Tips & Exercises for Torn Shoulder Labrum

Have a tear in your shoulder labrum? Tune into learn about some tests and some exercises we recommend for this. You're definitely going to want to stick around, because we do share several exercises in this one!

0:00 - Welcome
02:43 - Shoulder Labrum Tear Symptoms & Causes
03:49 - 2 types of shoulder labrum tears
05:48 - Testing for shoulder labrum tear
08:00 - Body Degenerative changes
09:07 - Exercises for Shoulder Labrum Tears
13:15 - Icing for shoulder labrum tear
14:18 - Stabilizing exercises for shoulder labrum tears

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Let’s Connect...

[jadet]

You guys have no idea how much I needed this - had this intense pain since university rowing training years ago


Booking a spot with a physical therapist defs ready to take this on

[dynamicmotion]

Tore my labrum 8 months ago, got keyhole surgery. In a weeks time I'm free to go back to sports! Been a long road to recovery but shoulder is feeling stronger than ever.

[theresadobbins]

I am so happy to hear you say that degenerative happens with everyone, but the symptoms does not have to be your norm! I recently had a fall in a department store and now I have a slap labrum tear and all I kept hearing is degenerative degenerative well it's been five months and I've been walking around with this. "slap "tearand I keep saying that it hurts so now I have to go to a physician to find out. What's the next step. I appreciate listening to the both of you.

[eshw]

Thanks, I tore my labrum and couldnt play basketball or go heavy on the bench press, it got a lot better the past few weeks but will throw these in because it still is not fully normal.

[juliekinz]

When I saw this video, I did a little happy dance because I definitely requested you guys to talk about this as I am dealing with this as a tennis player. Thank you, thank you, thank you for your tips on this! I needed this to get more structure in how I address the issue moving forward

[jaikai]

Iv not been able to put a T-shirt on for years lifting the kettle hurts sometimes.. I tried to leave it alone and I lost muscle then the pain got worse over time.. now I’m on a waiting list for a physio so these tips are great, I also had a scan and they said it’s torn but doesn’t need surgery but man it’s painful. Thanks for the knowledge

[jillpurtan]

This was super helpful! Thank you so much 💪

[PatrickC]

Thanks for the info. came here to find other PT move i wasn't aware of.

About 11 years ago in my early 30s I had a bad shoulder dislocation from trail biking at a local lake, I was going slightly downhill and hit a patch of sandy dirt that caused me to lose control. I went endo over the handlebars and landed on the backside of my left shoulder when I hit the ground eventually and slid a good 20 feet LoL. Was pretty much the worst pain I ever felt in my life. Got carted off in an ambulance and all that. I don't know if dislocations are categorized in terms of "severity" but i can tell you the doctor said it was pretty bad. Doctors set the shoulder but I was never re x-rayed in a follow-up. It wasn't until about a year later when my shoulder pain was really bugging me and wasn't getting better that I got examined again and was told about the labrum tear. Its so strange considering from what I understand a shoulder dislocation ALMOST always causes a tear but they never followed up about it originally. It was me being progressive about the situation.
After some xrays and MRIs I got the diagnosis and eventually had ortho surgery in 2014. I had some damage to the bone and a few other things. Everything was successful but ever since that accident things just haven't been the same. I did all my PT, progressed well, got a lot of my mobility back and strength and have my At-home PT moves i can do anytime i need. Now some 10/11 years later and Im having to do PT again because that arm just always fatigues out so quickly when working out. (I workout 5 days a week) . Wakes me up at night. The heating pad is one of my best friends during sleep lol. Goes down into my bicep and forearm so we're working to re-strengthening all those little muscles as much as possible. (Unfortunately I also developed strong chronic pain in my back but that's a whole other story)
always try to avoid a dislocation at all Costs, Kids . 🙃

[christopherhickman]

Tore my sub scap and my labrum type 3 tear been messed up for like 15 months ! Get on your shoulder prehab and rehab early and take care of your body before you can’t use it !

[brighterday]

How long should the sling be worn and how many hours a day? It's been three weeks since my shoulder dislocation.

