I have a frozen shoulder and my Physio has banned me from running, speed walking, and swimming or any movement that activates the muscles and joint that is sore. I am allowed to lie on my back in the pool and wiggle my wrists around. Basically mimicking a floundering whale. I am allowed to walk fast as long as I don't swing my arms so at least that is something.
I need to handle stress better today I got told by my doctor and my physio that I am not handling my stress well. We have a family issue that is very stressful at the moment. I was doing ok then I got back to back kidney infections effectively taking away the main way I destress, running. Both doc and physio were very supportive but I need to find a back up from running to handle stuff.
I am going back to my relaxation apps.
Walking is good. I was thinking I could work on my squats and lunges (don't need shoulder so much for them). And I was wondering if any one has any good core work that you can do without shoulders. I have virtually no movement in my left shoulder without pain.
I thought I could if I could come out of this phase will strong legs and core getting back into running might be a bit easier?
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Realfoodieclub
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Oh so sorry to hear that RFC. Squats and lunges as you say, and could you access a static/ spinning bike the keep up the aerobic levels?
As for core, If you don't lift your upper body the bicycle exercise is good, as is raising one leg at a time really slowly. It will probably work only some muscles, but still better than nothing.
Take care of yourself, and keep doing the relaxations exercises.
I am so sorry to hear about your shoulder!! You take care of yourself!! I am not sure what exercise you can do without using your shoulder. The only thing i can think of is at the gym those stationary bikes that you sit on like a chair!! Not much help really !!
Just look after yourself and i hope you find something that will help you with your stress!!
I don't have any advice other than take it easy and keep your spirits up. Just want to say that I am really sorry to hear things are not getting any easier for you. All the best!
Yes - as pigivi said, cycling seems the obvious one if you can do that without hurting your shoulder. Walking is also great, both for stress and for exercise. If you can't walk fast then walk slow, but getting out and moving around is good.
Things like planks and situps are going to be difficult without involving your shoulder but you could try lying on your back and lifting your legs a few inches off the ground using your tummy muscles. Hold for a few seconds and then repeat in sets of 8-10. That will help with core/abs.
Thank you. Walking has always been good for stress. I will definitely try the abs raises. Always shied away from them a bit. But there is no time like the present to start.
Oh RFC that's not good. Im not sure if you have thought about Tai Chi? It helped me a lot when going through difficult stressful times. I also know it has helped folk with shoulder problems. Send me message if you want more info. Sending you hugs.
Hey RFC, so sorry to hear you're on the IC. I also use exercise to help deal with stress/depression and I can't imagine how difficult it must be to have that taken away when you really need it.
How about yin yoga? It's lots of passive, floor bound poses that work your lower body, and I find it really, really relaxing. It usually involves meditation and is often done by candle light. Worth seeking out a class.
Sorry to hear your injured, after watching my mum suffer with a frozen shoulder a few years ago I can imagine the pain, on the plus side it will get better so you're not done for yet! If you find anything else to de-stress please pass it on......I can't go out running as I just put my house on the market and I seem to have a lot of viewings this week which is great but also it's messing with my time and after only 4 days at this malarkey I'm starting to feel frazzled (I guess lying in bed wide awake thinking non stop about houses until after 2am doesn't help matters!) Hope you get better soon and the other stresses in your life get less!
Thank you. Moving that's a stressful time at the best of times never mind without running or sleeping. At times like these I use an app on my phone by a guy called Andrew Johnson he does a deep sleep one that helps me get a better nights sleep, unfortunately it can't help with waking up with the pain in the shoulder but it might help you switch off.
You have been really through the wringer lately xxx
Im sorry I dont know what advice to give regarding alternative exercises, but I just want to give you a big hug and send you best wishes for a speedy recovery .
Thank you for all your hard work, time and efforts in running this site. It wouldnt survive without people like you and it is very much appreciated xxx
Hi RFC, so sorry that you cannot run at the moment, what a complete pain for you. Your plans for walking, lunges and squats will all do good and I hope you get to do something relaxing too, it sounds like you need it. What about Hula-hooping, keeps the waist in trim and the legs moving and you can probably keep your shoulder immobile. It took me a while to manage to do it, but a weighted hoop was recommended and now I find it great fun. Take care, and I hope things sort out for you soon x
Thank you. That brought a simile to my face. In my twenties a group of us used to go to a pub at lunch and the thing that made everyone laugh the most was to give me a hula hoop. You have never seen anyone as bad as I can be on the things. Everyone used to fall about the floor laughing. Saying that I saw a girl in the park at the weekend and what core Stregnth she had, I was In The park for an hour and she was just gracefully passing the hoop all round different parts of her body I was really impressed. I'm not a fluid sort of person more robotic, does it come with time?
