Know what the most frustrating thing about shoulder rehab is?
A lack of results.
This is the main reason why my clients contact me.
They’ve tried it all… PT, massage, osteopathy, acupuncture… sometimes even surgery or injections.
But despite that, they can’t shake their pain.
After all the time and energy they’ve invested (or wasted), their pain continues to ruin their workouts and daily life.
Sound like you?
If nothing has worked for you (yet), if you’ve lost trust in the healthcare system, and if you’re left thinking “I don’t know what to do”…
This email is for you.
Here’s everything I do with my clients to eliminate their shoulder pain (when nothing else has worked):
1 — Eat in a calorie surplus:
Healing is much faster when you’re in a (slight) calorie surplus.
If you don’t eat enough?
You won’t have enough fuel to recover or build your body back stronger.
Use an online calculator to estimate your TDEE (total energy expenditure), and then add 250kcal to your TDEE to get your daily calorie goal. Then use MyFitnessPal to track your intake, and ensure you stay within your calorie target.
Ps. You still want to minimise weight gain. Weigh yourself daily, and if you gain more than 0.5lb per week, reduce your intake.
2 — Max Protein Intake:
Protein will boost your recovery and help you maintain (or gain) muscle during rehab.
If you’re not getting enough:
Your shoulder rehab will take longer, and you could lose muscle in the process.
Aim for 0.8 to 1.2g per pound of bodyweight and use MFP (above) to stay on track.
3 — Shoulder Rehab 3-5x/week:
The right program will reduce pain, improve mobility, and make your shoulder stronger.
Most people get this wrong:
They rely on passive treatments (eg stretches) that mask pain for a few days, but don’t fix the root problem long-term.
Here are 3 phases I use with clients:
4 — Improve Your Sleep:
Good sleep reduces your pain sensitivity, and will support your healing.
Doesn’t matter how busy you are:
If you skip this, you WILL slow your recovery, and it’ll be hard for you to get out of pain.
Aim for 7+ hours/night. 7 days per week.
5 — Learn About Pain:
Studies show pain education speeds up recovery for those with 6+ month injuries.
“You fear what you don’t understand”
If you can’t make sense of your pain, you’ll stay stuck in fear and unable to progress because you don’t understand what’s happening to your body.
If you’ve had shoulder pain for 6+ months, there are 3 things you MUST understand:
1/ Pain doesn’t mean your body is damaged
2/ Thoughts & emotions affect your pain
And last: Your body can be overprotective and experience pain even after it’s FULLY healed
These are the “big 5” you must prioritise if you want to eliminate your shoulder pain:
➔ Eat in a slight kcal surplus
➔ Max protein intake (1g per lb)
➔ Shoulder rehab 3-5x/week
➔ Sleep 7+ hours per night
➔ Make sense of your pain
Master these, and I guarantee you WILL see incredible progress like this…
You might be thinking:
“Can I do this on my own?”
My answer: It’s possible. But it’ll need a lot of work, learning, and experimenting on your end.
And you might fail.
You might still be in pain 2 years from now… severely limited in your daily life and unable to workout or be active.
The truth is this:
If you’ve had shoulder pain for 6+ months without much improvement, your plan is NOT working.
That means you need to make a change.
And guess what?
I can help you make that change, like I’ve helped all my clients get out of pain after nothing else worked for them.
So my friend:
If you want to eliminate your shoulder pain so you can live and train 100% pain free, I’ve got you, and I’m in your corner.
To learn more, you can tap the link below to apply:
