Can you ride with a separated shoulder? Injury timeline, recovery, and training process
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- Опубліковано 16 чер 2024
- I separated my shoulder mountain biking, and since this is a common injury among cyclist, I wanted to document my recovery process, and how I was able to get back on my road bike to continue training.
If you follow me on Strava you know I had a pretty bad crash at Mt Penn a month ago resulting in a grade 2 separated shoulder. Unfortunately if you MTB, you probably have, or know someone that has gone through this. I decided to document my injury and create a video on what happened, my timeline for recovery, and how I was able to get back on my bike to train again.
The good news is no surgery was required, and while I will have a permanent bump on my shoulder, the doctors think a full recovery is no problem. Currently I’m in week four, and I have regained full mobility. Unfortunately I'm still unable to ride my mountain bike or trail run as the shoulder is still very weak but hopefully with physical therapy and strength training I will be back on the trails soon.
Thank you to everyone for your love and support.
Note: I’m not a doctor or athletic trainer. I just wanted to share my experience on how I dealt with my separated shoulder. If you are going through something similar, consult a medical professional before attempting any kind of physical activity.
Table of Contents:
0:00 Intro
0:23 What happened?
1:15 Recovery: What was it like?
4:36 What was the first ride like?
5:46 Training on the road bike
7:51 Tips & Advice
If you have any feedback or questions leave them in the comments below. And if you liked the video and you want to see more content like this feel free to check out my other videos on Trail Sage. Thanks
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Footage notes: All shots were taken at my office in Ardmore, and one the streets of Gladwyne PA. #shoulderinjury #recovery #cycling #training #mtb #mountainbiking #injuries
Wordpress: trail-sage.com/2022/09/14/sep...
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I witnessed this injury happening in real time and it looked BAD! Incredible that it wasn't worse and even more incredible how fast you're recovering!! A true testament to how carefully you take care of yourself. Great video and very helpful for (probably too many) mountain bikers!
Thank you again for your help that day getting me back down to the car. You and Stick were amazing. Hoping to be back on the trails again with you boys soon!
Counting the days brother!!
Ditto!! Love you man. We will be here when your ready to ride dirt again.
@@stephenstoccardo1636 Thanks Stick!
I’m recovering from the same injury and I certainly can relate to the recover process. I’m taking my first motorcycle ride through the neighborhood to get acquainted, then I’ll slowly progress to longer rides.
Thanks for the message Mario. Good luck on your journey back. Sending healing vibes. Sage
I'm living this injury right now. I live in MN and do a lot of winter mountain biking. The other day I hit some ice after landing a drop, lost control, hit a tree. It's day two for me. Your video is very encouraging to me. Biking is my life (mountain, road, zwifting) so this is very devastating to me. Thanks for the great video.
Dang, sorry to hear about your injury Adam. Unfortunately this kind of stuff comes with the territory right?! Keep your head up and I hope you have a speedy recovery. Sage
Yep. When you fly off jumps, dodge trees, and ride over rocks for fun on a bike, something is going to go wrong. My appointment with the ortho was very encouraging. The doctor said I can ride on Zwift and in a few weeks outside on a road bike. I did a one armed zwift ride today and its only day two so at least I have a way to stay in shape while I heal. @@TrailSage
True man… same stuff actually on day 5 of the injury but when I heard about you didn’t have to do surgery gave me a big motivation because I had a lot of thoughts in my mind and actually the gap in my X-ray seems to be a lot smaller but anyways let the time tell🙏🏽😅
I just did this injury this morning so I found your video very helpful in knowing what to expect. I already did my first road ride because I had to cycle back home the ten miles from the injury site. Ouchy!
Dang, I hate hearing that, but I'm glad you were able to get back home and you found the video helpful. Sending healing vibes your way! Thanks for the comment.
Happy to see your recovery is going well! " Thanks for sharing your story with us! No surgery always sound good! Best wishes Sage!
