What I’ve learned from shoulder surgery
Last year, during a class demo, I was pressing a barbell overhead when my arm suddenly pulled into external rotation. I felt it instantly, a sharp pain, something wasn’t right.
Fast forward to an MRI and a diagnosis: an anterior inferior labral tear with paralabral cyst.
I had the luxury of a week to prep for surgery, and honestly? I wish I’d had come across something like this. Some real, straight-up tips to make things a little easier for me and the people around me. So, this is my give back. Practical. Personal. All the things I wish I’d known before going under the knife.
Like sleep? Get a pregnancy pillow
I bought mine for $50 NZD, and honestly, it's one of the best things I purchased ahead of time. I go to bed and wake up in the same position. It’s a soft, supportive cocoon with room to get my leg over or tuck an arm underneath.
No bra, just the dress
In those early days post-surgery, I just lived in a $10 Glassons tank dress—no bra, one arm in, one arm out. It made everything easier, especially going to the toilet. Yes, I had absolutely no dignity. But let’s be real, you don’t see anyone in those first few days who isn’t close to you. And if they’re close, they can deal.
Glad Wrap Press n Seal
Showering is tricky for the first few days; you might have a pain pump in your neck and need to keep bandages dry. This wrap is by far the best for a fully sticky, waterproof shield.
Squats & lunges are essential
When you’re down to one arm, your legs need to do the work. Picking things up, getting up off the toilet, bending down, carrying things—it all depends on lower body strength. Learn how to do this for your body before surgery.
Wipes
Wiping your bum with your non-dominant hand is no joke. Flushable wet wipes help. Shift weight to the balls of your feet, do a 1/2 bind and you’ll be sweet to get everything.
iPhone keyboard - left handed
Switch to one-handed mode in Settings > General > Keyboard. Trust me—it makes typing so much easier.
Voice function to text
I used the voice-to-text function a lot—especially for replying to messages when typing got frustrating. It’s quicker, easier, and surprisingly accurate most of the time.
Drink bottles with straws
Scatter a few around the house. One-handed bottle opening = annoying. Straws = smart.
Toothpaste trick
Put toothpaste directly in your mouth first, then brush. Electric toothbrush = lifesaver.
Hair
Dry shampoo your hair until it’s basically a straw haystack. Twist it into a bun, lean your head against a wall, and secure with a band using your thumb and knuckle.
Bonus: my partner learned to plait my hair from YouTube. Cutest thing ever.
Deodorant travel size sprays
Travel size sprays are easier to hold, and you can spray with the same hand if needed.
Opening bottles = thigh power
Strong thighs to the rescue. I’d wedge bottles between my legs and use my good hand to twist the lid off. My leg day exercises paid off.
Keeping belongings close
I used a long plastic fridge organiser tray to keep essentials together on the bed—lip balm, meds, phone, phone charger, airpods, snacks (love some dried mango!), TV remote. Everything I needed, in one easy place.
Final Thoughts
If you’re facing surgery or you're supporting someone who is, I hope my tips can make a big difference. 💜