First Barbell Workout Post Surgery | Distal Bicep Tendon Rupture 2023
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- čas přidán 12. 09. 2024
- 7 week post op update.
Mobility check.
First real Barbell workout after isolating injured side for more than 6 weeks.
Complete workout including warm up and sauna.
Leg lifts
GHD sit-ups
(warmup) Straight bar Tricep Extension + Cable Curls
Bench Press
Military Press
Machine Shoulder Press
Machine Lateral Raise
Straight Bar Tricep Extensions.
Working Sets:
Compounds: 3x5
Accessory: 3x8
Sauna:
25mins @94 C
great video. this is fantastic guidance for me.
i can 100% relate to the bottle thing! i to was putting them in between my legs because i couldn't hold the bottle with my operated arm to unscrew the top but i am pleased to say i can now turn doorknobs again and open bottles etc! no longer do i need to get water of myself opening bottles in between my legs lmao
8 weeks 3 days post op. shoulder mobility is back to normal, i have full extension and all flexion, can touch my shoulders again with the hand etc but it sometimes needs some warming up first. supination is back but still lacking a little pronation but not forcing it.
no numbness, pain or discomfort either.
in terms of weight lifting i am back doing some more intense cardio, training legs properly again.
i am not mentally there yet to do barbell pulling/pressing movements but my goal is to be ready for that at the 3 month post op mark, until then i am just building the muscles back up and regaining the strength i have lost in the area with dumbbell isolation work.
i might go back to some barbell only stuff in a couple of weeks though as you seem to be doing great with those movements!
bicep looks similar to the other one but still looks deflated unless i flex it and its slowly regaining some peak again, the progress comes pretty quick don't you think?
every day is still a little bit better, can see the light at the end of the tunnel.
quick edit, in terms of physique i don't look as bad as i thought i would. i did almost nothing besides walking for 6 weeks so it could be much worse but i have lost lean mass and replaced it with some fat. most of the difference is around the chest/stomach area.
i had a nice pair of abs when i had my boxing bout and now gone to almost no abs but i honestly did expect worse. my weight went from 80kg fighting weight to currently 83kg so a good chunk of fat needs to come of within the next couple of months and try gain back the lean mass i've lost within the last 2 months as well haha. i do a lot of rucking, wearing a 10-20kg backpack and walk for 2-5 miles, it is really good workout for keeping back and shoulder muscles working.
but time heals all as they say, keep up the great work man.
That's great news!
Progress comes back VERY quickly! I feel like it was just yesterday where I couldn't even hold my cup of morning coffee with my injured side.. now I feel like I'm back to "normal"
Don't rush back into barbell work. Go at your own pace. And remember, this rehab process is fairly new. Most PT's would start you out with light "isolation" work targeting the injured bicep and working your way up with weight, then adding in barbell compounds. Dr. Petrizzo does the opposite. He loads you with compounds first and allows the bicep to get "secondary" stimulation then follows it up with isolation work after a couple of weeks.
I still need to work on the neuromuscular connection, my bicep doesn't fire when I flex my arm on the first try. But this is normal and will come back with time.
Ah rucking would have been a great idea! That definitely kept your body in shape during those first couple of weeks!
Glad to hear you're doing well!
Definitely relate to the bottle and salt/ pepper shaker issues! Having to get my wife to do it all for me haha.
Haha!
You don’t realize what day to day tasks you take for granted until they’re taken away from you.
But lucky you have a wife!
I need to get me one of those. 😂
How does your arm feel at week 7? From the workouts your doing it looks like its back to normal but just holding off on overloading it? I am trying to gauge if it feels back to normal, but just weaker at the week 7 mark or if it still feels like a broken/ delicate arm. Week 7 is a very key week for me ha
@@james-oz1sr
Week 7 feels very close to normal for me.
Week 6 was a big transition point in my recovery. I was given the green light from my ortho, I stopped wearing my brace and I started turning up the intensity with my workouts.
Everyone is a little different, so your week 7 might be different from mine.
I started doing some pull workouts (ill discuss it in detail in my next video) and in comparison to my push workouts.. It defy feels like im rehabbing an injury.. But that should be expected due the the mechanics of the movements.
Hope that helps!
Dr jay! I would just like to say that i greatly appreciate all your weakly videos of your progress and how you incorporate the medical aspect of the injury, nutrition and how staying active can all have a positive effect on the body during the healing process. You have given me much knowledge on this injury. Im 9 days post opp and pretty much watch your videos on repeat as inspiration lol. I have also found Andy's CZcams videos to be informative as well. A little about myself, im 34 years old and part of the prestigious firedept in the world. I miss being active, but more importantly, i miss the job and being around the BROTHERS. So getting better and healing correctly and quickly is a mission for me! I also thought about reaching out to Dr Petrizzo for guidance as hes located not that far away from me. Anyways thanks again for the content. Please keep it up as it helps people like me get through these difficult times more than you think. Glad to see your pretty much at the end of your recovery. #teamENDOBUTTON
Hey Daniel!
That's amazing to hear that you are getting value from my videos!
How did the injury happen??
Stay positive brother, the rehab process is actually fairly quick. The first couple weeks are the worst, but there is light at the end of the tunnel!
Try to stay active, go for walks, keep working out your legs or the opposite side. It'll not only help your recovery, but also help with the mental aspect of being isolated and inactive.
@Dr. Jay DMD it was a job related injury. But in simple terms, if u can imagine falling through a wooden ladder in full firefighting bunker gear and catching all that weight in your left arm in reverse grip pull up position, that pretty much sums it up lol. It was at the full extension of the arm where I heard the POP and felt my arm give about another half inch. My 1st initial thought was that I dislocated my arm, but once I was able to move it, I kinda realized what I thought had happened. Keep in mind that I still seen the bicep at this point yet.
