I had shoulder replacement/resurfacing using the Arthrosurface Hemicap procedure on November 20th. This procedure is less invasive and requires less recovery time than a full shoulder replacement, but the procedure still requires that they cut through the subscapularis, cut off the head of the humerus and replace it with a titanium half circle (hemicap). They also have to shave down the socket then use bone cement to secure a piece of plastic for the titanium to move smoothly on. The long head of my bicep was also partially torn at the proximal attachment so that had to be repaired as well.
I’ve had a lot of people ask me what the recovery time is. Initially the Orthopedic surgeon said I’d have to wear a sling for 6 weeks and that recovery would take 3 to 6 months. I only wore the sling for 3 days, started PT after a week, started doing light band biceps and triceps on week 2, started light dumbbell biceps and triceps on week 3, and started squatting again on Friday on week 4.
Here’s IG vid of how I’m moving along on all 3 lifts 8 weeks post-surgery:
The time frame it would take for me to begin squatting with a straight, or even a buffalo, bar again seemed to be a source of debate. I honestly didn’t know when it would happen, but last week I gave it a shot. I worked up to 415+80 lbs of chains. This is the first time I’ve squatted with this bar in months, and the first time without pain in years. Unfortunately, I still had the weird autoimmune response where I got a big welt on my back where I placed the bar, but I’m hoping this will continue to subside as my condition improves and I continue to work to find an ideal method to reduce inflammation.
The Orthopedic surgeon recommended that I not really lift at all until 16 weeks post-surgery (which would be March 20th), but my shoulder isn’t causing any more pain and actually already feels far better than it did prior to surgery. This was my first time performing any kind of pressing motion in months so I just worked up to an easy 15 reps with the 45 lb dumbbells, using my product, the Powerloop, to help provide shoulder stability. Everything felt good.
Although people seem to think deadlifts would aggravate my shoulder, they haven’t at all. Motions that cause shoulder compression are more likely to cause issues, whereas the deadlift does the opposite. I worked up to 405+40 lbs of chains x2 off 3” blocks. I have a long way to go to get my strength back, but thankfully everything feels good and is moving in the right direction.
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