Alternate schedule due to biceps tendons strains

hey guys,

as some of you may already know, i've injured myself while doing some stupid armwrestling.

(see the link for further details: https://www.gymnasticbodies.com/forum/topic/12354-pain-after-armwrestling-stupidity/

i just had a visit at my doctor. Via ultrasonic and some mobility tests he'd told me that i

"only" strained the long and short head of my biceps as well as the biceps tendon which is located

at the inside of the ellbow and the brachialis.

he gave me some herbal drugs and a creme to reduce the symptoms.

he also told me to not do any bizeps curling movements for a month.

i can train all the other things fine.

he was a little bit in a rush today (what i really disliked) so i forgot to ask about straight arm work.

What do you guys think?

I'm at PE1 in every movement except HBP.

Due to my injury i try to modifiy my schedule a little bit to overcome the month of rest for my biceps tendons.

FL/PE1, SLS/PE1 and MN/PE1 are out of the question. there is obviously no problem for the biceps tendons.

SL/PE1 and sPL/PE1 i'm not so shure. what do you think?

do you think these movements are problematic for the bizeps tendons in my shoulders?

RC/PE1 is for shoure not possible at the moment.

HBP/PE2 i dont't really know. the top part of the movement, when the arms are completely locked could be a problem, but i'm not shure about it.

besides f1 i also work on h1. i'm also on PE1 on every movement here.

what do you think i can do?

so long

p5yx

bump

Do not do biceps curls for a month (that's what the doctor ordered!). That includes all RC exercises & arm wrestling. (16 oz curls are not recommended either)

Stay away from planche (all hand positions), back levers, maltese, and all the sexy moves you have recently shown interest in.

Be careful with shoulder flexion as at some angles, the long head of the biceps tendon is involved (you'll have to find out the specifics yourself here)

Maybe you could do some light rehab work, but because the doc told you to rest, and because I am hardly qualified, I won't go there.

so i think i can do:

- FL/PE1

- MN/PE1

- SLS/PE1

i CAN'T do:

- RC/PE1

but i'm not sure about:

SL/PE1 (because of rising my arms upwards)

sPL/PE1 (because i have to lock my arms straight what could be bad for the tendons as well)

and from HS1:

- do you think i can do the wrist series (currently at PE1 at all movements). not shure because of the straight arms.

- PE1 and PE1>iM. especially the mobility exercise keeps me worrying ...

I just think you should stay away from RC, sPL, HBP and the mobility exercise of H1. With SL just do it with your arms by your sides, but really focus on getting the legs up - a month ago I broke my clavicle, that's what I've been doing. Do more stretching for your legs and just leave the arms alone, that way they'll heal faster. I would say you should keep the arm moving (as long as there's no pain!) and do some tennis ball massage of the muscles surrounding the scapula. So far as actual rehab, like fred, I don't know.

ok thx guys.

a last thing.

i also think sPL/PE1 could be problematic. but do you think if a train sPL/PE2 for that month would be ok?

it's the forarm plank. i don't think there is much stress to my biceps tendons. i don't think protraction should make any problems. suggestions?

You need to ask him about light (like 2 lb starting) dumbbell curls for 1-2 sets 3-4 days per week for 1-10 reps per set. Ask if you can do them so long as you don't feel anything whatsoever. I WOULD strongly consider taking 1-2 weeks off completely, to let the inflammation subside, and also use contrast shower techniques (ending with cold) to speed this process up. You should be SURE to use your full range of motion daily, so long as it does not hurt. Let pain be your guide. 

Your connective tissues are pressure sensitive, and using them with safe loads is generally the approach that will successfully rehab things the fastest. I will suggest that if you saw an orthopedist you ask for a referral to a sports physical therapist. If they also recommend the one month layoff, even to the exclusion of 1 or 2 lb biceps curls, listen to them.

If you are cleared to do VERY light curls, do not increase the weight until 10 reps of a given weight is completely pain free. Not a slighlty abnormal tension, it should be completely normal. Then increase by ONE POUND. You may need to make some homemade wrist weights (or buy them) for this, but it is worth it. You can also use milk jugs. They are cheap and convenient, and will allow you to work up to 8 lbs with water and about 20 lbs with sand.

Also what are the specific drugs and cremes you were given?

What about windmills then?  Wouldn't they give your brachialis and shoulders some trouble?

first of all i want to thank you guys for your suggestions.

@josh: the doctor told me to stay away from curling motions for one month. no light work. i will start the exercices you suggested in three weeks, one week before i resume f1. thx for your input again.

i take traumeel drugs and traumeel creme on a daily basis and voltaren during the night.

@Bipocini: I didn't try windmills since i met the doctor. i'm not shure if i should try them.

The real question i am asking myself is which of the movements do i really have to pause. i mean the RC progressions are clearly out of questions right now. but i wonder about SL/PE1, HBP/PE1 and sPL/PE1 as well as the PE1 progressions from H1.

P5yx said:

first of all i want to thank you guys for your suggestions.

 

@josh: the doctor told me to stay away from curling motions for one month. no light work. i will start the exercices you suggested in three weeks, one week before i resume f1. thx for your input again.

i take traumeel drugs and traumeel creme on a daily basis and voltaren during the night.

 

@Bipocini: I didn't try windmills since i met the doctor. i'm not shure if i should try them.

 

 

The real question i am asking myself is which of the movements do i really have to pause. i mean the RC progressions are clearly out of questions right now. but i wonder about SL/PE1, HBP/PE1 and sPL/PE1 as well as the PE1 progressions from H1.

That's a lot of anti-inflammatories. Definitely wait until you are off of those to start curling.

Be aware that your connective tissue regeneration will be mildly compromised, so don't use this time for pursuing new levels of maximal strength, and beware of excessive volume.

I would maintain your abilities until you are off the drugs.

Joshua Naterman said:

That's a lot of anti-inflammatories. Definitely wait until you are off of those to start curling.

 

Be aware that your connective tissue regeneration will be mildly compromised, so don't use this time for pursuing new levels of maximal strength, and beware of excessive volume.

 

I would maintain your abilities until you are off the drugs.

All right, i will keep that in mind.

do you have any thougths about which movements of f1 and h1 to pause for a month?

I'm really not sure. i only want to take a break on a minimum set of the movements on h1 and f1.