Thanks Mihai, I was so happy to get that news. I'm already well on my way to a full recovery.
Good to see your recovery is going well! "Be smart" that's a tough one for me... Thanks for sharing your story!
I will be looking for shoulder injury exercise videos from you in the future ;) Thanks for the love and support Steph!
Glad the healing is going well, Sage! That's awesome you didn't need surgery, those x-rays looked pretty gnarly lol. Wishing you continued speedy and efficient recovery!💪🏽💪🏽
Thanks Jeremy. I am well on the way at this point. Even got back on the MTB this past weekend after 6 weeks of no dirt.
Great to see you back on your bike! Stay safe!!
Thanks Michael. Just trying to be smart about it.
Ouch Sage! That moment you know something is really wrong. Excellent job listening to your body and progressing day by day. You’re in incredible fitness shape. The fact you were feeling better after 4 weeks is incredible. It just takes time. Excellent tips Sage!! Heal well!!
Thanks Kirsten. I'm no where near being able to keep up with you in your workouts but hopefully in a couple weeks I can start light weight training again. Fingers crossed!
what a great recovery 👍 I hope you are healthy again as usual 💪💪👍
Thank you. Yes, I am fully recovered now and just working on strengthening the shoulder.
Dude! Nice to see you in a better place now - relatively speaking! Super=cool that you can ride on the roads! Those bumpy trails can wait a while - sheeeesh! Careful with the running - perfect excuse to practice good form to put less stress on that shoulder! I love the positive attitude and the will to get back to it ASAP! Keep pushing safely Sage!
I actually got out for my first MTB ride today after 6 weeks of no trails. Felt great and I am looking forward to a full recovery. Thanks for the support Paul!
Sage, I'm sorry to hear about your accident, ouch! Glad you're ok and on the road to recovery. Sounds like you've done everything you're supposed to in order to heal 100% and get back out on the trails 🚴
Thanks Jill. I’m well on the way to a full recovery. Just trying to play it safe/smart.
Dang! I'm worried about the rock knowing how hardcore you are. Kidding. Appreciate your courage sharing the journey. Injury is such a @#*&^. Glad no surgery is needed. Hope the 4-6 week period will fly fast. You seem to be recovering well. Cheers brother and will be waiting for you to hit the trails again.
lol, thanks Simon. I am already back on the trails at this point. Taking it slow and staying off the tech for a little.
Wow, Sage sorry that you hurt your shoulder! That must have been a scary moment before you fell! It's nice to see you healed and what you did on the comeback. Way to go!
It was total slow motion while I was in the air lol. As soon as I hit the ground I knew I was in trouble. Thanks for the well wishes Gill, I’m well on the way back.
Glad to see your recovery is coming along. Had the same injury about 10 years ago and I definitely remember the first couple days were tough. Toughest part for me was working(I'm a Machinist) boy was that painful LOL. Looking forward to you getting back on the MTB. Hopefully someday I can make my way out to MT Penn from Jersey.
Thanks Johnny. I'm itching to get back on the trails, but I know I have to be smart about it too. Hope we see each other out there someday.
I wish you a quick recovery. I broke my left wrist in a mtb crash about a year ago and can sympathize with your pain. It took a few months before I could go riding and it still gets a little sore now but always getting better.
Dang Dave, I've been there. Broken wrists are no fun. Glad you are back out there. Thanks for watching and commenting!
Take Care and Keep Safe! Cheers for more awesome and exciting rides! 🥂❤️✨
Thank you for the kind words Juan!
Thank you for the video Sage, it was very interesting to see the energy with which you rebuilt yourself and the problems you had. I'm sorry for you that you fell and hurt yourself so badly, but I'm really looking forward to seeing you back on the bike. You did a great job explaining how you dealt with the injury, thanks for that mate. Stay safe and ride on🤙. Have a great day and take care🙌
Thanks Christoph. Injuries are just part of mountain biking right? I know this is a common injury so I just wanted to create a video to help others who might be going through a similar situation. Thanks for watching brotha!
