With rehab work there should be a progressive monitoring system that allows YOU to FEEL the extent of your rehabilitation … step by step – day by day – week by week… etc.
Your exercise routines should include diet, sleep, non-active shoulder and arms ultra-loads like fungo bat swings, breaststrokes in the pool and similar activity. Also, any exercise plan must be regimented daily and without interruption. You must also be consistent, with the same loads, at the same time of the day, and complete.
Why the concern about regimented consistency? You’re trying to get your body to activate itself BACK from injury. You’re trying to get your body BACK to load bearing. So, consistent expectations by the physical side of your rehab work has to go hand-n-hand with the mental side of rehab work. In fact, if you don’t THINK yourself into planning, executing, then cooling down after a regularly scheduled workout your going to do more harm then good.
Diet plays an immense role here also, along with a healthy sleep regiment. Be consistent here too. Don’t go haphazard. Eat breakfast at the same time, road work at the same time, rehab work at the same time and in the same rep’s, plenty of water and cool down periods.
Then after every scheduled workout, do a test for yourself to see how things are going… physique wise. Try these “tests” in moderation:
kneel down on your throwing side and reach for a door knob. Your arm should be stretched out. Now turn the door knob GENTLY and slowly to the complete right until it won’t turn no more. You should feel a little discomfort…. NOT PAIN. Don’t force the door knob withany kind of strength… just turn till it stops. Now turn the door knob in the other direction until it stops. Again, you should feel a little discomfort NOT PAIN. If the discomfort lingers after four weeks of rehab work, your body is telling you that your rehab exercise is either too strenuous or your not doing them correctly, or even worse you’ve got the wrong exercise for the wrong reasons.
always take a hot shower after every workout and then just relax for about two hours at least. Let your body cool down … muscle wise.
These are very simple suggestions that your rehab specialist should be suggesting to you… or maybe something more tailored to your specific
If your rehab work isn’t working out as planned or to your satisfaction, let the people closest to you know about it. Ask them for bench marks of improvement and “TESTS” that you can do yourself to prove your progress.
I wish you the best with your rehab work and your baseball experience.