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Mending the Shoulder, Wendler Style

By admin | In Recovery | on August 3, 2012

Happy Birthday Patrice!

One of the most common injuries we encounter in the gym is shoulder related. According to Wikipedia, the reason for this is:

The shoulder must be mobile enough for the wide range actions of the arms and hands, but also stable enough to allow for actions such as lifting, pushing and pulling. The compromise between mobility and stability results in a large number of shoulder problems not faced by other joints such as the hip.

With that said, most people come in here with a lifetime of poor posture or scar tissue build up from previous injuries which already inhibit the mobility of the joint, much less the integrity of it to withstand heavy weights, explosive lifts, and dynamic kipping.

Jim Wendler recently underwent shoulder surgery and posted a great article about incorporating the Wendler method into his rehabilitation. (He, of course starts out with a disclaimer about having a medical professional look at your shoulder before you begin on any rehab program as all of you should). Prior to his surgery, he did the following:

  • Cut out inflammatory foods. (ie gluten, legumes, dairy, nightshades, etc)
  • Took supplements (ie fish oil, vitamin C, etc)
  • Promised he would do “nothing stupid for 4 weeks”
  • Wrote down goals

The challenging part came in the first month after surgery.  He had to remain patient, and “not rush the front end of rehab.”

Weeks 1-4: Recovery, rest, reduce inflammation, continue supplementation, and “don’t be a hero.”

Weeks 5-6: Begin rehab protocols, but continue with icing.

Week 7:  Based on your range of motion, begin a 5/3/1 program starting with ridiculously light weights as your working 1RM.  Add chin ups, deadlifts with double overhand grip and straps, and squatting as you feel comfortable.

In the article, Wendler goes into more detail for his recovery regimen.  Read on for more details on the rehab protocols he uses, such as the Rippetoe Fix and movement work, as well as his amazing results 6 months post surgery.

WOD 08.03.12

Deadlift 1×5 or Wendler

3 Rounds:
50 Double Unders
10 Power Snatches

11 Comments to "Mending the Shoulder, Wendler Style"

  • Nick says:

    August 3, 2012 at 7:08 AM -

    Happy birthday!

  • Tina says:

    August 3, 2012 at 7:11 AM -

    Happy Birthday Patrice!

  • Holley says:

    August 3, 2012 at 7:42 AM -

    Happy Birthday Strong Lady!!! It has been fun watching you make such big improvements lately, keep up the hard work! :)

  • Amy says:

    August 3, 2012 at 7:46 AM -

    Happy Birthday Patrice!

  • Kevin says:

    August 3, 2012 at 8:17 AM -

    Patrice — Happy Birthday! Have a great one!

  • Randy says:

    August 3, 2012 at 8:36 AM -

    Happy Birthday Patrice, enjoy your birthday weekend.

  • Mike K says:

    August 3, 2012 at 9:11 AM -

    Happy Birthday Patrice!

  • avelyne says:

    August 3, 2012 at 9:30 AM -

    Happy Birthday Patrice! I knew when I took you through Foundations you were going to be a strong, fierce athlete! Your determination to conquer new skills is inspiring. Keep up the great work and have fun in Hawaii next week!

  • Amanda says:

    August 3, 2012 at 12:01 PM -

    Happy birthday, Patrice! I cannot remember a day in CFI where you haven’t shown up with a smile on your face… what’s day’s challenge. Thanks for always bringing in your positive attitude! I hope you have a great day.

  • Xuan says:

    August 3, 2012 at 2:04 PM -

    Happy Birthday Patrice!

  • Jason says:

    August 6, 2012 at 5:21 AM -

    Happy belated birthday, Patrice! It was great seeing you again at Intrepid!

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