Hey all
Took a bad fall a few weeks back.
Initially it was only the hip that had taken a hit, but when the shoulder ligament tore fully and the bone started protruding, I actually went and saw someone about it.
It’s clear for my GP that there’s at least one ligament fully torn in the upper back of the shoulder, and while I waiting for my MRI scan I ponder what next for my training.
I should be able to do z2 without having to put any weight on my arms, but since I’m looking at being sidelines for up to 12 weeks I refer back to the hive mind.
Any idea on how I can work on fitness with only one arm
Do some homework, find a good orthopedic surgeon and have him repair it. I had the Lions surgeon do mine. I needed some specific needs for my results and he consulted peers to complete a successful repair. Six inch scar plus some laparoscopic scars remain.
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Refer to your orthopedic but mine recommended heavy physio instead of surgery. I tore my (large tear) labrum, dislocated my shoulder and chipped my humerus.
I was able to hop back on the trainer 7 days after the crash with a sling. Physio included lots of shoulder raises, stretching, etc. all with the intent to get the shoulder strong enough for long dead hangs. After about 2 months of physio I was able to start hanging and the hangs improved my range of motion/strength drastically! Funny enough it actually reduced the pain as well. I now do 3 sets of 10 pull ups twice a week with 2-3 90 sec dead hangs.
My orthopedic swears by the hangs!
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Thanks - my ortho was the same when i tore the biceps tendon in my other shoulder (yeah, i know)
Really was not in favour of surgery, and with a lot of physio, i regained motion (which i then proceeded to lose over time due to laziness)
Waiting on the MRI to get it first diagnosed, then we’ll see what’s what.
In the meantime, I’ve done some Z2 and wow, not distributing the weight on the upper body means i’m going to need to get out my best chamois for indoor training, rather than reserving it for the long outside rides 
everyone should put these into the maintenance routine for their upper back also…to counter the hunching over
glad you got through that stronger without surgery.
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in addition to just doing what you can on the indoor bike,
i’d ask your doc about other sports. swimming? jogging? stair climbing
maybe take a month and do a bunch of knee and hip prehab stuff (like kneesovertoes guy stuff…deep lunges, yoga, etc)
put some extra time into other areas? just brainstorming: take a month to count your calories / do some nutrition consults, finish up house projects / chores that get in the way of cycling.
long term I think just getting your should right >>> bike fitness
i’ve seen a good number of people with shoulder surgeries f*ck it up by getting back to stuff too soon. listen to your surgeon and PT.
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Thanks, it makes absolute sense.
I’m already on the calories train, been working at it to get all this under control, and making sure that I don’t revert those gains with a lower exercise regime.
Knee and hip prehab sounds good - i’ll look into it 
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just making stuff up / brainstorming.
just pick something you think would be very useful to you but you’ve kinda put on the back burner cause you didn’t have energy to put towards it
diet is prob the most important but it takes a lot of energy to dial it in…so I went there first. maybe a more dedicated stretch routine? start a meditation practice? create some new fun routes on strava for when you heal up? wash your bikes and grease all the stuff you’re supposed to? I dunno.
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