As for the recovery, today is my 9th day post opp. It took 13 days after the injury to get the surgery (may 30th). During that time I wasn't sure of doing surgery or not. Within a week of the initial injury I felt like I had about 80 % of my strength back. I was carrying furniture up stairs and just doing basic day to day things around the house.
At that time I also discovered your channel and many things that you spoke about really stuck with me! I'm young, active, need the full capability of my body everyday and I have great health insurance that allows me the possibility for me to even get the surgery. IT JUST MADE SENSE. And like you, I was thinking more about the short-term aspect of things(the 4 to 6 months of healing...... plus summer is just starting lol). So you were right. Its just made sense to do the surgery. I also purchased pretty much all the vitamins you recommended. Most I already take and some I had to buy. But I pretty much started taking everything 1 week pre opp to get things regulated in my body.
Today is day 9 post opp. 8 days plaster cast, and now I'm in the same brace you are in. I have really good range of motion but the surgeon has the brace locked in at 90 with no movement. However because I do have good range of motion, I take it off many times a day to do very very slow and light stretching. I can comfortably get the arm to about 50 degrees of extension with some minor pulling. And your right, this brace is like a Bugatti lol. I'm sleeping and resting much better.
In terms of staying active I have a daily routine right now. 20 reps of side lateral raises (3 sets with both arms and i do it with the bad arm in the brace), 20 air squats (3 sets), 25 calve raises ( 3 sets), and about a 2 mile walk everyday. No gym work or any weight training yet. And I have to say, when I woke up this morning, my arm felt great. I also try to ice 5 times a day, 20 minutes on and 40 minutes off.
Physical therapy is scheduled to start on Wednesday of next week for me which will put me 15 days post opp.
I thank you again for all your videos as they keep me motivated and congratulations on getting passed your exams! I know what it's like to study for years on your craft to take a test. I really looked forward to your next video buddy. Stay strong 💪
@daniel dardani What a great mindset!
Sounds like you have an amazing routine set out in front of you. I have no doubt you'll come back from this even stronger than you were prior.
Ask your physio for a theraband on Wednesday, I found that helped a lot when it came to bringing back supination/pronation ROM.
Goodluck with your rehab brother! Keep me updated with your progress!
@Dr. Jay DMD thanks for the advice. I'll definitely ask for the theraband. I appreciate all the advice brother. Stay strong my mind and definitely keep in touch!
@@danieldardani8137.
I am 1 week post op, tore my left distal bicep on July 5th this year 2023, I'm a police officer, and while trying to take a suspect into custody that resisted me and during the struggle, smashed my left arm extended out on a cement piller. From the impact and blunt force trauma, bicep retracted 6cm and caused a 12cm hematoma.
Was supposed to have surgery at the three week mark, but with hematoma and debris from injury, caused my arm to get an infection, so was put on 2 strong antibiotics and two days before the 4 week mark, I was able to have the surgery done.
With my surgery, I had some complications. Surgeon that is a sports medicine ortho surgeon, came out of the operating room while cut open to tell my wife that when he tried to pull my tendon back down since it retracted so far up, that when he pulled it down it was to tight. He gave the option of using my own tendon in my wrist ( which would been two surgeries in one) or to a allograft from someone else's tissue so I would be able to have full extension and put collagen patches as well.
I did the nerve block as well. Lasted a few days, but I'm a week post op and my thumb, front of my hand and underneath are numb to the touch, my wrist area around my thumb are numb, tingly and feel like a burning sensation.
Not sure why or is it because of the nerves.
I go in for post op appointment this Friday to look at the stitches and hopefully get the immobilizer and start first round of rehab.
How was your experience the first week? Did you experience anything like I have, should I be worried and should I get in to my doctor before my post op appointment that's in two days.
Never had surgery so this is all new for me and seeing if anyone else has experienced what I am after distal bicep surgery. I had endo button . Hope you are making a good recovery!
Hey Dr jay how is your bicep doing since the surgery?
Hey!
So far so good! I had to rest it for a week or so as per recommendation from my Physio Dr. Petrizzo.
But I'm back to painless day to day activities and working out at the gym!
How are you doing?
@@Dr.JayDMD What were you experiencing that you had to rest it for?
Thanks for asking. I’m doing pretty good. It’s been over 4 months now. I’m back at the gym lifting close to what I was before. Some aches in the elbow and shoulder post workout but no where near what it was before. And it goes away as the day goes on. The only thing i king of have a problem with now is the aesthetics of it. I hate the gap And the shirts fit pretty loose. Functionally it really good though. I was happy to see the shoulder pain go away.
How long did you wait until the first workout?
Hey @Andy!
I was back in the gym 2 days after I ruptured my bicep tendon. I continued to workout the non-injured side and my legs. I was also still going on runs up until my surgery (it took me about 1.5-2weeks from day of injury to day of surgery)
The first time I started working out the injured side was around the 6-week post surgery mark.
@@Dr.JayDMD how long did you have to wait to train heavy again?
@@fitstrongawesometv I guess that depends on your definition of "heavy"
I wouldn't consider me doing anything "heavy" compared to my 1 rep maxes.. That being said, I'm not doing any sets less than 5 reps.. So I guess the weight would reflect that.
Currently in my 9th week post surgery.
Are you serious man? Im week 7 and my surgeon says i have 5 more weks till i can lift more then 5 lbs... says it takes theee months for the tendon to fuse to the hole in my bone. Anything more then 5 pounds can tear the insert
That's what I was told at week 7 also. I am lifting the 5lb (50x) dumbell & lifting a light bar (not Olympic) with nothing on it.