LovesBeef
06-07-2011, 08:04 PM
I've only competed once years ago, and then decided to dedicate more time towards improvements, so didn't compete, well while I was in a good bulk and at the biggest/heaviest i'd ever been, POW end up injuring myself, pec tear doing 285 for reps on bench. Fast forward a year (approx) I hurt my knee at work, meanwhile i've been fighting to get the torn pec fixed, and getting so much opposition the whole way. Fast forward a couple months, I get surgery on my knee to fix it (lateral release + cleaning up the joint) and about a month and a half later FINALLY get pec tear surgery in Ottawa.
So I thought i'd use this forum to log my progress back from all this, get feedback from anyone, tips or tricks, since i'm sure some of you have been injured.
Got a week off from work after knee surgery, came back got told nope no work or physio, your leg is way to swollen so another week, at this point I was walking, but it was definitely more of a hobble. It took about 3-4 weeks (post surgery) to get full ROM back, at the time I didn't know i'd have my pec tear surgery so close to this one, I got lucky to get in so fast.
So pretty much whole time I kept up my leg exercises, except for the week or 2 I got off work after the pec surgery.
Did the 6 weeks in the sling, Docs said no pushing past 15 degrees for the first few weeks during physio, just doing active assisted ROM stuff, basically like my leg learning to use it all over again. By week 6 or 7 I was pretty much back to my normal (60ish degrees external rotation, and arms over my head, etc)
FINALLY! started this past friday (July 1st aka 8weeks post surgery) to do strengthening exercises, started with a yellow thera-band, but now I can do the red band.
Disturbingly enough my knee bothers me more then my shoulder does at the moment. I think its due to my tear being at the musculo-tendinous junction, and the doc said my tendon was intact (also was not a complete tear) but obviously because it took about 1.5yrs to get the surgery lots of scar tissue and significant atrophy in the detached portion, but after the swelling went down post-surgery, I could already tell a difference in look.
On a good note, Pec doc said i'm ahead of scheduling on recuperation, and he doesn't need to see me after the 2month check-up (which i've had) unless there's emergency. Also said I should be back to my normal activities in 1-2 months.
Had physio today, worked it pretty hard (in a good way) but was in a bind for time...so ended up doing:
- 15mins stationary bike,
- 1-legged squats (leg behind on a bench) these actually feel better then 2 legged squats but I think that's due to my inability to keep my knees behind my toes. 3x10
- standing 1 leg calf raises holding 40lbs 3x15-18
- leg press at 120-140lbs(the horizontal one with a weight stack...I hate it!)
- side leg raises with 75lbs 3x12
- this weird machine for physio called the shuttle or shuttle squat did the max 225lbs for sets of 30-35
Notes: still having trouble contracting my whole quad, like when I want to full out flex, pushing your knee down, like in an abs&thigh shot. Pain the rest of the time mostly on the outside of the knee.
Shoulder physio:
I decided to use the cables since the cables don't go as light at the gym as they do here. (the weights and lifts are only for the injured side)
- Shoulder raises (flexion): 3lbs 1x15, 4lbs 2x15
- Lateral Raises (abduction): 3lbs 1x15, 4lbs 2x15
- Variation of 1 hand cable crossover (start arm parallel to floor and bring down to thigh, adduction): 3lbs 1x15, 4lbs 2x15
- external rotation 3lbs 1x15, 4lbs 2x15
- internal rotation 3lbs 1x15, 4lbs 2x15
- backwards straight arm extension (for rear delts) 3lbs 1x15, 4lbs 2x15
- wrist flexion/extension (wrist curls) 4lbs 3x15
- elbow flexion/extension (curls/pushdowns) 4lbs 3x15
I'm pretty happy with things, I came in and started off LIGHT, and felt I could handle more, so I went up a little. Didn't hurt or feel pain of any kind, just muscles working. Felt great to be able to train that side again!!
Lost like 15-20lbs since knee surgery approx 3months ago. Pre-surgery = 212-215, Now= 194-196 (I was down more...but put 2-3lbs back on lately)
The exercises aren't my choosing, they are handed down by physio, i'm weary of straying from them since these are my first serious injuries/recoveries and surgeries, so i'd rather be more cautious.