@@TrailSage Yes, that's how it is, with MTBs it's part of the game that you fall down. I've already had two injuries, but fortunately not too bad. I'm glad you're feeling better and I look forward to seeing you on the bike again. Ride on
Hey sage! I am super surprised but glad to hear your recovery is going well. Please take care of yourself. I miss you. Your friend KG.
Hey KG! Thank you for the well wishes. I miss you too. Hope all is well with you and your family.
Glad to hear recovery is going well! I can imagine every little bump was felt through the shoulder. Oh, and I like this unscripted format!
Dude, the unscripted format is definitely not for me, sigh. I had a hard time editing this thing down and I still feel like its too long, lol. Thanks for watching Steven.
Sorry about your injury. I had the same injury when I foolishly high tackled someone while playing rugby at University of Idaho. We both went flying through the air landing hard on my left side with my opponents weight on top of me. It took me a full year to get my strength back. I am amazed at your speedy recovery. Good luck with your rehabillitation.
Yikes. Glad you made a full recovery! Thank you for the kind words and support Andy!
Aww, I try not to watch these types of videos. But mountain biking comes with inherent risks and good to see how it is and great so see folks like you sharing your experience.
That's good taking care of yourself and hope you get back to MTB soon.
Awesome channel mate.
Thanks Jake. I appreciate the kind words. I'm already healed up and back to mountain biking, although my confidence could use a boost, lol.
I wish I had gotten into riding at your age. You got a lot of talent and are a natural on camera. Keep up the great work. Cheers
Oh no! I am so incredibly sorry! Upper body injuries are tough! I just laugh myself through my injuries or pain because its better than crying LOL Looking at that X-ray how on earth did you get away with not needing surgery? wow! OUCH 😅! I feel you! I haven't been able to exercise for almost 4 months ... it's sucks! Exercise is everything for mental health! I am glad it was only 2 weeks for you and you were able to do more! Thanks for taking us along on your journey and heal up soon!
Thx Daniella. I am nearly back at this point. Just need to strengthen the joint and I should be back on the trails soon. BTW, your interview with Paul was awesome!!!!
Man...that xray looked so eerily similar to what just happened to a friend of mine. Sadly he didn't fare as well & needed surgery resulting in a lot more time off the bike (except for the trainer). Glad you're recovering well & looking forward to future mtb content!
Dang, sorry to hear about your friend. Sounds like a grade 3 separation. Sending positive vibes their way! Thanks for checking in Mark.
Amazing work. Great video. 👌
Thanks for watching
Ouch, recovering from that must have been hard 😖 My uncle fell on a ski run and he got to experience the same. He had an operation to put his shoulder back in place 😵 Glad to hear that you have recovered well 🙏 Great content again, interesting to say the least 😃👍
Unfortunately this is the price we pay to enjoy the sport we love so much right?! Sry to hear about your Uncle, glad he recovered. Thanks for the support Ville.
Keep healthy bro! Great video!
Thanks Jo
I'm glad you can finally wash your back again, Sage! 😁 You seem to have done a great job with the recovery so far. Let's hope the final stages go just as well. 👍🏻🏃♂️
Thanks Mark. Recovery has been going awesome. Actually I got out for my first MTB ride in 6 weeks today.
I sent you a message on IG a while ago. I haven't seen or heard from you in a while and I got worried. Hope all is well brotha!
@@TrailSage That's good news about the biking 👍🏻 Sorry I missed your message. I rarely use Instagram. I'm doing well though thanks mate. Been super busy moving into a house temporarily and trying to find somewhere to buy permanently. Finally got an offer accepted on a house yesterday.
@@markg99 That's good news Mark. Glad everything is ok.
