Getting back in to the water

Get the new firm mattress asap. Soft old mattresses add to back pain which can than start the numbness sciatta pain. For the shoulder start with wall stretches to get the mobility back post injury.

 

trrainer

on which matter discussion is going

 

Any relation to Sunil Kumar Roy? Banners for training?

 

If it's just a small tear you'll probably be fine after a while, just don't go too hard on it whatever you do. One of the best things I ever did was I stopped working out with weights minus the occasional light - moderate dumbbell workout. There are some exercises you can do with some really light weight (maybe 2-5lbs max) that you can do some rebuilding with but careful with that too. I found it got better the more I paddled my surfboard in small to medium waves. Nothing to strenuous, if you don't catch the wave, don't push it too hard, just get in better position to avoid having to scratch for a wave, the harder you paddle the more likely to re-injure yourself. Let it build up over time basically. Using proper paddling technique is crucial, and when it's really sore let it rest a few days before doing anything else with it. I use Aleve to keep me in the game when I hurt these days, seems to do the trick. Shoot me a PM if you want any further advice, I've been battling loose shoulders that pop out, dislocate, separate etc. for no reason for half my life, it's not fun.

 

appreciate the advice, thanks...will do.

 

The problem with shoulder injuries and paddling is it's very hard to work the shoulder in the same way that paddling does without actually paddling. My shoulder has been jacked for years but most motions don't bother it. Surfing for a couple days though just burns it out.

So being able to lift 50-60 lb boxes might not mean much when you paddle for that wave. I'm going +1 for those who advised to take it slow and easy and work on technique and be very careful about pushing it too hard. Lots of short and low impact paddling if you can manage it may help it get back in shape.

Couple times a week I go to the lake before/after work and go paddling on the sup. I do intervals of prone surf style paddle and just focus on smooth technique and consistency. Being able to get out a few times a week helps tremendously when I can get down to the coast and go hard at it for a couple days.

Hopefully you have easy access to water where you can get some paddles in. On off days I stretch or do therapy like exercises and such, but I've never found anything that works as well as actually paddling.

Shoulders are tricky...I'll just push through the pain in other areas but I tend to listen to my shoulder more when it starts complaining. Too easy to screw it up bad, to hard to fix it.