Any advice to help recovery from shoulder impingement. Had a few physio sessions but not made much difference. Must admit I have not rested much, only when it's been flat. is it rest that is required. thanks in advance .
Good paddling technique and a good paddle!
I was suffering and found that these helped a lot.
I watched as many paddling technique video's as I could find and be aware of the load your placing on your shoulders.
Take off with lots of small/short strokes til your moving and then increase your stroke length for example. Going straight to long strokes puts high strain/load on your shoulders. Start in first gear, small short strokes, then change gears as you get moving.
I found a good paddle a great upgrade, they don't hold water/weight, they are lighter and have a better/softer flex IMO.
Adjustable paddles are ok for a beginner, but trade it in as soon as you can.
Adjustable paddles are stiffer, hold water in the shaft, which adds weight, which you have to swing.
You don't have to spend a fortune to get a better paddle, anyone who paddles regularly, will love a better/one piece paddle IMO
Here's a simple stretch you can try.
With your back to kitchen table, step away from table, place palms on table and slowly lower yourself down and you will feel shoulder impingement slightly stretch . Don't over do it so that it hurts but do this whenever you can and hopefully fixes problem.
It cured my shoulder and several others I have shown. Learnt it from a retired physio at the gym a few years ago.
A bit left field, find a Sports Kinesiology practitioner . It releases the original muscle trauma memory from initial incidence allowing quicker recovery.
I'll third for hanging,
its great after long corrugated dirt road trips also.
Will try the hanging and other exercise suggested. a climbing mate said he did a bit of hanging off finger board(big hold) and helped him, good to here support for the hanging.
I have a good single piece 100% small blade carbon paddle, I suppose vat 55 it catches up with you. thanks for advice guys.
Best to look at a new paddle with a much softer shaft , smaller head size and shorten it by a couple of inches. Stop using the paddle you have got for now. Keep you elbow low in the stroke pointing towards the water not the horizon . This will help take heaps of load off the joint every stroke . That along with physio & stretching is the key.
Look at the way you sleep. If you are waking up with pain in the shoulder change the way you are positioned. I've had chronic pain in my right shoulder for many years. I gave up prone surfing because of it and got into SUP which has helped. I found the position I was sleeping was contributing to my shoulder problem. Over some years I have trained myself to sleep in different positions. I don't limit the activities I do now I just manage the degree I do it. My shoulder is the best it has been for over 15 years.
The professionals never talk or look at position of sleep and I reckon it has a huge impact on shoulders.
yeah sounds like a start, but not individualized and under dosed which is pretty classic physio. Keep working on that strength for sure. Hernia's are tricky. The simple answer is yes - you can do more damage. If a hernia becomes incarcerated (amazing word), essentially stuck inside the tear, then it can cause some serious issues to whatever is stuck, which is usually a piece of bowel. I do know blokes that are getting about SUP surfing with hernias - but my advice would be to escalate that one by heading to your GP and asking those questions. Good luck
The inguinal hernia one is tricky.
I have been managing mine for over 29 years. Some doctors want to operate on all hernias whereas others take a wait and see approach.
I actively monitor my hernia by having an ultrasounds every 3 to 5 years . Mine has not changed since I started SUPing. Still 6mm gap but no bulge (no change) . Mine is an indirect inguinal .
Things I do to minimise worsening are:
a. Avoid heavy lifting and when I do try not to squeeze ...you know what I mean
b. Keep weight down, don't overeat and make sure you have a diet that keeps you regular .
c. When I feel minor pain or sensations then I rest
There are also some exercises that you can find on YouTube that help
At an individual choice . I am trying to minimise surgeries. However if it gets worse then I will have no choice.
Hoping also that surgical techniques improve to minimise post surgical risks.
Note this is my personal choice and not necessarily the best one.
So you need to make the decision that's right for you. All the best with it