Oh man, that's a bummer. That also happened to me in 2016, with the same prognosis of only being able to ride after 4-6 weeks. I had fantastic support during the recovery process from an Osteopath who is very recognized among the athletes here in the area and luckily everything went well. But the first 2 weeks (at least) are really a bummer. The next 6 months are essential for a full recovery as any crash can do the same again. According to my Osteopath, after those 6 months, if I didn't fall, my shoulder would be totally fine and the same as the other shoulder. Obviously I didn't wait 6 months to ride MTB again and after a period of 6 weeks where I only exercised on the smart trainer, I returned to MTB and the feeling was terrible, with a lot of fear and a lot of lack of range of motion. But I was very careful and everything went well. I hope you have a speedy and full recovery Sage. Stay safe brother.
Great advice Luis! I will be doing the same thing. Although trying to be safe and smart are not my strong points, lol. Glad you made a full recovery brotha!
Sounds painful. Good that you're healing so fast.
Thanks Dan. I'm feeling better and better everyday.
You give me hope
Hang in there Nitin
@@TrailSage thank you sir you replied i recently got my ac joint seperated i think grade 3 or 4 just thinking if i will be able to get back to normal without surgery
@@NitinSharma-gv9buYikes! Take your time and listen to you body
Wow, glad you are feeling better. Bike wrecks can be gnarly. I once was doing wheelies on a road bike as teenager and the front wheel came off. That was a gnarly wreck. It would have been great blooper if your riding buddy caught it on video. Killian Jornet which many think is the best ultra runner of all time won Hardrock 100 in 2017 which is in the San Juans of Colorado. He fell at about 25 miles and separated his shoulder. They made a temporary sling at a aid station and he still ran 75 miles and finished in 1st.
Killian is amazing. I think I remember watching him compete in the Spartan races too. Thanks for the well wishes Richard!
Oy, so much of the same. Sleeping for the first week or so sucked. I could not sleep in a bed. Only sleeping kind of upright in a couch would do. I was about 2 weeks out from a trip to Outer Banks but recovered enough to catch waves with my kids (carefully). 4 weeks out felt normal but weak good enough for some kayaking in Marsh Creek. Now about 3 months out pretty much back to normal but with a permanent weird bump on my shoulder. I'm getting into strength training to build up and make the structure of my should feel strong again. Looks like you're doing all the right stuff and I caught some good tips here. Thanks!
Good to know you are back at it again Jeff. I'm finding this is pretty common for us MTBers. The Dr said this will make us more susceptible to shoulder injuries in the future so be careful out there brotha!
Hello, I'm a BMX racer and separated my AC joint level 3 separation 4 days ago in quite a big crash with another competitor. This Friday I will see a specialist and was hoping for surgery as I thought that would be better for me to able to race again. My other thing is I have a family holiday Sept 27th and I'm really hoping I can at least swim breaststroke, judging by your recovery this should be possible. I really didn't think you could recover that quick.
Sry to hear about your injury. Each case is different so ask a lot of questions when you see the specialist. The best thing you can do is eat clean and get lots of rest. Also Physical Therapy was very helpful. Good luck. I hope you can enjoy your holiday on the 27th
That’s a pretty quick recovery, definitely a good idea to be out of the sling asap!.
Was the fasting to help the healing ?
I can't confirm that for sure, but I feel like the fasting plays a big role in healing... that and proper diet and sleep. Thanks for checking in James!
Good recovery tips for the road bike! Hopefully I'll never need them 😜 I'm to old for jumps anymore anyways lol Great video!
Eh, we are never to old brotha! It just takes us longer to recover (mentally too, lol). Thanks for watching Jeremy.
Glad you recovered! I fell down my road bike for 4 months, and my collar bone, and the shoulder peak still hurts. I can ride my bike but I can not speed up over 25km/h so I can only put my right arm to the handlebar.
Oh no. I'm sorry to hear about your injury Hannah. Listen to your body and take it slow. Hopefully you will be able to return to riding soon. Good luck!
