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Originally Posted by
NCRob
I am just starting back exercising following a couple long and Chronic injuries. Almost two years ago I had rotator cuff injuries or impingement to both shoulders. The injuries were so bad that I could barely lift any weight above my head. A year later I tore my posterior tibial tendon which pretty much stopped any exercise. A year later I feel well enough to work out but still have some pain and awareness of both the shoulders as well as the ankle.
I am starting my third week of the SSLP but instead of rapidly ramping up the weight I decided I would progress slower giving time to strengthen the shoulders and ankle and also work on improving technique as well as giving time for the accessory muscles to get used to doing the work. I am also using this time to try and cut some fat to make some room to add some lean muscle in a few weeks/months.
As an older male (I’ll be 49 next week), I am concerned about injuries and not being able to exercise. Will the SS program help develop the correct muscles to prevent a recurrence of my shoulder impingement (i.e. lats, rotator cuff and accessory muscles) or should I program in additional accessory exercises to help strengthen these muscles? I lift with orthotics in my shoes in order to lessen the stress on my PTT, I don’t have pain with squatting but I do have minimal soreness after a workout. Should I add another exercise to strengthen it as well?
In terms of progression am I leaving too much on the table by not ramping up faster?
Thanks for your responses. I appreciate your insight.