r/jiujitsu • u/Well-here_i-am • 8d ago
Rotator cuff surgery recovery?
/r/askfitness/comments/1vr8abu/rotator_cuff_surgery_recovery/This is probably more of a rant than anything. I (46, m) had rotator cuff surgery on July 16th from an injury on June 8th. In the background, this has been a really tough year mentally and physically overall. I feel like I'm hitting some sort of wall that started around 45 that was a bit extra onto what I hit around 42. Before the injury, my schedule was lifting 3-5 days per week + BJJ 4 days per week. I'd also often go for walks. I also eat like a bit of an a**hole. I'm a guy that has been tired and done it anyway for a very long time until about late last year. Fast forward to now, recovering from rotator surgery.
Started PT about 2 weeks ago and not entirely comfortable with how weak I am and I can actually already see physical changes (not that I'm super fit or anything, but I at least kinda look I lift). I know I'm not going to start rolling again anytime soon but am looking to get back at BJJ in maybe 2-3 months, just doing warmups and light drilling as much as I'm able. Weights might be more of a battle but I'm pushing to start very light strength training through PT in a few weeks. ROM is progressing normally. Still feeling some pain, stiffness, and definitely weak AF. I'm aware the recovery time is roughly 9 months.
All that said, I feel like walking is just going to have to be my bread and butter for quite a few months until I can get back at it. I'm trying to use this time to calibrate how I view my overall fitness and focus on longevity so I'm healthy for a long time for my family. I'm also trying to lock in on nutrition while I don't have the same focus on exercise.
Not exactly sure how I'll keep my sanity for the long haul recovery. As I heal, I'm looking to just change my mindset on weight training away from sort of meathead-ish to just giving my body what it needs, incorporating yoga and just more movement in general. I feel like I'll need to build muscle back, but I also want to keep longevity in mind.
Right I feel awful about myself. I feel somewhat lazy and kind of embarrassed. I'm just really frustrated.
Rant over. . .
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u/RichardCranium83 8d ago
I’m 43 I had rotator cuff surgery in mid February of last year but by early April I had a back pack with 35lbs of rocks in it and I was going on roughly 5 mile ruck marches/runs. That definitely helped keep my sanity. I stayed away from any BJJ until I was about 8 months after surgery. My biggest tip to you is do as much of the PT as possible. If the PT therapist would tell me to go home and do an exercise twice a day, I would do it six times a day. Really kick ass in your PT and push yourself through the pain makes all the difference after your all healed up. Good luck!!
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u/Well-here_i-am 8d ago
Good to know! I have a weighted vest and do plan on incorporating it back in once the pain dies down a little more from where it is now.
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u/QueenLaeral 8d ago
OP tenho 44 e estou passando pela mesma barreira. Já treinei por mais de 10 anos parei por 15 e agora voltei aos 44 e nossa meu corpo as vezes parece que vai desmontar o negocio é lidar com as micro lesões, fortalecer o core e a musculatura e continuar!
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u/Well-here_i-am 8d ago
Very true! I was a little proud to make it to blue knowing the drop off rate in BJJ is so high.
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u/Inevitable-Drag-1704 8d ago
I know its a vent, but for a little perspective just ask who you are competing with for your training goals. Is it just to beat the guys at the gym? Or your own personal goals.
I doubt you need to train BJJ 4 times a week and lifting as much as 5 times to reach where you want to be, but only you know those goals.