Declan, a member of our Fitness Instructor team at Springfield, who instructs our BoxFit classes, suffered multiple shoulder dislocations in 2024 which required surgery and a six-week rest period. We caught up with him to hear about his journey from injury to getting back into training:
“As a passionate boxer and fitness instructor, it was frustrating not being able to train for a long period, especially since training and boxing are such big parts of my routine! I had to be creative with how I stayed involved in the sport – I focused more on technique with my right arm and mentally visualised my training, which helped keep my head in the game even when I couldn’t physically train as usual.”
“Mentally, it was tough to be sidelined for so long, and at times it felt like a bit of an identity crisis since training is such a big part of my life. The biggest physical challenge during my recovery was losing strength and range of motion in my shoulder. There were moments of frustration, especially when I saw how much I had lost in terms of strength and mobility. It was a constant battle to rebuild it, but I kept pushing forward.”
“It was tough to be sidelined for so long, not being able to do what I normally love, at times it felt like a bit of an identity crisis since training is such a big part of my life.”
Declan is thankful that there haven’t been any major setbacks in his recovery so far. “There were a few times I had to adjust my expectations and give myself a break, but I’ve been focused on staying patient and trusting the process. I know it’s all about steady progress, not rushing things.”
Declan worked with a physiotherapist during his recovery. “They’ve been key in guiding my rehab, helping me with specific exercises, and ensuring that I’m doing everything correctly to avoid further injury. Their expertise has been invaluable in making sure I’m on the right track. They gave me some great techniques to keep improving my shoulder stability”.
“I’ve been doing mobility exercises and gentle strengthening work for my rotator cuff that have been really helpful. I’ve also been using resistance bands for some controlled movements to rebuild strength.”
“My Recovery has been going really well – better than expected! I’ve been ahead of schedule, so I’m feeling positive about how things are progressing. There’s been a lot of work involved, but it’s been worth it.”
“Returning to training has been exciting but also a little nerve-wracking. I was eager to get back into it, but I had to remind myself to take it slow and listen to my body. It’s been a mix of excitement to move again and caution to not overdo it.”
“It’s tough not to push too hard, especially when I start feeling good again. But I keep reminding myself that I’m ahead of schedule, so there’s no need to rush. I try to stay focused on the long-term goal and listen to my body. If something doesn’t feel right, I pull back.”
“I’ve really had to ease back into things. I’m doing a lot of mobility work and light strength exercises, gradually increasing intensity. When instructing classes, I’ve been more mindful of demonstrating exercises that are lower impact and less strenuous on my shoulder, while also encouraging my students to take things at their own pace.”
The experience has made Declan more mindful or proper form and the importance of injury prevention. “I’m more focused on balance and mobility in my own training, and when I’m instructing, I try to emphasise the importance of recovery and listening to your body. I’ve learned the hard way how important it is not to push past your limits too quickly!”
For someone going through a similar injury, Declan’s advice is to “be patient with yourself. It’s a long road, but if you stick to your rehab plan and focus on progress, even if it’s slow, you’ll get there. Don’t rush your recovery – it’s better to take your time and come back strong than to push too hard and risk setbacks.”