Recovering Strong. A Runner’s Guide to Rebuilding After Shoulder Injury

A Runner’s Journey to Recovery

Injuries are every runner’s nightmare, and experiencing a shoulder injury, such as an AC (acromioclavicular) dislocation, can feel as if the world has been upended. Running is often the therapy and release for many, but suddenly, when running is no longer an option, panic sets in. The primary concern becomes how to stay sane, followed closely by the question of how to stay fit and strong. Through the process of shoulder injury recovery for runners, the importance of moving in ways never considered before becomes apparent. Resilience and patience become key allies.

Recovery exercises for shoulder injuries.  

Gentle Movements to Start Recovery

The early days consist of small steps; any recovery needs to start small and easy. In the first weeks, the focus is on mobility and preventing stiffness. These exercises, done 4-5 times a day, become part of the routine:

1. Finger and Wrist Flexion and Extension
   • Open and close the hand 10-15 times.
   • Move the wrist up and down 10-15 times.
   • After a few days, add resistance: squeeze a soft ball (or a ball of socks) as hard as possible without pain. Hold for 5 seconds, then release. Repeat 10 times.
2. Elbow Bend to Straighten
   • Gently bend and straighten the elbow, feeling a mild stretch.
   • Use the other hand to assist if needed. Repeat 10-15 times, stopping if pain increases.
3. Forearm Rotations
   • With the elbow at the side, bent to 90 degrees, slowly rotate the palm up and down.
   • Repeat 10-15 times, ensuring no pain.
4. Postural Awareness
   • Bring the shoulders back and squeeze the shoulder blades together.
   • Hold for 20-30 seconds. Repeat 5 times.
5. Shoulder Pendulum Exercises
   • Lean forward, letting the injured arm hang freely.
   • Gently swing the arm forward and backward, side to side, and in small circles (clockwise and counterclockwise) for 1-2 minutes.

These exercises may feel small, but they build a foundation of mobility and confidence in the healing shoulder.

Building Strength and Range of Motion

Once the initial pain has subsided, a transition to more active recovery begins:

1. Active-Assisted Shoulder Flexion
   • Use the uninjured hand to lift the injured arm straight in front.
   • Repeat 10 times, stopping if any pain is felt.
2. Active-Assisted External Rotation
   • Keep the elbow tucked to the side, bent at 90 degrees. Hold a broom with both hands.
   • Gently push the injured hand outward using the uninjured arm until a stretch is felt. Hold for 5 seconds and repeat 10 times.

Regaining Full Range of Motion

Some pain may still occur while performing exercises, but the eagerness to progress to active movements remains strong. Some exercises are ready and waiting for when the time comes.

Active Forward Flexion

With the thumb facing up, the arm will need to be lifted forward, keeping it close to the body.

Active Abduction

With the thumb facing out, the arm will move in a wide arc to the side.

Staying Fit when Running isn’t an Option – shoulder injury recovery for runners

While the shoulder heals, alternative ways to stay fit and sane need to be found.

Having access to a treadmill, static bike, and other equipment at home is a fortunate advantage. Walking becomes a mental reset. A brisk 30-minute walk keeps the legs moving and the mind calm.
Low-impact and safe for the shoulder, cycling helps maintain cardiovascular fitness. Starting with light resistance, the intensity gradually increases.
Although swimming is tiring, and the time spent sorting out hair after a swim is significant, running in a pool with a flotation belt proves to be a game-changer. It mimics running without any impact, helping maintain running fitness while sparing the shoulder.

Strengthening and Mobility Work

To maintain lower body strength and flexibility, some strength and conditioning exercises are incorporated:

• Bodyweight Squats and Lunges (forward, side, and reverse): Strengthen legs and glutes.
• Step-Ups: Add variety and work on balance.
• Calf Raises: Improve ankle and foot stability.
• Dynamic Warm-Ups: Leg swings and high knees keep mobility in check.
• Stretching: Hamstring, hip flexor, and quadriceps stretches ensure the body remains limber.

The Comeback: Running Again

Putting on running shoes for the first time won’t be easy. Starting with slow jogs and short distances, the body needs to be listened to every step of the way. Soon, the stride will be found again, and it will be a joyful return.

Lessons from the Journey

Injury doesn’t have to signify an end. It’s an opportunity to explore new ways to move, rebuild strength, and deepen the connection with the body. The road back from an AC dislocation may not be quick, but it is a journey worth taking.

If you’re recovering from an injury, remember, every small step counts, and the finish line will still be there when you’re ready.