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Recovering from injury - May 21 2008 17:17:52
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Brighteye
Posts: 3
Joined: May 21 2008
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Hello everyone
I broke a finger a month ago pretty badly and have rather gone to seed. I was mixing things up a bit before it happened but I'm pretty weak now.
Does anyone know if I should do things differently for recovery than for normal weight gain?
And also, has anyone got suggestions for ways to reduce the strain on my forefinger?
I restarted with pushes on the bench press, shoulder press and pec deck of (3 sets, 10 reps) 50kg, 50kg and 60kg respectively, but still can't wave around dumb bells of any significant weight.
The weights are light compared to what I'd like to be doing again, but anything with much of a strain on the metacarpal is still rather painful. Obviously I've restarted on the machines, but if anyone has bright ideas for how to get back to free weights, and especially work the biceps and shoulders without hurting the finger while it finishes healing I'd love to hear it.
Does anyone think it'd be silly to train one side a lot more heavily than the other as I get back into things?
< Message edited by Brighteye -- May 21 2008 17:22:41 >
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RE: Recovering from injury - May 21 2008 19:05:48
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15lean
Posts: 397
Joined: Mar. 19 2008
From: Ireland
Status: offline
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quote:
ORIGINAL: Brighteye
Hello everyone
I broke a finger a month ago pretty badly and have rather gone to seed. I was mixing things up a bit before it happened but I'm pretty weak now.
Does anyone know if I should do things differently for recovery than for normal weight gain?
And also, has anyone got suggestions for ways to reduce the strain on my forefinger?
I restarted with pushes on the bench press, shoulder press and pec deck of (3 sets, 10 reps) 50kg, 50kg and 60kg respectively, but still can't wave around dumb bells of any significant weight.
The weights are light compared to what I'd like to be doing again, but anything with much of a strain on the metacarpal is still rather painful. Obviously I've restarted on the machines, but if anyone has bright ideas for how to get back to free weights, and especially work the biceps and shoulders without hurting the finger while it finishes healing I'd love to hear it.
Does anyone think it'd be silly to train one side a lot more heavily than the other as I get back into things?
yes very silly to do that.
regarding the rest of your post you want to check with a specialist to see if its healed enough to get back weight training if its not you could end up damaging it even worse!
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RE: Recovering from injury - May 21 2008 22:31:45
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drewsky
Posts: 2797
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
Status: online
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quote:
ORIGINAL: 15lean
quote:
ORIGINAL: Brighteye
Does anyone think it'd be silly to train one side a lot more heavily than the other as I get back into things?
yes very silly to do that.
I have to say I disagree mate
B-Eye, there is a lot of research that support training the useful are with unilateral exercises (e.g. dumbbells) it aids the CNS and means you keep a lot more strength and performace and mass wise bounce back from injury/layoff more quickly.
HOWEVER you have to make sure that your doing it safely so get a spot and make sure you're not putting you back at risk by twisting and straining.
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Drew Price BSc MASc
Registered Nutritionist & Certified Strength and Conditioning Coach with:
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RE: Recovering from injury - May 22 2008 14:04:03
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Brighteye
Posts: 3
Joined: May 21 2008
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Thanks for that. Should I just return to my normal routine for one side, or take it easier? When my hand's better, should I fit in a few extra sessions, or just just wait?
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RE: Recovering from injury - May 22 2008 14:28:20
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Brighteye
Posts: 3
Joined: May 21 2008
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I'm also a keen runner, and run regularly. Should I do my running training on the same day as weights, possibly in the gym consecutively, or try to space them out on alternate days?
I always used to swap them round day-to-day, but I'd never thought if this were sensible.
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