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Message
Six Weeks Since My Elbow Injury - Two Weeks Since My Surgery UPDATE
Posted on 3/20/26 at 12:15 pm
Posted on 3/20/26 at 12:15 pm
First weekend in February, I tore the inside tendon from the bone in my right (dominate) elbow. I had the surgery to repair it last Tuesday. I would have had the surgery sooner, but I postponed it at the last minute due to a family emergency that I had to deal with which was more important.
The first four weeks after the injury I was still going to the gym and doing cardio (stairs, elliptical, bike, etc.) until I had my surgery. I am now cleared to start going back to the gym to continue doing cardio, but obviously no lifting.
Six weeks since the injury, and my right arm is already visibly smaller than my left. Its so frustrating. It'll probably be at least another six weeks before I'm cleared to do any light lifting.
I was basically at my strongest I've been leading up to this injury, and getting pretty lean (13%BF on last InBody scan) so those of you who lift can probably understand my frustration...
Not really looking for advice here, just maybe some words of encouragement
UPDATE:
Six weeks post opp. Was doing a lil cardio a few times a week until today. Today I lifted weights:
Barbell Bench Press:
Started with 55lbs for about 25 reps, worked my way up to 85lbs for 20 reps. Finished with about 80 total reps,
Dumbbell Shoulder Press:
Started with 10lb dumbbells for 20 reps; worked my way up to 25lb dumbbells for 20 reps. Finished with about 80 total reps.
I did a couple more chest exercises and a couple more shoulder exercises totaling about 60 reps per exercise all with very light weight in the 10lb-25lb dumbbell range.
Obviously doing this is better than nothing, but here is my question: Is doing that light of weight for that many reps going to build any muscle? Like in a normal situation, where I'm not injured, and can max bench 315lbs and rep out dumbbell shoulder press with 85lb dumbbells for 8-10 reps per set, is switching up to a workout like I did today actually beneficial to muscle growth? Or is it just beneficial to staying active and burning some calories?
The first four weeks after the injury I was still going to the gym and doing cardio (stairs, elliptical, bike, etc.) until I had my surgery. I am now cleared to start going back to the gym to continue doing cardio, but obviously no lifting.
Six weeks since the injury, and my right arm is already visibly smaller than my left. Its so frustrating. It'll probably be at least another six weeks before I'm cleared to do any light lifting.
I was basically at my strongest I've been leading up to this injury, and getting pretty lean (13%BF on last InBody scan) so those of you who lift can probably understand my frustration...
Not really looking for advice here, just maybe some words of encouragement
UPDATE:
Six weeks post opp. Was doing a lil cardio a few times a week until today. Today I lifted weights:
Barbell Bench Press:
Started with 55lbs for about 25 reps, worked my way up to 85lbs for 20 reps. Finished with about 80 total reps,
Dumbbell Shoulder Press:
Started with 10lb dumbbells for 20 reps; worked my way up to 25lb dumbbells for 20 reps. Finished with about 80 total reps.
I did a couple more chest exercises and a couple more shoulder exercises totaling about 60 reps per exercise all with very light weight in the 10lb-25lb dumbbell range.
Obviously doing this is better than nothing, but here is my question: Is doing that light of weight for that many reps going to build any muscle? Like in a normal situation, where I'm not injured, and can max bench 315lbs and rep out dumbbell shoulder press with 85lb dumbbells for 8-10 reps per set, is switching up to a workout like I did today actually beneficial to muscle growth? Or is it just beneficial to staying active and burning some calories?
This post was edited on 4/15/26 at 4:28 pm
7
Posted on 3/20/26 at 12:23 pm to Homey the Clown
quote:
just maybe some words of encouragement
That first week of workouts after you're cleared to lift are going to fricking suck.
Hope that helps.
Posted on 3/20/26 at 1:29 pm to Homey the Clown
just get back after it, dont be a pussy
its all i got sorry
its all i got sorry
Posted on 3/20/26 at 2:31 pm to Homey the Clown
quote:
It'll probably be at least another six weeks before I'm cleared to do any light lifting.
Posted on 3/20/26 at 5:54 pm to Homey the Clown
I had my shoulder repaired, and was instructed to do rehab work in hotel gyms (traveling 50 weeks a year) with 1 and 2 lb weights for a while. That, and sleeping in hotel room chairs upright, and boarding a plane and having to stand sideways at my seat to keep my arm out of the aisle with the brace.
But I came back better than ever. You will too, but do NOT hero your recovery. Do what you're told, with the frequency you're told. Otherwise you're just slowing the recovery down. With my latest neck thing, I can't even use a treadmill with free-swinging arms, because it irritates the nerve (but assault bike and sleds don't oddly enough.) But, this too shall pass.
And, you can always beat off more. That should bring that right arm back to proper mass
But I came back better than ever. You will too, but do NOT hero your recovery. Do what you're told, with the frequency you're told. Otherwise you're just slowing the recovery down. With my latest neck thing, I can't even use a treadmill with free-swinging arms, because it irritates the nerve (but assault bike and sleds don't oddly enough.) But, this too shall pass.
And, you can always beat off more. That should bring that right arm back to proper mass
Posted on 3/20/26 at 7:44 pm to Homey the Clown
quote:
Homey the Clown
If you aren't afraid of peptides then I would recommend BPC 157/TB 500 and inject locally at the site to promote faster recovery.
Posted on 3/20/26 at 8:07 pm to Homey the Clown
Been through it with labrum surgery. Suck it up. Expect a year before back to semi normal
Posted on 3/24/26 at 2:52 pm to Tiger Ryno
Two weeks post opp. They opened my brace up more today Open to 20 degrees extended and completely open on the flex side. Meaning I can flex my elbow completely and extend it almost completely to 20 degrees from completely straight. Did a little bit of theraband work today, and I ordered some bands for the house that should be in Thursday. Slowly moving forward. Four more weeks wearing the brace.
Biggest challenges so far in every day life:
Flossing my teeth with only my left hand.
reaching my wallet in my right back pocket with my left hand.
Stirring a pot and washing a pot with only my left hand.
Haven't tried folding clothes yet; they are all laid out all over my love seat.
Biggest challenges so far in every day life:
Flossing my teeth with only my left hand.
reaching my wallet in my right back pocket with my left hand.
Stirring a pot and washing a pot with only my left hand.
Haven't tried folding clothes yet; they are all laid out all over my love seat.
Posted on 3/24/26 at 3:26 pm to Homey the Clown
quote:
Stirring a pot and washing a pot with only my left hand.
Haven't tried folding clothes yet; they are all laid out all over my love seat.
Good thing my (checks wife's location to make sure she's not around me) wife knows her place!
Posted on 4/15/26 at 4:28 pm to LSUPERMAN
Bump
Posted on 4/15/26 at 5:01 pm to Homey the Clown
quote:
Obviously doing this is better than nothing, but here is my question: Is doing that light of weight for that many reps going to build any muscle?
Worst case it’ll help build some muscle endurance and preserve some muscle mass. But you may not build any mass.
Glad you are on the mend.
Posted on 4/15/26 at 5:32 pm to Homey the Clown
quote:
reaching my wallet in my right back pocket with my left hand
Why would you put your wallet in your right back pocket in the first place? Wasn't it just as difficult as taking it out?
How did you injure the elbow? My right elbow/bicep has been on absolute fire the last couple months. X-rays and MRI both came back normal. I'm 46 years old. My elbow has been with me every day of my life. There is nothing "normal" it at the moment.
Doctor said to limit activities that put strain on it. I was like, uh bitch, everything I do with my arm is somehow connected to my elbow.
So I said frick it. I still lift heavy and deal with the pain anyways.
This post was edited on 4/15/26 at 5:35 pm
Posted on 4/15/26 at 6:54 pm to PillageUrVillage
Thanks, bud!
Posted on 4/15/26 at 6:56 pm to TideSaint
quote:
Why would you put your wallet in your right back pocket in the first place?
Because that’s where it goes ??
I hit a root playing golf. Club head stopped, and my arm didn’t, then POP. Couldn’t see the root. It was just barely underground right below my ball and I took a full 6i swing.
Posted on 4/16/26 at 6:20 am to Homey the Clown
quote:
Stirring a pot and washing a pot with only my left hand.
I can imagine. My right hand got mangled pretty good by a dog and I couldn't use it for a while. The worst was wiping left handed. It felt like somebody was sneaking up on me. Hopefully you mend up quickly.
This post was edited on 4/16/26 at 6:21 am
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