Hello, my friends, and thanks for joining week 12 of our open thread. We don’t have time to waste. Let’s roll.

Charlie says:

Being an elite athlete, I am sure you have dealt with your fair share of injuries. I recently suffered a torn labrum which required surgery. I rehabbed slowly but surely, returned to my physical line of work but still suffer from a lot of weakness in my shoulder. In the gym, my shoulder is obviously my main concern. It is holding me back from gains.

I guess what I am asking is for some advice on how to overcome such an injury in the long run and maybe some advice on how to deal with it.

Charlie, I’m 39 and wear a sport coat to work. The elite athlete compliment will get you everywhere. Nice work.

You’re correct, I had my fill of serious injuries. From an Achilles rupture to a lat pull, I learned boatloads along the way. Long term, My best suggestion is to pay very close attention to your bodies signals: From marksdailyapple.com:

It’s only when serious illness hits that we sit up and take notice. (Ironically, sometimes serious illness teaches us how to listen to our bodies, to discover how symptoms – however subtle – can be a crucial barometer for larger issues.) The body has – and shares – its own brand of wisdom. We’d do well to heed its cues before it smacks us over the head with a club.

Listening to your body doesn’t mean succumbing to an ache as an excuse to completely change or eliminate your workout, nor does it mean pushing through blindly if a signal comes that suggests you back off. What I’m advising is to get to know your individual physiological cues through strong, devoted awareness.

These days, when I do dead lifts with substantial poundage, I’ll occasionally get a signal from my old torn lat region that another rep will cause the muscle to tear further from the bone. At that point, I immediately back off substantially in weight. Other days, I’ll feel some inflammation in my forearms while doing pull-ups that I’ve felt for many years and trust to be a warning that I’m tired but can get through the sets. I’ve learned how to decipher discomfort from injury. Ultimately, I’ve learned to trust myself. From whole30.com:

The concept is brilliant—in fact, it’s ideal. Your body has complex and elegant regulatory mechanisms designed to keep you optimally healthy.

Charlie, the good news is you’re not a pro athlete so you’re not about to ruin your career as you learn yourself well. You know we preach trial and error constantly round here. Hoping your error doesn’t rip that shoulder to shreds (I kid, you’ll be fine).

Stay sensible,

Kap