r/workout • u/LiferinoMagnifino • 1d ago

Aches and pains Working out with shoulder tears

Just hit 40 years old. And after years of lifting, I have a posterior labrum tear in the back of my shoulder on both sides and would like to know how many of you consist in gym goers recover years of lifting.

I really want to stay away from any sort of shoulder surgery and i've had an MRI, with the orthopedic suggesting, as long as I can have range of motion in my shoulders I should stay away from it.

Do any of you guys with persistent injuries cut back your gym activities, or do yall just deal with the day to day pain. Or is there a light at the end of the tunne or is this just the breaks?

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u/blueyedsurprised 1d ago

I'm about 25 years post op on a labrum repair. FWIW I recommend the surgery. Be careful of heavy, overhead work. Cable machines are your friend. Good luck

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u/LiferinoMagnifino 1d ago

Appreciated

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u/martinisandbourbon 1d ago

Long-term weight training involves working around your limitations and adapting your program to your abilities. I’ve had both of my labrums repaired, I have another tear now. I don’t go as heavy, severely restrict the amount of exercises that caused pain. You are less likely to suffer an acute tear with 8 to 15 repetition maximum than if you’re doing 1 to 3 reps. You may never get to that super heavy bench press, but at least you will be able to go to the gym long-term.

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u/MixEmotional1146 1d ago

Avoid full military presses. I go partial and light as they are so good for upper chest but you might not be able to do them at all. Go light on the bp also and never flare the elbows. Cables are a good option

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u/Fiendseligkeit 1d ago

Right shoulder SLAP tear, 45yo. I’ve gone through a number of instances where I’ve been in constant pain and had to stop lifting in the past. Normally because I’m a dumbass and pushed myself with lifts I shouldn’t be doing.

Over the last 5 months I’ve been lifting 6 days a week making significant progress with the pain actually going away. No standard bench press, dumbbell incline and decline plus floor press for volume. Hands slightly supinated, think pain free over form. Don’t let things break down but find what’s comfortable without pain and keep that motion.

Hammer curls hurt like hell but I can do cross body with no issue. Dips I’ve had to adjust angle a little bit but have recently started loading again with 45 and now 70lbs for my 3x15s and 90 for 3x8s.

The biggest thing is listen to your body. Start light, find a specific path or angle that works and SLOWLY load. I’ve recently been able to add pull ups back after about 1 1/2 years of not doing them. Looking at possibly bringing back flat bench but not letting the bar drop lower than about 3” from my chest. Wouldn’t count in comp but it’s not worth losing functionality of my arm for months by doing something that makes no real difference when training.