Arthroscopic Shoulder Stabilisation - Diet/Supplements to Aid Recovery

[biggles22]

Hi everybody,

Longtime lurker, but I thought now was about the right time to ask a few questions. I'm a 20 year old student rugby player/sprinter. I've been playing rugby for 10 years now and for the last 3 years have suffered from recurrent shoulder subluxation, culminating in a bad dislocation in September 2011. For the last year because of other injures (shattered finger requiring surgery, plates and 3 months rehab) I've taken up sprinting to keep me fit and to generally keep myself in some sort of sport. I'm a regular gym goer, generally focusing on squats and deadlifts because of my shoulder issues, although I tend to do one upper body workout a week to keep everything in some sort of balance.

Anyway, my operation (arthroscopic stabilisation) on my shoulder is this coming Monday (6th Feb), I've been told 3-4 months until back to running and possibly cycling, and 6 months until full contact sports. My question to you all is what diet and supplements will help to aid my recovery and rehabilitation? I'm no stranger to supplementation and diet plans, I eat very well and create my own protein and carb shakes for the gym/sprint/cycling. I take a keen interest in what every supplement does and when/why/how to use it, so please by all means go into detail. I'm looking at things that will help to heal the internal scarring better and generally make my recovery easier. I've been using glucosamine and cod liver oil to keep my joints in good condition and try to ease any pain I get, but after the op I want to be sure I'm on the right track as soon as possible.

Any advice from people who have had this operation would be great also!

Thanks
Dan

[craig1014]

Hi Dan

Your op is arthroscopic, which is good news as there will be relatively less trauma. Id go for a higher protein intake for a few days before the op and for a while after. You also want to ensure you get in plenty of vitamins and minerals (either through food or supplements) to help recovery. These are your basics. You can then get more detailed if you so wish.

OKG has been shown to be useful in burn trauma patients as it helps nitrogen (found in protein and a measure of how much protein is used and/or stored by the body) retention - in your case it might also help N retention. Leucine can help switch on mTOR signalling, which helps muscle growth and recovery.

Creatine might be useful to retain strength levels with inactivity. You can also do as much cross over training as possible on the opposite arm etc., as you may still stimulate growth in the injured arm.

You want to ensure good bone turn over, so Vit D, glucosamine, calcium, magnesium etc. might help. Cissus may also be a possibility here.

You might be able to limit inflammation via omega-3, phosphatidyl serine, etc.

Id add probiotics post-surgery as there is a possibility that anaesthetic (can't remember if you are having local or general) can damage the stomach lining. If its general anaesthetic, avoid omega-3s and other possible blood thinning supps pre-surgery to reduce the level of anaesthetic required.

Hope that helps!

[biggles22]

Thanks for the quick reply Craig. I'll be sure to have a good read up on all those supplements. I've already brought leucine and BCAA's in prep for after the op, so I'll be taking those straight away. Alongside that I've been using Alpha Men vit tabs and ZMA, so I'll continue with them.

I was wondering about the effects of training one side of my body, specifically whether I'm going to become more unstable because of a stronger/weaker side? If it may stimulate growth in the injured arm maybe it's something to look at and consider. My physio I've had so far seems quite outdated and if anything a bit loopy in the head, so trying to get any sort of straight answers out of her has been a challenge. Maybe I'll speak to the Uni physio department and see if they have any advice on the subject, or some further reading.

Good luck at the Birmingham Games tomorrow, I'm entered for the 60m too. Never know, might get the same heat pick!

Thanks again for the help, it's much appreciated.