Labrum/SLAP Repair Surgery Flexibility Issues
Hey guys first post on here. We have a bunch of athletes following your programming for CF Games competitions at CrossFit Charlottesville and I really appreciate your commentary.
Anyway, here's an issue.
I had a Type 2 SLAP Repair (which included 5 anchors for a tear in the front and back) for a Labrum Tear in my left shoulder about 8 months ago. Prior to surgery I had very bad shoulder instability. After surgery, I did rehab which included long painful stretching sessions with a PT and a lot of strengthening/band work on my own. I was cleared 6 months after surgery and I'm back in the groove. My lower body lifts have recovered nicely, my pulling strength is stronger than before, but pressing or overhead movements are giving me problems.
Here are some specific issues:
Overhead Squat: My OH squat on my left side has started to compensate for lack of shoulder flexibility by twisting my right shoulder back so the weight isn't supported in a true lock out position. Imagine my shoulder being 90% open and it causes a slight twist in my body. I've also noticed that I'm compensating for some lack of shoulder flexibility by either an exaggerated arch in my back or a wrist that isn't in a neutral position.
Press: My OH Press doesn't properly activate my scapula in that on my left side, my scapula flairs slightly outside and doesn't move underneath my shoulder as it should with a perfect lockout. It's really hard to get my left wrist in a neutral position under the bar.
Backsquat: Similar issue with the wrist not being straight because I can't get my elbow back far enough to give my full forearm length behind the bar.
I'm pretty sure these issues are related. My mobility regime includes a lot of external rotation, lacrosse ball massage and overhead prone stretches. I follow the KSTAR mobility blog pretty religiously, but I haven't seen much progress over the last month.
Has anyone dealt with these issues before? Am I getting too impatient with my recovery period or should I implement something more specific to attack these issues?