Hard Knock Life

Well it isn’t that bad but it sure feels that way.  I am into my fourth week of recovery after separating my shoulder in a cycling accident.  The timing you could say couldn’t have been better as I had intended to take a break after my spring racing campaign and focus solely on increasing my training mileage.  However because of the shoulder separation, I have been sidelined and limited to anything that requires physical exertion.  That is… until recently.

A shoulder separation (where the ligament is strained or torn at the Acromioclavicular  joint) generally occurs with blunt force on or around the shoulder area.  In my case, I went heels over head onto the road landing on the rear of my left shoulder resulting in a type 3 separation.  With the separation confirmed, I quickly booked myself into physiotherapy to kick start the recovery process.

The recovery itself and as I am still learning, consists of many stages.

Week 1 through 3 – Self Recovery

Medication for the pain consisted of Extra Strength Motrin/Advil and Tylenol.  Motrin was used in combination with ice to ease the pain and decrease the inflammation.  Tylenol was used to ease the pain.  I took these as directed on the package for the first week.  There after, only as needed.  For ice, I tried to ice three to four times daily for up to 15 minutes.

For the first three weeks, my arm was in a sling to limit movement, ease the weight from my shoulder and position the clavical in line with the acromiom to encourage the ligament to heal.  As my arm would be in a sling, sleeping on my left would be impossible.  For the first two weeks, I slept on a recliner.  After the first week, I began removing the sling at night in favour of elevating and resting my arm on a side pillow.  With my arm in a sling, although driving was technically possible, for safety reasons I choose to take transit to work.

My self recovery also consisted of adequate rest.  For the first week, I did very little and spent a considerable amount of time on the couch.  I had taken a few days off work to get more x-rays taken and attend a few physio sessions.  Brief excursions were taken to the local Dairy Queen for burgers, fries and/or onion rings.  My moral in the first week was pretty low so yes… I did indulge but just a little!

Week1 through 3 – Physiotherapy

The day following the accident, I went to see my GP and asked for a requisition for additional x-rays and physiotherapy.  I wanted the additional x-rays as the originals taken at the hospital did not include any weight bearing pictures.  I wanted to know the severity of the separation and the holding a weight would identify the displacement of the clavical.  I also booked myself in for physio.

Until I saw the orthopaedic doctor and to learn whether surgery was required, physiotherapy involved ultrasound, laser, electrotherapy and taping.  The ultrasound, laser and electrotherapy were done to encourage healing and removing bruising.  The taping was done to push the clavical down, positioning it closer to the acromiom to accelerate the healing of the ligament.  With my arm in a sling, it was important to keep my fingers, wrist and elbow mobile by going through a full range of motion.  I generally did this with my arm supported by a pillow.  By the end of the second week, I began subtle arm pendulum exercises and increasing the range of motion in my shoulder as pain would allow.  I also performed assisted arm raises while lying down to the point where pain was felt.

Week 3 – Physiotherapy

Into week three I began some resistance exercises using a band (green) and a cable machine at my local gym.  Not entirely sure of the effective resistance/weight of the band, but at the gym I am lifting 10lbs without too much pain.  The range of motion is limited and only within the degree pain is not felt.

Week 4 – Physiotherapy

Into week 4, the pain has subsided except when exerting pressure towards the outside of my shoulder.  For instance, if making a fist with your left hand and pushing it into your right hand, pain is felt on the left side of the shoulder.  I completed my last physio session as my physiotherapist considered my range of motion was very good and that I was self motivated to complete the required strengthening exercises.

So the recovery process has been going well.  All in all, 75 percent of the recovery has been completed in 25 percent of the recovery period.  I can expect another 3 to 4 months until I am completely recovered but I expect some lingering side effects.

More updates to come...