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The Road to Injury Recovery Part 2

posted on September 6, 2023

After a few weeks of doctor appointments, x-rays, and an MRI scan, I finally have my shoulder injury diagnosis… It ended up being a grade two shoulder separation with a bruised collar bone, which I was excited about because that means no surgery and I will have a shorter recovery timeline!


As I mentioned in my previous blog, things such as injuries are all a part of the learning process in the sport of life. I’m currently learning how to get back to my normal everyday life while dealing with a nagging shoulder injury (along with the concussion as well).


I started physical therapy with my orthopedic doctor’s clinic this past week, and I am already learning a lot about how to build back my strength and how to ease back into powerlifting and biking. My doctor explained the shoulder muscles and possible recovery exercises thoroughly. He said that after about 4 weeks of physical therapy and working hard, I should be good to start lifting again, which is great news because I have missed it these past 6 weeks.


My initial assessment with him showed that my range of motion in my injured arm is very little and that I have a winged scapula that was most likely caused by my wreck and lack of muscle stabilization. After about an hour-long session, we established my initial exercise program to be as follows:


  • External rotation with band and a towel under the armpit to ensure I am squeezing my arm throughout the movement – 5 sets of 10 reps
  • Band resisted bent over rows – 3 sets of 10 reps
  • Band resisted shoulder extension – 3 sets of 10 reps
  • Band resisted shoulder retraction – 3 sets of 10 reps
  • Shoulder posterior capsule stretch – 1 set of 10 reps (holding for 20seconds at a time)


I would still love to hear any injury recovery stories that you all may have. I appreciate those of you who have already shared, and who have been there to listen to my story as well.


Stay well my friends,



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