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Incomplete bicep tear... Recovery tips
Posted on 11/20/23 at 9:43 pm
Posted on 11/20/23 at 9:43 pm
Of all the dumb things I do, I tore it yanking on a lug wremch with a cheater pipe attached to it taking my tires off.
I can only assume they were installed on my truck by either HeMan or Hercules.
Any tips for recovery besides light movement. Blood in blood out.
I can only assume they were installed on my truck by either HeMan or Hercules.
Any tips for recovery besides light movement. Blood in blood out.
2
Posted on 11/21/23 at 7:44 am to X123F45
blood flow restriction will help no matter where the tear is
but where is the tear? if its center of muscle...lots of curls(think starr rehab model). if its at the tie in....get mri first and see if you need surgery, if not, BFR and lots of stim from something like a marc pro.
but where is the tear? if its center of muscle...lots of curls(think starr rehab model). if its at the tie in....get mri first and see if you need surgery, if not, BFR and lots of stim from something like a marc pro.
Posted on 11/21/23 at 9:20 am to lsu777
Left side. Outer.
To give you an idea, the factory lug wrench is now bent.
Grabbed the end of the pipe with the left hand. Was pulling up on the bed with the right while standing up. Didn't realize my arm was slightly bent.
Still burns the next day, but not nearly as bad. But now the ache is also there.
To give you an idea, the factory lug wrench is now bent.
Grabbed the end of the pipe with the left hand. Was pulling up on the bed with the right while standing up. Didn't realize my arm was slightly bent.
Still burns the next day, but not nearly as bad. But now the ache is also there.
This post was edited on 11/21/23 at 9:31 am
Posted on 11/21/23 at 9:27 am to X123F45
quote:
Left side. Outer.
at attachment? if not looking up starr rehab model if its in the middle of the muscle and start loading it and then hitting it with BFR training right after loading. load progressively.
Posted on 11/21/23 at 9:34 am to lsu777
Dead center of left upper arm if elbow was at side with hand in pocket.
Posted on 11/21/23 at 9:41 am to X123F45
quote:
Dead center of left upper arm if elbow was at side with hand in pocket.
so its a muscle belly tear not insertion.
use starr model and start now. I also think bfr after is good idea to force lots of blood flow to area as in studies shown tons of potential to accelerate healing of this type of tear
LINK
LINK
bfr for injuries
LINK
so in short
- starr rehab protocol for muscle belly tears for 2-3 weeks then normal training
- BFR for 6-8 weeks, 3-4x per week on arms. this is true pump training. should be extremely painful pumps where you are putting as much blood into the muscle as possible.
Posted on 11/21/23 at 12:52 pm to lsu777
quote:
should be extremely painful pumps where you are putting as much blood into the muscle as possible
I really do hate that blood in blood out works as well as it does
Posted on 11/21/23 at 7:39 pm to X123F45
Next time put a socket on the lug nut and hit it with a hammer, it’ll loosen it up, guarantee
Posted on 11/21/23 at 8:17 pm to lsu777
quote:
this is true pump training. should be extremely painful pumps where you are putting as much blood into the muscle as possible.
Mechanism here is likely to increase white blood cells in the area ("inflammation") which is the initial step in the healing cascade. I think this is likely correct.
In this same vein, avoid icing the injury. There is good evidence that icing delays healing.
This post was edited on 11/21/23 at 9:33 pm
Posted on 11/21/23 at 8:46 pm to NewOrleansBlend
Blood flow restriction is miserable but very effective. Did it at PT for my quad after knee surgery. Was sweating bullets doing leg extensions with only 20 lbs every time. Releasing that cuff after 10 minutes of exercises was such a relief it’s indescribable.
Posted on 11/21/23 at 10:44 pm to jdaute2
No cuff for me... But I just did 100 bicep curls, 100 skull crushers, and 100 forearm curls.
...with 10s.
My good arm feels worse than the bad one
...with 10s.
My good arm feels worse than the bad one
Posted on 11/22/23 at 6:42 am to X123F45
get some cheap cuffs off amazon
and you need to load it to. read up on the starr model. very important.
ftr what i prescribed is for muscle belly tears only, not insertion tears. would hate for someone to use it for that and just make things worse.
and you need to load it to. read up on the starr model. very important.
ftr what i prescribed is for muscle belly tears only, not insertion tears. would hate for someone to use it for that and just make things worse.
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