arm diving for a ball. But even then, its a spectrum of significance and we would be talking a large tear. All other scenarios, I would not consider surgery to be honest. First step is usually taking a step back and reducing the volume of throws. Not just pitching...But from all positions. Overuse injuries in kids at a youth sports level is a youth sports problem - not a kid problem.
@@sportsrehabexpertsGreat info, thx!
Dude im so depressed. I dont want to live with this.
Sorry to hear this, I suggest you find someone you trust and work with them to help you overcome the problem!
You’re not alone Brother it’s alright
Don't allow yourself down. I'm going through the same thing. I'm actually seeing my primary physician take care of my shoulder problem.
I really feel you bro, but hang in there. Working through my SLAP injury (no surgery) was tough, but I’ve learned so much about my body, and how to train smarter - consistency with the right exercises, a positive mindset and working with a qualified professional are key. You can come back stronger if you do those things! Blessings
@@OliV777I have had surgery, done over a year of PT everyday and still stuck with 2 bum arms that I can’t even shower most days… anytime things start improving something happens completely outta my control and I’m back at square 1… I don’t even know how all this started for me, I was a completely indestructible 24year old before all this happened… it’s hard to imagine after all this time I will ever be able to work again
The first exercise seems unfriendly to the AC joint.
Please explain...Falling and landing on your shoulder is a lot more unforgiving on the AC joint then this. But if you want to stop have reoccurring issues, then I suggest you get to this level of capability..Thats why it has in the title a "late" rehab exercise
My point is a) it's overhead movement b) it's lateral raise c) arm is internally rotated
@@apolyedapolyed7524 arm is actually externally rotated. Nothing is wrong with lateral raises or overhead movements, people literally do those motions every day. Careful of over medicalizing movement. There is a time and place for "ideal" but its on a spectrum. In this case that spectrum of me being worried about the movement is when someone is in pain. But a true testament of someone being fully "better" again is when these motions are not feared, apprehensive or painful.
Those two exercises aggravate labrum , there a different exercise to do
100% there are different exercises to do! If it aggravates the labrum you should absolutely NOT do them. It's why in the title it states LATE SLAP repair rehab. Because there are countless steps before you can get to this point!
@@sportsrehabexperts still :)
Nope not possible Eventually, that ticking time bottom will explode and you'll have a full tear.
Just friendly advice. You should reconsider what is possible. These exercises are not right for everyone and certainly not the starting point. But Ive gotten numerous people to get to this point after a SLAP injury and it feel great for them and build a lot of confidence when programed correctly.
@sportsrehabexperts I just had labrum surgery did all these things for years. Big swimmer in college 8 years later I woke up and my whole labrum was torn off. Dr said should have fixed it years ago. Just saying ticking time bomb
@@whatitis2327 sorry to hear about the recent surgery. But are you are 100% sure that these movements were the sole cause? Not something else..Or a combination of factors...Not saying you shouldn't be careful with load, frequency, duration, etc. But have a hard time believing that reaching overhead is "bad" . The poison is often in the dosage...
@sportsrehabexperts I'm just saying you can rehab and prolong it bur in the end if you have a tear it can continue to get worse without you knowing. Unit you wake up and can't lift your arm up. Swimming ruined my shoulders.