I previously posted about my November 2019 bicep tendon tear and the slow and painful recovery.
Since this is an injury that is not uncommon, especially for males between 35 and 60 years old, I would like to provide a few words of my non-expert advice on rehab and post-injury training.
I followed my orthopedic surgeon and his team's rehab regimen to the T. Started out only being able to lift three pounds once the cast came off. Wore the removable brace as ordered and then started slowly increasing weight. I am now fully recovered though my bicep looks a little funky, but whatever. After three months I could lift/curl 15 lbs again.
One of the best exercises I used was Farmers' Carries. Taking dumbells or kettlebells and walking on a track. I am not a big guy, only 150 lbs and mid-fifties in age, so I am not carrying very heavy weights. But I can carry 30lbs in each arm for 4/10 of a mile at this point without stopping. The extension of my repaired arm by using this exercise greatly helped me get full function and movement out of the whole arm. It wasn't part of the surgeon's rehab program but a trainer friend recommended it to me for the injury. Farmers carries also stopped the weird nerve zings I was getting down the top of my forearm where they drilled and reattached the tendon through my right forearm.
I avoid curling heavy weights, and focus on lean muscle arm strength. I can shoot my bow now without difficulty and the arm seems stronger that it was before the injury. I feel lucky that I had access to some home gym equipment and weights when COVID hit because I was forced to train/rehab at home starting in March 2020. Not ideal for me but doable.
And if you were wondering how I tore the bicep tendon....I was reaching into the back of my truck to get a set of straps to tie down a whitetail buck I had just dragged out of the woods. The box got stuck under a duffel and I pulled too hard with my arm extended facing upward. Sounded like a one inch twig snapping.
Since this is an injury that is not uncommon, especially for males between 35 and 60 years old, I would like to provide a few words of my non-expert advice on rehab and post-injury training.
I followed my orthopedic surgeon and his team's rehab regimen to the T. Started out only being able to lift three pounds once the cast came off. Wore the removable brace as ordered and then started slowly increasing weight. I am now fully recovered though my bicep looks a little funky, but whatever. After three months I could lift/curl 15 lbs again.
One of the best exercises I used was Farmers' Carries. Taking dumbells or kettlebells and walking on a track. I am not a big guy, only 150 lbs and mid-fifties in age, so I am not carrying very heavy weights. But I can carry 30lbs in each arm for 4/10 of a mile at this point without stopping. The extension of my repaired arm by using this exercise greatly helped me get full function and movement out of the whole arm. It wasn't part of the surgeon's rehab program but a trainer friend recommended it to me for the injury. Farmers carries also stopped the weird nerve zings I was getting down the top of my forearm where they drilled and reattached the tendon through my right forearm.
I avoid curling heavy weights, and focus on lean muscle arm strength. I can shoot my bow now without difficulty and the arm seems stronger that it was before the injury. I feel lucky that I had access to some home gym equipment and weights when COVID hit because I was forced to train/rehab at home starting in March 2020. Not ideal for me but doable.
And if you were wondering how I tore the bicep tendon....I was reaching into the back of my truck to get a set of straps to tie down a whitetail buck I had just dragged out of the woods. The box got stuck under a duffel and I pulled too hard with my arm extended facing upward. Sounded like a one inch twig snapping.
