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Lifting with an injury

Discussion in 'Health & Fitness' started by Scotty, Oct 25, 2009.

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  1. Scotty

    Scotty F1 World Champ
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    #1 Scotty, Oct 25, 2009
    Was lifting on Wed, finished essentially my entire workout, and then decided to do a few pullups and dips just for good measure (the workout was assorted stuff--shrugs, deltoid flys, lat pulldowns, light weight shoulder work, leg stuff). Immediately after the pullups I had a pain in the distal end of my left bicep. I iced and took some Celebrex. It looks fine (no obvious bulge, no bruising or swelling) and works OK. I rearranged a bunch of track tires yesterday, and installed a race seat--no specific pain. But it still aches today.

    I am due back in the gym today for chest and biceps, among other stuff. As an older guy (47) I am mindful of muscle and tendon ruptures. I suspect I have a mild tear in the biceps.

    I don't want to push my luck, so I am thinking of not curling my normal weight (35 to 45 pounds/side) and doing much higher reps of something much lighter (20? 25?).

    Thoughts?

    Thanks--Scott
     
  2. GG

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    #2 GG, Oct 25, 2009
    Seeing as the biceps are one of the most useless muscle groups in the human body, I think you can go a week without curls.
     
  3. Scotty

    Scotty F1 World Champ
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    #3 Scotty, Oct 25, 2009
    But they bring the beverage to my lips--how can that be worthless?
     
  4. GG

    GG Formula 3

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    #4 GG, Oct 25, 2009
    Touché.
     
  5. wax

    wax Five Time F1 World Champ
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    #5 wax, Oct 25, 2009
    It won't kill ya to take a week off, will it?
     
  6. PT 328

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    #6 PT 328, Oct 25, 2009
    You better be sure the distal end of the LHB ( long head of the bicep ) tendon is still attached. Most time you will hear a "pop" and the bicep will roll up in a ball.

    Reattachment of that tendon needs to be done very soon after the injury occurred. If not the tissue will contract and make it difficult, if not impossible, to reattach.

    There are other muscles that assist with elbow flexion. The bicep tendon may be torn and you could still flex the elbow joint.

    Probably overkill but I have seen this happen on more than one occasion.
     
  7. Scotty

    Scotty F1 World Champ
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    #7 Scotty, Oct 25, 2009
    I don't think there is enough pain, and there is no anatomic distortion. Went to the gym and did sets of 20 and 25 pound curls (16 reps) without specific difficulty--doubt the tendon is avulsed.

    However, that is one of my biggest fears.
     
  8. PT 328

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    #8 PT 328, Oct 25, 2009
    Good to hear. Like I said, having seen these things incorrectly diagnosed I wanted my comment to error on the side of caution.
     
  9. Scotty

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    #9 Scotty, Oct 26, 2009
    Dan--I really appreciate your posts. Do you have any thoughts or data regarding the risk of worsening an injury if you work out while hurting? I know the question is too general--so let's confine it to mild/moderate muscle strains.

    Wax--Of course I could wait a week, and in 20 years will it matter that I did--No. The issue is my type A personality--I work very hard to stay on a specific work out schedule (as I'm convinced that the ability to slack off increases greatly with each missed day), and even delaying one day tends to increase my muscle soreness for several weeks. Plus, it just pisses me off when I have to back down on weight--given that with every workout I try to make gains. Stupid? Sure. But I gotta be me.
     
  10. rdefabri

    rdefabri Three Time F1 World Champ

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    #10 rdefabri, Oct 26, 2009
    Scotty,

    Based on your description, it sounds like we have similar personalities when it comes to working out. Having been a semi-competitive bodybuilder in my younger days, I've always had a strong sense of staying on schedule. Barring major illness or injury, I was always training.

    Now, I am 41 - still in great shape - but I train Brazilian Jiu-Jitsu as all the years of weight training have taken their toll on my knees and back. Believe me, BJJ is every bit as tough as a good weight training session, and I love to go. I see at my age, it really does take a little longer to get back into things should you take a week off (e.g., job-related travel).