[michellebowling]

I did hair for over 20 years. I’m pretty sure I have torn my labrum and probably in other areas too over the last several years. I have stength. But there’s constant aching and the stability is what’s really starting to be obvious. I can’t hold my arm up to do makeup or eat without shaking in my right arm. I’m doing pt twice a week: the overall pain is better but it’s like anything I do just kinda backtracks me. I have pain again and the weakness is not changing. It’s only been like 3 weeks but I was hoping I’d see some changes with the shaking. Theres not been an MRI done yet and I really was hoping I could heal naturally. So now I’m anxious for what is next. I’m a single mom of 2 kids. My daughter is nonverbal autistic and requires a lot more help than a typical 10 year old. I have to help bathe her and wash her hair and put her clothes on. It’s about like having a 5 year old. She tugs on me constantly now. I’m trying to figure out how to promote healing given my circumstances. She does go to her dads so I get some breaks but when my kids are home there’s just so much I have to keep up with.

[klausandersen]

Really good video. I enjoyed it very much 🙌

I just got a MR scanning and it showed a SLAP lesion after too much bench press.

Can the labrum heal over time with the right excercises? Or is surgery better?
46 year old man here.

Thank you for the content 💪🏻

[MikeD-dlfb]

Thank you for the info. I was diagnosed with a slap tear. From a mri It happen when I was at work when I was lifting a heavy box on my shoulder. But the pain like you describe goes all the way down to my arm. I am thinking about getting the surgery

[navneetsankhla]

Hii, in my MRI report it showed small oblique tear in shoulder labrum, i.e, bankart lesion extending form 4 - 5 o clock.

I m very worried about my future will the be life time thing, I don't know because my shoulder hurts a alot I'm 23 yrs.

Will I need to do a surgery for this ??

[OmarScruggs]

Tore my labrum in 1997 throwing the javelin and playing qb. Didn't get surgery until 2017.

[Emens_Travels]

Would a pinched nerve cause these feelings as well?

[joshuaroberts]

two yrs ago i had a pretty bad shoulder dislocation and since then ive dislocated it more from lifting, rock climbing etc.. its at a point where if i swing my shoulder gets weak and it feels its goign to come out with pain. I got a MRI but I dont really know how concerning it is or how many issues i have going on. a lot of my friends who are in the medical field say i prob need surgery. (I also did PT before.. went rock climbing and it happened again.. i basically can't put my entire weight on one shoulder. if i do it just becomes seriously weak and pops out. my friend said if it was a muscle injury it could be repaired via PT but since its not it wont heal on its own.. but basically I felt ive dislocated my shoulder or "popped" it probably more than 6x with really bad pain and stiffness which goes away eventually

Hill-Sachs deformity. Edema suggests acute on chronic injury.

Extensive tearing of the anterior inferior labrum with detachment and
tearing extending from at least the 3 o'clock to 6 o'clock position.
Stripping of the capsular attachment as well as extension to the
subjacent cartilage at the glenoid is noted.

In addition, there is suggestion of SLAP tear. No paralabral cyst is
noted.

[Ayyappa-vq]

Is this exercise applicable for all types of Tear of the posteroinferior glenoid labrum as well ?

[ZEBASS]

Hello Jen, thanks for the useful video!
I have what is probably some degree of labrum tear/damage, I already went to the doctor and did PT, my therapist gave me a series of exercises and tips to keep "from here on", but no further therapy is needed at the moment. I have been doing some research on my own and trying to recover as good as possible, and my question for you is the following:

I mostly feel pain in the LOWER part of my shoulder. I feel it somewhere around my rear delt and just where my tricep starts, near the armpit. It hurts when I do a W pose with my arms, or at the very END range of an overhead pressing motion (like the last 2 inches). If I reach down to grab something from the ground (like hugging and lifting my cat), the same pain appears. Same thing if I try to flex my bicep, I can't really squeeze it because it's painful. Do you think this is still a slap or a bankart tear? Holding my arm down and trying to bicep-curl against it, it's not realy painful. Doing pushups is possible, while maybe not completely natural shoulder wise. But anything that makes me stretch and/or flare out my arms too much, ugh, very painful. I couldn't even dream of doing a pullup, lateral raises, bench press or overhead press at this moment.

[T]

I’m pretty sure I’ve injured my shoulder in the gym MRI evaluation mentioned possible labrum tear I’ve watched a hundred videos on YouTube on this topic And I just can’t find one that would suggest what exercises to avoid