That sounds really painful, and I don't wish any injury even on my worst enemy, I've never had an injury to my shoulder before so not sure what I can suggest for you to be able to do apart from what other people have suggested, cycling whilst making sure your not moving your shoulders, maybe leg raises, lunges, squats,
I wouldn't suggest doing the plank because that involves your shoulders as well even though it is for your core,
I'm sorry I can't have been of much use, I hope your recover soon and well and that you are back on your feet being able to run again soon,
Thank you, I think I will make time to go to the gym and use their steam room, good for stretching the muscles out and relaxing. Heres to hoping were are both up and at them soon.
sorry to hear you are suffering i don't have much advice/experience on alternative exercising, but i used this programme called headspace when i was stressed and found it very good, might be worth a look. they have a free 10 day programme, then you can sign up if you want, quite relaxing i found. Hope you feel better soon, and we can support you the way you support us all!
Thank you I will have a look at that. I am gutted on a second front, I had just got an email inviting me to tonbridge Sports Scool over the race walking. from a Guy called Pete Selby. I now have to email him and tell him I'm out of action for a while. Gutted.
Aww RFC. I'm sorry you're hurting and I'm sorry you're under an unwieldy amount of stress. I agree with the above post on yoga - there are some moves and stretches you can do without your shoulder that will benefit your running. A good yoga instructor will give you suggestions for modifications and different moves for different abilities and injuries you may have. And you can do a lot of it in the comfort of your own home as well.
Thank you. I have a yoga app that I got with good intentions of using a year ago maybe I should have a look at all the moves. It has the facility to make your own sequence, I suppose it's as good as time as any to give it a go.
I have had two frozen shoulders and still ran. The last one was late last year and I just carried on as usual. My frozen shoulder lasted for 6+ months - even with doing all the exercises from the physio! They are a pain in the ............ shoulder
Thank you. I am Sure I will be running with a frozen should eventually, unfortunately he can't even massage it just yet as it is so angry. I know the more work I put in with the stretches he has given me the quicker I will get back to running. I have heard they can last a while hope, yours stays away fro a long long time.
Oh so sorry to learn you're hurting and on the IC.
The only thing I can think of for exercising your legs without using your shoulder is going up and down the stairs.
Prior to running I used to go up and down our stairs at home 10 times a session several times a day. I am sure it helped as I did not struggle much when I started running.
Oh RfC that sounds horrible, on all fronts! No new thoughts re physical activities to cope with stress but what about some 'focussing on the breath' type activities? Seems to have a psychological and physical effect and you can do it anyplace. Big hugs x
An experience: I have a frozen shoulder which first hit me last autumn after moving a lot of furniture. There was a short period (a week or so) when it was very painful and I had to be very careful not to jar it. If it moved a certain way it would make me almost scream with the pain. That phase son passed and it settled down fairly quickly into something I can manage. My movement in the affected arm is still restricted (can't reach behind or fully raise my arm). I have no pain during the day but find it interrupts my sleep particularly if I lie on the affected side but also if it is on the upper side and doesn't have enough support. It took a few months before I could swim without pain but through perseverance with swimming and gradually adding back work with weights, I have regained most of the strength if not the flexibility. I started running 3 or 4 months into having the problem, so don't know what issues that might have brought. Unfortunately I still cannot sail my dinghy.
I can resonate with so much you have said. I am lucky in the fact my NHS gp sends me to a sports physio clinic so they totally understand my need to run and I am sure they will sort the problem out back to my former self. The sleeping issue makes you tired so I totally understand that one but I have faith they will restore me. I feel so much older than my 48 years right now. Hope your heals soon.
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i don't have much advice/experience on alternative exercising, but i used this programme called headspace when i was stressed and found it very good, might be worth a look. they have a free 10 day programme, then you can sign up if you want, quite relaxing i found. Hope you feel better soon, and we can support you the way you support us all! 
but you will get to that training, stay positive it WILL happen..................... take care RFC X 
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