Valuable Tips from a Barry’s Bootcamp Superstar – Boost Your Injury Recovery!

"Focus on posture and mobility, not intensity"

At 42, I still carry the mindset of an athlete. I spent years on the baseball field, rarely sidelined, watching teammates struggle with injuries while I kept going. My body never asked for much — just the usual maintenance — and I wore that reliability like a badge of honor.

But two years ago, everything changed.

What started as minor shoulder discomfort slowly morphed into chronic, grinding pain. I threw everything at it — PT, PRP, stem cells, peptides. Nothing would really help. Eventually, I had labrum surgery, hoping that would mark the turning point. It wasn’t.

Recovery has tested me more than the game ever did. One year post-op, the pain is more manageable, but it hasn’t fully left. I’ve had to shift from “pushing through” to “tuning in” — learning that real recovery demands patience, awareness, and humility.

What’s Actually Helping Me Now (Fitness-Wise)

If you’re in the middle of shoulder rehab or dealing with stubborn post-op pain, here are some strategies that have made a real difference for me:

1. Focus on posture and mobility — not intensity.

I used to chase reps and resistance. Now, I’m paying attention to scapular control, thoracic mobility, and rotator cuff activation. These little details make a huge difference over time.

2. Ditch the ego lifts.

I swapped pressing movements (like barbell bench and overhead press) for landmine presses, cable work, and bodyweight stability drills. My shoulder likes slow, controlled motion way more than load and speed.

3. Movement over muscle.

Rehab has reminded me to move like a human first, athlete second. I’m incorporating animal flow, light band work, farmer carries, and core stability drills 3–4 times a week.

4. Strengthen what supports the joint.

Upper back and scapular stability work — think face pulls, YTWs, and wall slides — is part of every workout now. It’s boring… but it works.

5. Listen to fatigue, not pain.

If it’s fatigue, I’ll adjust. If it’s pain, I stop. Learning this difference has saved me from countless flare-ups.

🧠 Mindset Shift: Slowing Down Isn’t Weakness

Recovering from an injury has challenged me in ways I never expected. This process has taught me more about mental strength than any PR, competition, or intense training block ever could.

When you’re used to pushing limits, being forced to slow down can feel like failure. But here’s the truth: Slowing down isn’t weakness — it’s wisdom. It takes serious strength to listen to your body, respect your limits, and keep showing up when there’s no applause, no adrenaline, and no obvious signs of progress.

Progress isn’t always visible. Some days, it’s bending your knee a few more degrees. Other days, it’s choosing rest over ego. And sometimes, the real win is simply not making the injury worse.

If you’re going through something similar, you’re not alone, and your struggle is valid. Keep showing up, keep trusting the process. Healing isn’t linear, but it’s always worth it.

💬 I’d love to hear from others in the recovery phase:

• What exercises have helped you bounce back from shoulder, knee, or joint injuries?

• How do you stay motivated when the pace of healing feels painfully slow?

• What mindset shifts made the biggest difference for you?

  
  

Share your own recovery journey here because no one should do this alone!

This post was written by Derek Degrazio, a partner and lead trainer at Barry's Bootcamp Miami.

Derek Degrazio

Credentials: American Council on Exercise (ACE certification)

Website: https://www.barrys.com

Instagram: @derekdegrazio