Questions on injuries on training.

[Glen Eames]

Well, I bought the gymnastic body workout book a little over a year ago. Began to implement some of it into my training routine for Brazilian Jiu Jitsu, but nothing serious. I had intentions of diving into the program head on once I purchased some rings (Which I did), but right around the same time I injured myself badly. At a BJJ tournament 4 months ago I got a takedown on my opponent and landed on my shoulder wrong and tore my rota-tor cuff. I ended up in my opponents guard unaware of what I just did, he threw an armbar, and while I tried to defend it he rolled me onto my back and I felt my left pectoral tear along the collarbone. I didn't need surgery because they weren't complete tears, but I will admit I've never had an injury this bad before. I'm at the point now where I can stretch and do crunches again but still can't do a push-up. Im going for an MRI next week just to see how the tears have healed and to give me an idea of how far I can go in Physical Therapy. But my main question is, have any of you in any of your gymnastics experience seen any of the athletes with this kind of injury, that were able to return and workout like they had before? I'm asking because I *really* wanted to start implementing bodyweight and ring strength training full time into my weekly routines. For many reasons other than BJJ. But feeling the way I do now it almost feels impossible, and particularly defeating. I'm not giving up, just looking for some answers. Thanks for listening!!!

[Blairbob]

Many gymnasts suffer from rotator cuff tears, shoulder dislocates, all kinds of things. Give it time and workout accordingly.

[Longshanks]

I had a partial tear of my supraspinitus nearly 2 years ago now and it's only just started getting better in the last 4-months since I started isometric exercises and stretching for physio. It took nearly a year to get a proper diagnosis for me though due to the abysmal quality of doctors where I live who just kept throwing NSAID's at me and telling me to bugger off. I only got a straight answer when a paid a private professional sports physio a fortune for a consult. Even after his advice on physio my injury didn't improve a bit in 5 months of physio. I only saw an improvement when I did a lot of web-browsing did all isometric work and alternated heat and cold for an hour a day. As it gets better I still just put a hot water bottle on my shoulders for an hour before bed. I also read that you should leave it 6 months after it stops hurting before returning to contact sports or it can flare up again. I've tried rushing back into hard press-up variations to soon before when I thought it was sorted and it sets you back months. If its your pec you've damaged I'd say the easier press-up variations held isometrically would help a lot. Steady state cycles are vital as well to make sure you don't rush your tendons recovery. Even if its just holding the top of a press-up and tightening your pecs at first it will help.

[Longshanks]

Here's a link to the first physio that started working for me.

http://www.cyberpt.com/cptcondtrt3rotcuff.asp

There's a page of videos of isometrics for just about every angle of motion conceivable. I did these 3times a week for a couple of months then just started doing isometrics from Coach Sommers' book (Headstand worked best for me for the supraspinitus). I think the internal rotation exercise near the end of the strengthening video would be most relevant for you but doing them all will do you good so you don't develop any strength imbalances.