Stay tuned for next post, sorry this one was so long, just wanted anyone who reads this to have as much of the story as they could and not wonder wtf i'm talking about.
Thanks for reading/listening to anyone who checks out this post!
So I thought i'd use this forum to log my progress back from all this, get feedback from anyone, tips or tricks, since i'm sure some of you have been injured.
Got a week off from work after knee surgery, came back got told nope no work or physio, your leg is way to swollen so another week, at this point I was walking, but it was definitely more of a hobble. It took about 3-4 weeks (post surgery) to get full ROM back, at the time I didn't know i'd have my pec tear surgery so close to this one, I got lucky to get in so fast.
So pretty much whole time I kept up my leg exercises, except for the week or 2 I got off work after the pec surgery.
Did the 6 weeks in the sling, Docs said no pushing past 15 degrees for the first few weeks during physio, just doing active assisted ROM stuff, basically like my leg learning to use it all over again. By week 6 or 7 I was pretty much back to my normal (60ish degrees external rotation, and arms over my head, etc)
FINALLY! started this past friday (July 1st aka 8weeks post surgery) to do strengthening exercises, started with a yellow thera-band, but now I can do the red band.
Disturbingly enough my knee bothers me more then my shoulder does at the moment. I think its due to my tear being at the musculo-tendinous junction, and the doc said my tendon was intact (also was not a complete tear) but obviously because it took about 1.5yrs to get the surgery lots of scar tissue and significant atrophy in the detached portion, but after the swelling went down post-surgery, I could already tell a difference in look.
On a good note, Pec doc said i'm ahead of scheduling on recuperation, and he doesn't need to see me after the 2month check-up (which i've had) unless there's emergency. Also said I should be back to my normal activities in 1-2 months.
Had physio today, worked it pretty hard (in a good way) but was in a bind for time...so ended up doing:
- 15mins stationary bike,
- 1-legged squats (leg behind on a bench) these actually feel better then 2 legged squats but I think that's due to my inability to keep my knees behind my toes. 3x10
- standing 1 leg calf raises holding 40lbs 3x15-18
- leg press at 120-140lbs(the horizontal one with a weight stack...I hate it!)
- side leg raises with 75lbs 3x12
- this weird machine for physio called the shuttle or shuttle squat did the max 225lbs for sets of 30-35
Notes: still having trouble contracting my whole quad, like when I want to full out flex, pushing your knee down, like in an abs&thigh shot. Pain the rest of the time mostly on the outside of the knee.
Shoulder physio:
I decided to use the cables since the cables don't go as light at the gym as they do here. (the weights and lifts are only for the injured side)
- Shoulder raises (flexion): 3lbs 1x15, 4lbs 2x15
- Lateral Raises (abduction): 3lbs 1x15, 4lbs 2x15
- Variation of 1 hand cable crossover (start arm parallel to floor and bring down to thigh, adduction): 3lbs 1x15, 4lbs 2x15
- external rotation 3lbs 1x15, 4lbs 2x15
- internal rotation 3lbs 1x15, 4lbs 2x15
- backwards straight arm extension (for rear delts) 3lbs 1x15, 4lbs 2x15
- wrist flexion/extension (wrist curls) 4lbs 3x15
- elbow flexion/extension (curls/pushdowns) 4lbs 3x15
I'm pretty happy with things, I came in and started off LIGHT, and felt I could handle more, so I went up a little. Didn't hurt or feel pain of any kind, just muscles working. Felt great to be able to train that side again!!
Lost like 15-20lbs since knee surgery approx 3months ago. Pre-surgery = 212-215, Now= 194-196 (I was down more...but put 2-3lbs back on lately)
The exercises aren't my choosing, they are handed down by physio, i'm weary of straying from them since these are my first serious injuries/recoveries and surgeries, so i'd rather be more cautious.
Stay tuned for next post, sorry this one was so long, just wanted anyone who reads this to have as much of the story as they could and not wonder wtf i'm talking about.
Thanks for reading/listening to anyone who checks out this post!