Wednesday, Sept.19, 2019
Followup with OS for May RCR Surgery (4 months)
Great ROM! Ahead of schedule for ROM!
He is very proud of me, and I am “dancing cat” delighted.
Next stage of recovery:
-Maintain schedule of ROM stretches.
-Begin rebuilding stamina of repaired RC tendon and right arm:
-Do resistance band exercises and/or use light hand weights. Start with easy 10 minutes per day. Increase very gradually, perhaps 30 seconds or 1 minute more per week.
It is okay if the arm and shoulder are tired or ache a bit after exercising, but IF THERE IS BURNING PAIN, STOP, YOU HAVE OVERDONE.
-Keep walking in the pool. I can do some resistance arm/shoulder work in the pool, but do not overdo.
We discussed using the time in the pool for walking to address my foot and leg issues. (See my knee and other/foot threads for those updates) Also, spreading the exercises out during the day, rather than doing everything in the pool in the afternoon might be better, especially for stamina.
-Ice, as needed. At present, I ice the shoulder after dinner and at bedtime.
-Take pain meds as needed. At present, I am taking only the Celebrex 2x a day and occasionally, 2 Tylenol, and the latter is for the knee ligament pain, not the shoulder. I use topical roll-on aspercreme lidocaine on the shoulder. He gave me a prescription for 5% lidocaine gel.
-Too soon to get down on a mat to do other exercises. (I asked because the more I walk, the more I need to do hip flexor stretches). Too risky with the present degree of strength/stamina in the shoulder/arm. Instead, do them on a firm mattress: Our sleep number bed is ideal because it can be made very firm for this.
>Return in 2 months (sooner, if needed).
Today’s Mindful Meditation (app) seems quite appropriate.