Shoulder Surgery Recovery Part 2

It’s one of the hardest surgeries to recover from — rotator cuff repair. In Part 1 of this series, I shared things that I found useful after my surgery. I added a few more items to the bottom of the list in the post if you’d like to check them out. Part 2 covers what I am learning during the recovery process. 

At the time of this post, I am 14 weeks post-op and clear to start actively moving my arm. Leading up to what I call Phase 2, I followed orders to not lift, push or pull with my injured arm and hand. 

Before I dive in any further, please keep in mind that though shoulder surgery is rather common these days, it’s important to follow your doctor’s guidance. Even if a procedure is the same as someone else’s, there is one major variable that changes everything – YOU. Injuries are personal. Healing is personal. Recovery is PERSONAL.

Physical Therapy

I believe that your physical therapist and where you have your therapy matters. I realize not everyone has the flexibility to shop around when it comes to this care, but if you can, I recommend it. Try to visit physical therapy offices before your surgery. It’s tempting to opt for convenience, but keep in mind the closest might not be the best. Consider location, the office atmosphere, and ease of check-in along with the overall vibe.

I chose a therapy practice that specializes in sports medicine. Instead of a clinical setting, it has an open gym feel. I love that because while I do my exercises, I see others working to improve too and that motivates me. You might not like this kind of environment and may prefer something more private.

Fortunately, I immediately liked my assigned therapist (PT) though I did have the chance to try someone else. During my second week of therapy, my PT was out of town. For that week, another therapist took over. I felt my substitute PT was all about the numbers and though I am typically motivated by benchmarks, it made me uneasy. My second session was the same. I felt like we were pushing too hard too fast. When my PT returned, I felt relieved.

This is where honesty with yourself is important. If you need someone to push you, look for those qualities in your therapist. If you’re like me and tend to push harder than you should at times, keep that in mind too. Don’t be shy about asking questions or expressing concerns about your treatment, especially what you should and shouldn’t be doing. 

There are plenty of jokes about how physical therapists should really be called “physical terrorists.” Therapy is not fun. It’s hard. That said, having a good patient/therapist relationship will help you reach your goals. I feel like my therapist is a part of my team, working toward progress at the right pace. As a result, my benchmark numbers are even better than where they should be right now.

Emotional Well Being

Surgery is hard on the body, but it can also be tough on your emotional health. People deal with pain and discomfort differently. Add physical limitations post-op and sleep difficulty to the mix, it can create a perfect storm. 

For me, not being able to cook was particularly tough. I love being in the kitchen and whipping up meals for my family. We ordered more takeout, but I also spent time teaching our oldest daughter how to cook. It wasn’t the same as me cooking and we opted for simpler meals, but I found joy in the process.

Being unable to drive left me feeling burdensome at times. I couldn’t make a quick trip to the grocery store or take the kids to lessons. It seemed to me that I wasn’t contributing or being useful in our day-to-day and that made me feel guilty. My husband assured me that healing is the priority but it was even more important to me to stay organized and make lists to help make our lives as efficient and easy as possible.

I spent 11 weeks sleeping in a recliner, or attempting to I should say. I move a lot during my sleep. I sleep on my side(s), back, and stomach and I’m also a pillow hugger. One thing that terrified me was ruining my repair during my sleep. It’s the reason why I choose to stay in the recliner, surrounded by pillows, for so long. Even before surgery, I tracked my sleep performance and as to be expected, it plummeted. Getting off medications, limiting alcohol intake, and using a sleep schedule all help contribute to slowly improving my sleep. 

With my recovery in the heart of winter, I didn’t spend much time outside. It was cold and slippery, and I wasn’t able to wear appropriate clothing thanks to the sling. I also didn’t want to take risks of falling on ice or uneven ground. The sling made me feel clumsy and I couldn’t see my feet. Stretching my legs outside for fresh air was limited to when weather permitted and when I could walk arm-in-arm with my husband on the weekends. I enjoyed those short strolls immensely.

Being less active also contributed to weight gain. I chose not to diet during my recovery and I increased my protein intake to help promote healing. I made it a point to log miles on my recumbent bike, but I still gained a considerable amount of weight. It’s easy to feel frumpy when you’re swollen and wearing baggy clothes to accommodate dressing and the sling. The messiest of messy hair buns add to the overall effect of looking dumpy, heavy, and disheveled. As I recover, I’m able to do more physically, and though I don’t enjoy being heavier, I think about giving myself grace and kindness.

Social Media

As if the lack of sleep, weight gain, and feeling frumpy and burdensome aren’t enough, there’s the internet. Part of my job includes social media and so continuing to post is important. I do think that taking a social media hiatus during recovery is a much better route. You’ve likely heard the phrase –

Comparison is the thief of joy.

If social media contributes to you feeling envious or sad because of what you see others having or doing, consider limiting or removing social media from your life. It can be tempting to become more active on social media while being physically limited, but it might be more harmful than helpful for your mental health. 

I know many people mean well, but I became wary of some feedback and advice. A lot of people have had and will have rotator cuff repairs. Many of them will share it with you like it’s a rite of passage. Some advice and suggestions can be useful. Not all of it is good. I pay attention to tips and hacks that may help with recovery, especially if they come from a place of experience or authority. I disregard the rest. 

Why aren’t you shooting yet?
You should be shooting weak hand.
I was shooting at 4 weeks post-op so why aren’t you?
You can shoot a revolver.

I know people mean well, but again as I mentioned at the beginning of this post, recovery is personal. I chose not to hit the range with one exception, to try out the new Smith & Wesson pistol caliber carbine which I did with limitations and precautions. First, shooting isn’t something I just do for fun. It’s my career and has been for over 30 years. On the range, I set very specific goals and work to achieve them. I’m healing and not ready to set shooting goals right now.

Rotator cuff repair is serious and once torn, there’s a significant risk of tearing it again. This often happens when patients forget and do something they shouldn’t or put themselves in a situation where they could become injured. Walking the dog and having the arm yanked, slipping in the shower, and reaching fast to catch something falling are all examples my surgeon gave. The range is a very familiar place for me and a place where I’ve repeated the same motions thousands upon thousands of times. Racking a slide, trying to catch a falling mag, or using my right arm in ways that I should not be is a very real concern and not a risk I am willing to take. Add to that, an unproductive and likely frustrating range session simply isn’t worth it. I’m in this for the long run and am aiming for 100% recovery.

I share all of these things honestly because recovery can be frustrating. Physical limitations, lack of sleep, physical therapy, body changes, and emotional challenges can be hard. If you find yourself spiraling downward, don’t be afraid to ask for help. As someone who has a bright-side, half-full outlook most of the time, recovery hasn’t been easy. I have to remember to do what’s best for my health and best interests while striving to give myself grace.

I hope you’ve found this post useful and if so, please share it. For specific items I think are useful visit my Amazon Idea List here. Please keep in mind I do receive a small commission if you purchase through the link. I wish you the best if you’re struggling with a shoulder or other injury.