Currently I am four months into my rehab and my shoulder feels amazing. I am waiting another month and a half to start a rehab throwing program, but as far as my pro career it is most likely over. I have enjoyed every moment of my playing career, but now I am shifting my focus into the coaching realm. If anything positive which I can take away from this injury experience is my new knowledge of how to train and rehab the shoulder. There is a lot of false knowledge going around about the success rate of the surgery, but from my experience it seems to still be the best option out there for pitchers with shoulder injuries. With that said, I am still a big proponent of trying to rehab the injury without surgery. Be sure to look through every option before undergoing the knife.
3/20/2019
-Michael Stafford
Rehab Process
Through my early stages of rehab, I followed as strict protocol given to me by my therapist. I followed this to a tee for the first two months out from surgery. This mainly involved light stretching to return my range of motion. Eventually I would start with isolation and grip exercises. This then would progress into regular band work and continued increase in range of motion. At about four months out I decided to add extra work into my regimented therapy. This included light plyo-ball and wrist weight work, taken from Driveline Baseball. Along with more detailed arm patterning to return my range of motion. This was added to my daily band, dumbbell, body-blade, core and kettle-bell work. By consistently rehabbing and adding extra work, I was able to start my throwing program early. I started at about 5 ½ months, when most would start at the end of 6 ½-7 months. I am currently out to about 90 feet on my throwing program and testing out some of the most modern methods of baseball rehab.
Currently I am following the regimented throwers 10 program popularized by Dr. Andrews of the Andrews institute (Basic Rehab Protocol), and an interval throwing program. Currently the interval program I am following is a very basic progressive program which will work out to 180' over 12 weeks. (*See Phase 1 below). Along with this I am also adding to the exercises with popular movement and stability training along with a more up to date interval throwing program.This consists of light arm patterning and plyo-ball work before entering into the regimented daily throwing program. So far my arm feels great, better than it has in over a year! I am at about 6 ½ months and already out to about 90 feet. Although my pro career is over, I am excited to see how implementing new methods can help expand my knowledge moving into the coaching realms.
*All throwing days are to be performed after a proper warm up, rehab exercises, and stretching routine.
*40-60 % RPE (Rate of Perceived Effort)
*Follow with post throwing recovery work
PHASE 1 – LONG TOSS
Each step is performed 2-3 times (in one week) pain free
Step 1 2x20 @ 45’
Step 2 3x20 @ 45’
Step 3 2x20 @ 60’
Step 4 2x20 @ 60’ and 1x20 @ 75’
Step 5 2x25 @ 90’
Step 6 2x25 @ 90’ and 1x25 @ 105’
Step 7 2x25 @ 120’
Step 8 2x25 @ 120’ and 1x25 @ 135’
Step 9 2x20 @150’
Step 10 2x20 @ 150’ and 1x20 @ 165’
Step 11 2x20 @ 180’
Step 12 3x20 @ 180’
*As a disclaimer I am not a physical therapist, nor am I a licensed surgeon. I am just a coach and instructor hungry to find the best possible method to rehab my own personal shoulder. It is my suggestion that before adopting any new methods, please consult a doctor and do the proper research.
4/17/2019
Author,
Michael Stafford
References
Fealy, S., MD. (2010). Shoulder Labrum Tears: An Overview. Retrieved 2019, from
https://www.hss.edu/conditions_shoulder-labrum-tears-overview.asp (Image)