Your lucky Scott.  I first hurt my rotator cuff when I was 32 and it took about 6 weeks to fully recover.  I hurt them again last year (age 48) and they took 10 months to fully recover.......:O   Getting old sucks.......:-)

Oh man, I have been recoverying for what seems to be like a month.. I hope I am on that 6 week road! :/

Valentin,

 

You do want to do some exercises to strengthen your quads (front of leg) and hams (back of leg) as this will stabilize and strengthen your knees.  You can try squating but you must use a weight that does not cause pain and you must do them in a slow and controlled manner.  With knee pain, or any joint pain, you must stop doing an exercise and/or lower the weight if the movement causes you any pain.  It is also important to stretch before and after you lift to help loosen up the joint.  Gradually the joint and its surrounding muscles will become stronger and you will be able to lift more weight and do more exercises.  You just need to be patient and stick to it - and remember to listen to your body.......pain is your body telling you to stop :-)

 

Your English is fine.........it is not easy to learn or write :-)

 

I hope that helps and good luck,

 

John

Coming from someone who's had rotator cuff surgery, it sucks. But strengthening the muscles around it has done wonders. I used to not even be able to use a barbell bench cause it hurt too much. But after doing months of rehabilitaion excersices, I started working my bench again. Now I'm up to 285 lbs and should be hittin 300 at the end of the month. You can get all the rehab excersices offline and don't forget to stretch!

I had an left anterior dislocated shoulder and here it is a year later and it is still getting in the way of my shoulder exercises ( dislocated for ab I UT 4 hours) any advice

no surgery none of that I just been doing like warm ups that I seen on YouTube not to sure of what to do just been not working them to hard but it really starting to damper my progress