How can I exercise after Bicep Tendonopathy?
May 25, 2022 12:07 PM Subscribe
I weightlifted for years and it was one of very few things that helped with my mental health and stress relief. I injured my bicep and never went back. Now I am ready. Details inside
I weightlifted for years. I wasn't competing or anything like that, just helped to keep me in shape and was a healthy way of treating my anxiety. Despite not consciously overdoing it, I injured my arm - bicep tendinopathy, near the elbow. Distal?
I went through a round of PT and the therapist said that I should be good to go. To that point, my upper body workout consisted of pullups, dips, bench press (smith machine) and bicep curls (cable or barbell). After my first few workouts, the pain returned, and I had to start all over with another round of PT. I was then told not to do pullups, but chin-ups. Later told not to do either of them. The therapist also said to stick to high reps and low weight, not to go above 25lbs on a bicep curl.
I obviously don't want to reinjure myself. I still feel a small amount of pain (1 on the pain scale) in that area and don't want to make it even worse. I know that the tendon needs to be strengthened.
I ran out of sessions and can't get any more so I am a little at a loss of how to proceed. Part of the appeal of weightlifting heavier weights with low reps, is that it really shut my brain completely off, with the added benefit of fleshing out my skinny frame.
Any advice would be appreciated.
Thank you
I weightlifted for years. I wasn't competing or anything like that, just helped to keep me in shape and was a healthy way of treating my anxiety. Despite not consciously overdoing it, I injured my arm - bicep tendinopathy, near the elbow. Distal?
I went through a round of PT and the therapist said that I should be good to go. To that point, my upper body workout consisted of pullups, dips, bench press (smith machine) and bicep curls (cable or barbell). After my first few workouts, the pain returned, and I had to start all over with another round of PT. I was then told not to do pullups, but chin-ups. Later told not to do either of them. The therapist also said to stick to high reps and low weight, not to go above 25lbs on a bicep curl.
I obviously don't want to reinjure myself. I still feel a small amount of pain (1 on the pain scale) in that area and don't want to make it even worse. I know that the tendon needs to be strengthened.
I ran out of sessions and can't get any more so I am a little at a loss of how to proceed. Part of the appeal of weightlifting heavier weights with low reps, is that it really shut my brain completely off, with the added benefit of fleshing out my skinny frame.
Any advice would be appreciated.
Thank you
You can find personal trainers that are also qualified as physical therapists. Generally this would be on the higher end ($$ wise) of trainers. (You could also ask one of your previous PTs if they do this, assuming you liked them). Sorry I don't have specific advice for you tho!
posted by love2potato at 6:19 AM on May 26, 2022
posted by love2potato at 6:19 AM on May 26, 2022
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I have been thinking that a strength coach would be able to keep me on form that wouldn't make me hurt myself. Is a training coach an option for you? There are people who will coach over zoom/facetime so they can watch your form. But I haven't retained a coach yet myself so I don't know how hard it is to find someone with enough PT knowledge to prevent specific new injuries.
posted by xueexueg at 6:08 PM on May 25, 2022