    Not long ago, I did get hurt while rolling. I wanted to work through the pain, but almost everyone said that you'll be out even longer if you hurt yourself more. Good advice - I can't imagine being out for more than a week. I know one guy that's been out for 6 months - he got himself hurt REALLY bad.

    Best to take the week. If the damage could be worsened, that week could be far longer. Then imagine how much of a bummer that would be.

    Good luck - and good to see guys in our age bracket making efforts to stay in shape and commit to a healthy lifestyle.
     
  11. Scotty

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    #11 Scotty, Oct 26, 2009
    Yup--tweaked my shoulder doing incline presses and push ups. Kept trying to work through the pain. The result--limited to decline presses only for 3 months, then able to add back flat bench, and now I am just adding back incline presses. Except for the declines, still way below the weight I had worked up to. My PT person still does not want me doing push ups. Also, my range of motion for all chest exercises has been permanently restricted.

    So I totally get the risk of trying to work through an injury. On the other hand, I have countless other tweaks (some from lifting, some from mountain biking, some from life) that I worked through just fine. Hard to know when to hold 'em and when to fold 'em, I guess...
     
  12. PT 328

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    #12 PT 328, Oct 26, 2009
    Last edited: Oct 26, 2009
    No problem. Soft tissue healing ( anything other then bone ) takes 6 weeks to completely heal. Bone healing is 8 weeks.

    The best thing to do is to listen to your body. The body goes through 4 healing stages with the first being inflammation. The problem is you may start feeling better in the 3rd and 4th stages and because you feel better you go back at it head on. The problem is if you re-injure the area and you start the healing process all over at day one.

    I would suggest icing for no more than 15 minutes each session and ice as often as you can. You can reapply the ice once the skin temperature has returned to normal.

    Like I said, listen to your body. If it hurts back off.

    I would suggest you speak to your treating PT just to be safe as diagnosing over the internet is not the safest form of health care.

    Good luck.
     
  13. Scotty

    Scotty F1 World Champ
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    #13 Scotty, Oct 26, 2009
    Thanks for the info. I am an ardent RICE (rest, ice, compression, elevation) as appropriate fan. I am also an MD, so not to worry--while I may be occasionally stupid with my body, I can own up to both the risks and mistakes.
     
  14. wax

    wax Five Time F1 World Champ
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    #14 wax, Oct 26, 2009
    I like the fact that though your knowledge of the art and science of healing far exceeds the average Joe, you give Joe Average credit by asking for their Thoughts on the art and science of healing.

    That said, what is your learned opinion of Medicine Balls?

    [Waits for UroTrash to chime in, too]
     
  15. Scotty

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    #15 Scotty, Oct 26, 2009
    Wax: I assume you are talking about PT328 (Dan), but if the comment is directed at me--thank you. What I know is how much I don't know, and within the art of medicine is that there are often many solutions to a problem. That said, I am totally stubborn about the things that I know to be right.

    Dan will likely have great thoughts about medicine balls (Uro's New Name!), but I use them in work outs for core development. Could use a weight plate just as easily. I see tandem guys where one does a sit up, and his partner through the ball to him.
     
  16. PT 328

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    #16 PT 328, Oct 26, 2009
    Wax and Scotty,

    Thank you for the kind words if they were thrown in my direction.

    In regards to medicine balls. The best way to learn how to exercise is to get a fairly basic anatomy book that shows the attachments of the large muscle groups. To strengthen a muscle you bring the two attachment points closer together against resistance. To stretch a muscle take the two attachment sites further apart for 30 seconds. Then it just becomes how much creativity you have.

    I am a big believer in lower weights using the correct form. I also am a big believer in using free weights one at a time. Example: Try doing a bicep curl using one dumbell at a time with nothing in the opposite hand. You will feel your core working to keep you balanced. If that is too easy lift the leg on the side you are holding the weight. Kill two birds with one stone.

    I also never recommend over head press or letting the lat pulldown bar go all the way up, stop at your forehead and then bring it back down to the front of the chest under the chin, NEVER behind the head. Both of these can lead to neck, shoulder impingement or rotator cuff injuries.

    Off my soapbox for now.
     

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