well, i finally went to see the good doctor and he gave me some good news - my shoulder is not torn (possibly some micro tears, but no major tear) which is great news. he gave me the ok to modify crossfit workouts and go back to muay thai along with rehab exercises to do daily - so that was a huge relief. he said to get back into it VERY slowly and that i am not allowed to go heavy under any circumstance. like the 25 lb bar at the most IF it doesn't hurt it, so we'll see. he says if its not better in two weeks, we'll give it a steroid shot to see if that helps. he believes its a case of going too heavy without proper form and not having the strength needed in my scapulae to stabilize the movement which in turn has irritated my rotator cuff quite a bit and is probably causing some tendinitis. obviously don't do anything that hurts it, but to try to modify movements to get it moving and strengthen it. he was impressed with how much stronger i was overall so that is good. he says probably 4 more weeks of recovery which means not going 100% which is damn near impossible for me. i hope i can pull this off with out losing my sanity! i guess my week is going to look like this (with the unsaid "taking it easy on the shoulder" clause in full effect):
mon - PM warm up with 4 X 400's, 4 sets of 25box jumps, 25squats, 25back extensions and 25sit ups then my rehab exercises. maybe the elliptical after that for a bit.
tues - PM muay thai
wed - AM cross fit (YAY!)
thurs - PM muay thai
fri - cross fit (YAY!)
i doubt i'll get much of anything in this weekend, but i'm shooting to at least squeeze in a run - we'll just have to see how the weekend goes.
2 comments:
YEA!! glad it isn't too bad...but go easy on that shoulder of yours!
miss you too! WE need to get together.
Glad to hear it! Go KB!
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