Join Date: Sep 2011
Location: Germany- but not German =D
I promise you, that is normal. And it won't be an overnight fix by any stretch of the imagination.
Do your stretches, but don't hurt yourself. When is your next appointment? My doc booked me in for 2/3 times a week. Its needed to teach me my exercises, make sure I'm doing them correctly, and to massage out any aches and groans.
I've gone from less than 45o movement (more like 20!) to full range in three weeks. No one thought it was possible after I nearly fell over the first time the new doc saw me and tried to move my shoulder.
The physio yesterday had me on cables with weights. I'm allowed to push myself in that aspect, and running, so I feel it, but don't hurt it. She warns me I will be sore as heck the next day, but it's up to me whether I push and have a day of discomfort, or I pander along and let it go slow. I'd rather push myself to a reasonable limit. I know, even on my painkillers, when to stop.
I wish you the best of luck, and keep us updated!
Have you thought about paying for a deep tissue massage for your back? I did before I got to see the real physio.. and I was jumping around like a spring chicken for 24hrs until it went OW again.. but well worth it when I was so tight and in so much pain I thought I was going to melt down in tears!