@@TrailSage Thanks pal, I'm riding to the office today and I can not ride it quickly but I will be patient to let it recover
Sage I had no idea it was THIS bad! Dang man thanks for breaking this down though, we all fall in MTB, the question was when and how hard :/
Dude, right back at you man. Sending healing vibes your way!!! All a part of the sport we love right?!
@@TrailSage exactly, wouldn't have it any other way. I'm already back on the bike (well, tomorrow), so hopefully I can keep it that way. Hoping the same for you also!
nice watch !
Thanks Philip
nice video bro . cool.
Thanks for watching
oh myGod,, thats so bad.. how painful it is. thatis I'm afraid of,, Ihave already experience , a motorcycle crush with my husband,, but for me, its my right arm, I suffer long because I cannot raise my arm up for almost 3 months.. But for you thaks God you recover fast..
That's terrible JeLan. Have you tried going to physical therapy? My treatments are going well and I'm almost at full recovery now.
nice sharing friend
Thanks for watching
Thank you for posting this video . I’m currently going through the same situation . Same injury with the exception that mine happened on the road . Everything you felt with your shoulder injury I’m currently feeling . My injury is literally four days in . Couple of questions ? Did you have an MRI ? And when did you start the PT ?
Sorry to hear about your injury. Regarding your questions, my insurance did not cover an MRI so I just got a standard x-ray. As for PT, it was during covid so they were not able to get me in until week three or four (or something crazy like that). I think I mentioned it in the video. Anyway, I hope that helps. Heal up soon and take care.
@@TrailSage one more question. Did you take any anti inflammatory meds ?
@@genxcyclist3734 Great question. I only took Motrin for a few days (which I believe is an anti inflammatory). It was not enough to stop the pain, but it took the edge off. I'm not a fan of meds unless absolutely necessary.
separated shoulder 2 years ago. Grade3. Today, stronger than ever. 150pull ups in one repeation 😂 heavy ship work every day. But, exercise is key for this, man with this MUST be stronger than non separated. ! Go strong brothers!
I'm so happy to hear you made a full recovery. Thank you for watching and leaving such a kind inspirational message.
Injuries suck, especially if they keep you off the bike.
I busted my collar bone a few years ago (25 or so) after falling into an 8-foot deep concrete drainage culvert. First thing I did after impact was wiggle my toes. I think everyone does that.
Showering was awful - apart from doing everything one handed, I had to wrap all my cuts and abrasions in cling film.
The painkillers were good though - too good in fact. I threw them away after a few days after I realized I'd been staring at something for about 10 minutes.
Live long and keep pedalling.
Dang Brian that sucks, but I am glad you made a full recovery. All a part of the sport we love though right?! Keep pushing my friend.
Glad it wasn’t too serious and that you were able to have a quick recovery. Do you think this crash will cause some nervousness when you are able to MTB again?
Thanks man. As for nervousness, no. I broke my back, 2 ribs and both my wrists 2 years ago, that's what plays mind games with me, lol.
Hope you continue to progress in your recovery. Did you trying riding the mountain bike on the road to get the benefit of the suspension?
Thanks Brian. No I did not. My MTB bars are much wider than my road bike bars which might have negated the comfort of the suspension (especially on those first few rides). Having said that, I got my first couple MTB rides this weekends after 6 weeks of no dirt. Shoulder is well on the way back to full recovery. Just gotta be smart about it. Thanks for checking in brotha!
Same injury going otb on a tabletop on a pump track. Just as I was getting back into mountain biking at 43yrs old. I had a 10 yr hiatus while the kids were young. Grade 3 separation. It was up to me to have surgery or not. I decided not to have it and the surgeon said most athletes choose not to. Worst pain I ever felt. You described it exactly. Right away I felt nauseous. I’m 4 months past the injury. I was out of work for 3 months. I got back on the bike by the time I got back to work. I have full range of motion and I’m able to do my job and mtn bike but it still gets sore and I have to be cognizant of how I lift things. How long was it until it felt 100% normal like it never happened?
