How soon after a shoulder arthroscopy can you exercise?

The timeline for resuming exercise following a shoulder arthroscopy varies depending on the specific procedure performed, the extent of the repair and your overall health. In general, a phased approach to exercise is recommended to allow the shoulder to heal while gradually rebuilding strength and mobility. Here’s a general outline of what to expect.

What is a shoulder arthroscopy, and what's involved?

A shoulder arthroscopy is a minimally invasive procedure used to diagnose and treat various shoulder conditions, such as rotator cuff tears, impingement syndrome or shoulder instability. During the procedure, the surgeon makes small incisions around the shoulder and inserts a tiny camera (arthroscope) to visualise the shoulder joint on a monitor. Specialised instruments are then used to repair damaged tissues or remove debris if necessary.

This technique allows for a more precise approach with smaller incisions, leading to less postoperative pain, reduced scarring, and generally faster recovery compared to traditional open surgery. Most patients can return home on the same day following the procedure. Recovery times vary based on the extent of the repair and individual healing rates, and a structured physiotherapy programme is often recommended to optimise recovery.

What are the stages of recovery after shoulder arthroscopy?

First week after surgery: Rest and gentle movements

• Activity level: During the first week, rest is crucial, and you’ll likely be advised to use a sling to support your shoulder.
• Movements: While strenuous activities are off-limits, gentle, passive range-of-motion exercises may be introduced, typically under the guidance of a physiotherapist, to prevent stiffness. Movements are usually limited to pendulum exercises, which involve small, gentle swings.

2. Weeks 2 to 4: Gentle range-of-motion exercises

• Activity level: Depending on your recovery progress, your physiotherapist may introduce gentle, active-assisted exercises.
• Exercise focus: These exercises help improve shoulder mobility without straining the muscles or tendons. However, you should avoid lifting weights, pushing or pulling during this period.

3. Weeks 4 to 6: Gradual strength training

• Activity level: Strength training can typically begin around four to six weeks post-surgery, focusing on low-impact, resistance exercises.
• Exercise focus: Light, resistance-based exercises with bands or very light weights may be used to strengthen the shoulder muscles. Activities that place strain on the shoulder, such as heavy lifting or high-intensity workouts, are generally not recommended at this stage.

4. Weeks 8 to 12: Return to more strenuous exercise

• Activity level: After 8 weeks, many patients can begin more intense strength and conditioning exercises, though this depends on your recovery from shoulder arthroscopy, and physiotherapist’s advice.
• Exercise focus: Light aerobic exercises, such as cycling or using an elliptical machine, may be incorporated if they do not strain the shoulder. Depending on progress, modified or sport-specific activities may also be introduced.

5. 3 months onward: Full return to exercise

• Activity level: By three to six months, most patients can return to full, unrestricted exercise and sports activities. However, this timeline can vary, especially for high-impact sports or intense weightlifting.
• Exercise focus: At this stage, most people can reintroduce weight-bearing and resistance exercises that place more strain on the shoulder, such as swimming, tennis or weightlifting.

Your exact recovery timeline and exercise plan will be tailored to your needs. It’s essential to follow the guidance of your surgeon and physiotherapist throughout your recovery process, as doing too much too soon can prolong recovery or risk re-injury.