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Strengthening Lower Leg as I rehab a Rotator Cuff

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  • Strengthening Lower Leg as I rehab a Rotator Cuff

    About 10 weeks ago I hurt my rotator cuff playing tennis for my highschool team (who went on to win the State Championship after I helped us get into the playoffs before being sidelined). After 6-7 weeks of physical therapy I am not improving. I go to get an MRI soon, and have already had a Coritsone shot (that didn't help). Obviously, I'm super bummed that I can't ride or even handle horses right now. I want to strengthen my lower body as I'm out, but I don't know if there are any right or wrong ways to do so. I need to work on sinking into my heels and steadying my lower leg, but I cannot ride. On orders of my orthopedic surgeon, I am barely allowed near horses right now. Any advice from the COTH forms on how to strengthen my leg while I rehab this annoying shoulder? (To add insult to injury it is my dominant arm)
    Thank you so much!!
    ~Buy an OTTB, Save a Life, Gain a Forever Bond.~
    Let's say NO to Kill Buyers

  • #2
    Squats (no weight), seated/incline/decline leg press, Foundation Training.

    These exercises will help you strengthen your base of support. The Foundation training in particular can help you with making your legs more independent from your upper body, which can translate into lower leg control.

    Other than some of the postures for Foundation exercises (which can usually be modified), you don't have to do much of anything with your shoulder.

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    • #3
      Be careful to let everything heal well, so it doesn't tear out again.

      You can use the rubber bands they give you to do shoulder exercises on your legs also, may ask the physical therapy person which ones, they may even have pages with different exercises printed out for that.

      You can press a ball between your knees, hold for a bit and release, again and again.
      We used to do that as part of our rider strength training.

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      • #4
        Sorry to hear about your injury!! Can you run or bike? Just don't fall!! That will help your overall physical condition, and also do some stretching or yoga (minus anything that will hurt the shoulder).
        "When a true genius appears in the world, you may know him by this sign, that the dunces are all in a confederatcy against him."

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        • Original Poster

          #5
          Thanks everyone! I've tried running and as weird as it sounds the jarring from the impact causes my shoulder to hurt really badly (sadly, as I would have loved to get in better shape as I'm out). I hurt my shoulder playing tennis for my high school, but if I had to get hurt doing something other than horses at least we won our state championship. So at least I'll have a nice ring to wear as I recover. I hadn't thought about using the resistance bands on my legs! Thanks so much for the ideas! I can't wait to get back in the saddle!
          ~Buy an OTTB, Save a Life, Gain a Forever Bond.~
          Let's say NO to Kill Buyers

          Comment


          • #6
            Squats
            Plies
            Lunges

            Plies will make those inner thighs burn
            Insignia MC - Spanish PRE mare
            Kenny - Hanoverian Gelding
            Tuggy - RIP at the bridge (9/12/2016)
            Theodore the Boxer - RIP at the the bridge (10/5/2017)

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