Hey Eric. First of all, sorry to hear about your injury, but I'm glad you seem to be making a good recovery. Regarding your question, it was probably about 6 months before I felt completely normal. The pain and discomfort did not last too long, but it took months to re-build/gain strength back in the joint. Hope that makes sense.
@@TrailSage thanks for getting back to me. I still have discomfort every day. Getting stronger though. I road the Chester valley trail for for 24 miles with the kids yesterday. A nice treat to frosty falls in Bridgeport from malvern. I’m feeling it pretty bad today
@@eric44707Def take it easy, and try some light strength training exercises when you feel better. If it gets worse def call the Doc.
Oh man, I am so happy you are okay and it was not worse! My said “see mtb too dangerous “ 😆😆😆🍻
MTB is dangerous, but that's why we love it right?! Thanks for watching Uzi.
@@TrailSage absolutely!!! ❤️🍻
What grade of separation? I pulled a grade 2 last spring, fortunate it wasn't worse. Still feel it on certain efforts. Glad you're back at it👊
Hey Craig, it was a Grade 2. The Dr said a Grade 3 usually requires surgery, so I was glad it was not worse. Thanks for watching and commenting.
Did mine yesterday, landed on cement. I'm 62. Owwy.
Sorry to hear that Christopher, sending healing vibes your way. Good luck on the recovery. Sage
Did the bump disappear or get smaller?
Do you feel as if your chest or back shoulder blade is slightly deformed?
Hi Ahmed, no, the bump did not get smaller. I'm lifting weights now to try and strengthen the area. As for my back and chest they are totally fine.
What grade was this injury? Grade 5? Or no torn ligaments?
I think there are only three grades and mine was a bad two. Some torn ligaments but no surgery needed (thankfully)
@@TrailSage they updated semi recently 3 means torn but 5 means torn and bone has moved more than 100%. Your X-ray looked like it moved quite a bit but lucky the Ligaments were still in I think that makes the healing much faster
@@TrailBoundco I would agree. I was happy I did not have to go through surgery. Unfortunately my bone is permanently out of place so I will be more susceptible to shoulder injuries in the future.
Hi Sir I have dislocation shoulder from falling a bike, how long it took you to cycle again
Hi Said, sorry to hear about your injury.
I was able to get on my road bike after one week for light trainer style rides. But I was very careful to only use my shoulder minimally. Please note, I did not have a dislocation, mine was a separation. Be careful and listen to your body and doctors before you attempt anything.
@@TrailSage great thank you so much 🙏
It was hard during recovery. Shower oh yes! making coffee. itchy! toilet!
All a part of the sport we love so much right?! Thanks for watching!
This is not selling MTN biking to me my man ;)
I'm a terrible ambassador for the sport, lol. Thanks for watching Phil.
4weeks ago..? 😭
I'm now in week 7 and feeling great. Hoping to make a full recovery.
Wow that’s amazing and good to hear you are recovering very well. It took me longer than that with just a wrist sprained. Anyways, one of my riding buddy snapped his right collarbone like yours about 2 months ago at the blue mountain where you broke your rib. 😢
@@be2die4 Dang, sorry to hear that man. Wishing a speedy recovery for your buddy. I guess it's all a part of the sport we love right?!
“Be honest with yourself.” I love that!
No info on the grade? No context
Sorry I thought I mentioned it, it was a Grade 2. What context where you looking for?
Nice vid and advice Sage... I think most of us have (or at least will) recovered from a duffed shoulder. It's no fun thing!
Hope the recovery continues to go well... :D
Thanks Phil. I actually got out on my MTB today after 6 weeks of no trails. It felt great so I am looking forward to a full recovery... barring me doing something stupid (which is quite possible, lol)