Big injury update [25M | 65→73kg]

[Rahul]

I was doing overhead press on an unstable bench and lost balance on the last rep, so my left shoulder popped out of the socket. MRI showed a Bankart lesion and labrum tear, and I had to undergo labrum reattachment surgery.

That was back in November 2025. I'm now 20 weeks post‑op and the surgeon has cleared me for certain gym exercises to rebuild strength. I'll definitely bounce back, but one thing's been on my mind.

Will I regain full functionality and strength? I used to love shoulder press and bench press – they're my favourite moves. My surgeon says I can start regular gym work six months after surgery, provided I clear a few tests. My mobility is almost back, except in the apprehension position where it feels a bit tight and weak; the doc says that's normal and will improve after six months.

Anyone here recovered fully after similar injuries and surgeries? Does it ever feel exactly the same? What's a typical timeline to get back to full strength?

[Yamini]

Is the pain gone now?

[Shanta]

I think giving your body a full year to recover and doing yoga during that time can really help.

[Jayant]

I also dislocated my shoulder while playing football in college. For me it took almost eight months to heal after surgery, and I got full mobility back after about a year. That year was a real struggle. I'd suggest doing yoga or light resistance‑band work to improve mobility. Get well soon, brother.

[Shivendra]

Is this IIIT Delhi?

[Ravindra]

Start with physiotherapy sessions and focus on gaining flexibility first. Yes, you can get back to where you were after surgery, but you'll need to put in the effort. Since you mentioned discomfort during rotations, I really recommend proper physio sessions – they'll show you the right exercises and how to do them with correct form, unlocking your body's peak flexibility.

[Benny]

Your physique looks top‑class, very aesthetic. I broke the bones in my left hand back in 2025, so I was out of the gym for three months until it healed. The doctor advised me to avoid heavy lifting when I got back. I gradually increased the weight, and after five months I feel I'm back to my previous strength.

[Priya]

Wishing you a speedy recovery. How much weight were you lifting before the injury?

[Rajesh]

It's been 11 months since my injury, and I can safely say I've regained most of my mobility. I was a bit lazy with rehab stretches after the first five‑six months, but I've gotten all my strength back and my shoulder feels stable as ever. I do feel occasional discomfort when I push hard during workouts, but nothing concerning.

As for bench press or shoulder press, I'm now preferring machines, to be honest. Shoulder presses and dumbbell bench presses with a neutral grip are fine, but anything that puts the shoulder in the apprehension position (like a traditional bench press) carries a risk. I didn't have surgery, so you might still be in a better position to push past it.

[Indrajit]

Progressive loading is key. It's probably best to work with a physiotherapist to get a proper plan.

[Madhu]

Just so you know, I was born with a loose shoulder joint and have dislocated it more than ten times. The first time it took 1–2 months to become pain‑free, but after that it only took about a week to get back to functional. Doctors told me the joint is now even looser and may dislocate more often, so take care.