Just had surgery to repair a bankart lesion on Nov. 24th. Doc told me 4 weeks in the sling, 8 weeks before riding the trainer (with both arms), maybe another month before I can ride outside. Obviously this is disappointing but I understand the risks of progressing too fast.
So what have people done too stay fit in the first 2 months, especially during the sling period? I’ve taken up hiking and doing some body weight exercises but it’s growing quite dull. Also how have others returned to tri and mass start racing? I have 14 weeks before my road season starts.
4 weeks in the sling? I was less than two and they started physical therapy. I think I was on the trainer (not in aero bars) within a month, and I was running within 6 weeks, although I used a modified sling while a did it.
Fret not, you can pretty much fully recover. I completed 2 fulls, several half IMs, and a ton of other races after the surgery. I don’t have full range of motion, but good enough for a MOP swim stroke. About the only thing I can’t do is complete range of motion overhand pull-ups…can’t do a dead hang at the bottom.
Mass start racing? That’ll be tough because you will be subconsciously guarding your arm. It was kind of scary first couple of races, but I discovered quickly that it was much better to be on the offense instead of the defense in the mass starts. That did the trick. Hang in there, you’ll be fine! Best of luck to you!
I agree w above thoughts however DO NOT push beyond what doc lets you do. Each one of these is a little different. I had a bad injury and mine healed slowly. Was six months at least before I was ready for competition. Did come all the way back in the end though. Good luck.
Follow your doc/PTs orders and you’ll be fine. I did lots of boring one armed trainer riding. Also really pour yourself into your rehab exercises. I had a similar surgery 7 years ago, shoulder is as good as new and I have done lots of tris since. My surgery was around this time of year and I managed to get in a decent race season the next year. Best of luck.
For whatever it is worth, I had a Bankart/SLAP 2 repair in 2005. It went to sh*t this year and I had to have a bone graph to the same shoulder on top of some more fixes to labral tears. In all, I now have had two open surgeries and 6 anchors in the same shoulder. Listen to the Doc and your PT therapist. Rehab the shoulder slow. Don’t ruin what they have fixed due to impatience. I was given advice in response to my recent post. I’m now 6 weeks post-surgery and have been given the ok to get out of the sling and continue with faster-paced PT. Since day two I have been walking on the treadmill. I have progressed to doing more incline walking/hiking (when outdoors). DO NOT FALL IF OUTDOORS. I did lunges for body-weight exercises. I had also gotten back onto the trainer (at week 4 post surgery). I know, my Doc and Therapist told me NO to both trainer and running for the first four weeks. It sucked hearing it. But now, at the 6-week mark they have taken those restrictions away and have given me the go-ahead. Worst thing you can do is re-injure yourself though…so be smart.
Patience is key…do what you can, challenge yourself without hurting yourself. Wear your sling. Do you hikes and walks. Do your body weight lunges, squats, etc. You will come back just fine.