YOUR RETURN TO SPORT
Your Sports Therapist has created this rehabilitation programme to help you return to sport
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You have injured a part of your shoulder called the glenoid labrum which is an area of connective tissue deep inside the joint - this is where your biceps muscle connects to your shoulder
Some of the exercises in this programme will help this area heal, while others will either maintain strength in the rest of your body, or help prevent the injury from recurring in future
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After completing this programme your shoulder should feel strong and mobile. Your Sports Therapist will then meet with you again to discuss your follow-on programme, which will be focused on your return to sport​​​
SLAP Tear
Rehabilitation
USING THIS PROGRAM
This programme is divided into 6 Stages:
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Exercises from the Stage you are on should be completed 4 times per week
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You should be able to perform them at the prescribed level for a week before moving onto the next Stage
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If you need to use the modifications below to make them easier at first, meaning a Stage takes more than a week, that is fine
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The exercises have been designed for your throwing arm - you do not need to do them with your non-throwing arm unless you want to​
MODIFICATIONS
These exercises should feel challenging, but you should be able to maintain good form - if this is not the case, please use the following modifications to increase or decrease the difficulty:
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Lighter or heavier weight or resistance band
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Shorter or longer time holding the position
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Fewer or more repetitions
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Smaller or bigger range of movement
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Use elbows instead of hands or knees instead of feet (for plank and push up positions)
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Switch the gym ball for a cushion or folded towel
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If after trying easier modifications the exercises still feel too difficult, go back to the previous Stage of the programme
EQUIPMENT
To complete these exercises at home you will need:
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A mat
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A gym ball
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One small hand weight (1.5 or 2 kg)
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A resistance band (medium or heavy resistance)
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A tennis ball
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A basketball
Ask your Sports Therapist if you don't have these items - they should be able to lend you what you need​​
PAIN DURING OR AFTER YOUR EXERCISES
It is normal to feel some soreness or discomfort during your exercises while the injured tissues adapt to new workloads
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This should be mild - no more than a 3 out of 10 in intensity, and should not last for more than 24 hours
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If you experience any pain that is more intense, lasts longer, or is sharp or stabbing in nature, please stop exercising and contact your Sports Therapist
