Your coach gives training guidance based on your recovery, not medical advice. Anything sharp, numb, or new in the shoulder or chest — stop and check with your PT or doctor.
📋Today
Couch to 5K
9 weeks · 3 runs/week · your Treadly walking pad (max 5.0 mph). Walk warmup and cooldown included every session.
Your Treadly Speed Guide
Brisk Walk
2.5–3.0
warmup / cooldown
Power Walk
3.0–3.5
early weeks running
Jog
3.8–4.2
mid-program running
Run
4.5–5.0
weeks 7–9
SELECT WEEK
Week 1
⚠️ Shoulder note
Run tall with good posture — shoulders relaxed and level, blades gently set back, no rounding or hunching. Easy, natural arm swing; skip the exaggerated pumping. If any shoulder pain shows up, ease the arm movement.
Shoulder · Reconditioning
Post-PT Reconditioning
—
PT complete — discharged and cleared for full activity, no healing restrictions. The shoulder's better but not 100%, and the way there is training, not waiting: correct the tight/weak + long/weak imbalances and the desk-driven posture, then rebuild the strength that deconditioned. The gate to sport is strength + posture readiness — you earn the return, you're not waiting on it.
PT discharged · cleared for full activity
Weekly Shoulder Check
Recovery Timeline
✓
Surgery
Nov 26 — Labrum repair + bicep tenodesis
✓
Sling off + early ROM
Out of the sling, motion returning
✓
Full ROM
Full, pain-free range restored
✓
Early strength + formal PT
PT complete — discharged & cleared for full activity
A deconditioned rotator cuff can't keep the humeral head centered, so the ball rides up and catches the acromion. This is a strength gap, not a healing one — build cuff strength and the clunk resolves.
Why the neck + trap tightness?
Your upper trap took over the job of "shrugging" the arm up because proper scapular rotation still isn't firing — and desk posture keeps it switched on. It's working overtime, so of course it's sore. Retrain the scapula and fix the posture, and it calms down.
Daily Reconditioning
First Rib + NeckDaily⌄
Posterior CapsuleDaily⌄
Scapular Activation3×/week⌄
Both ShouldersMaintenance⌄
Return-to-Sport Readiness
Now (—): PT discharged, cleared for full activity — running your own reconditioning program. The gate to golf + disc isn't healing time anymore, it's strength + posture readiness: full pain-free ROM under load, balanced scapular control, and a real strength base. The signals below track that — earn each stage, don't rush it.
Golf + Disc — Sport Demands
🏌️
Golf Demands
Backswing: IR behind back
Impact: high cuff load
Follow-through: full overhead
🥏
Disc Demands
Backswing: cross-body reach
Release: rotator cuff load
Follow-through: ER + elevation
ROM Targets to Hit First
Forward flexion (overhead front)160–180°
Abduction (overhead side)160–175°
External rotation (elbow at side)Match L side
Cross-body reachArm parallel+
Internal rotation (behind back)Reach T-spine
Check with your PT or doctor if:
Sharp / new catching pain at the front of the shoulder
Any feeling of giving way or instability
Numbness or tingling down the arm
Fever
Symptoms significantly worse 48+ hrs after exercise
Desk Break System
Set an alarm every 45–60 min. When it goes off, pick ONE micro-routine. Total time: 2–5 min. Your sit/stand desk is your biggest ally — use the presets religiously.
Break Countdown Timer
45:00
Timer will alert you when it's break time.
Stand Desk Protocol
Micro Routines (pick one)
Your Numbers
Surgery Nov 26, 2025 · Start 192 lb · Goal 175 lb
192 lb
Current weight
17 lb
To 175 goal
—
Days post-op
Start 192 lbGoal 175 lb
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Recovery
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Body Composition
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Weight Log
Workouts
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The Build Phase
PHASE 2 — BUILD
Lean muscle, functional strength, real athleticism — 3 lifting days/week alongside continued C25K running. Unlocks when PT clears full shoulder activity.
🩺 PT clearance required~4–6 months post-op3 days lifting3 days running