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Recovering from injury

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Brighteye
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2008/05/21 17:17:51 (permalink)
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Recovering from injury

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?
post edited by Brighteye - 2008/05/21 17:22:41
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4 Replies Related Threads

    15lean
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    RE: Recovering from injury 2008/05/21 19:05:47 (permalink)
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    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!
    #2
    Drew Price
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    RE: Recovering from injury 2008/05/21 22:31:45 (permalink)
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    ORIGINAL: 15lean
    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.
    #3
    Brighteye
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    RE: Recovering from injury 2008/05/22 14:04:03 (permalink)
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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?
    #4
    Brighteye
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    RE: Recovering from injury 2008/05/22 14:28:20 (permalink)
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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.
    #5
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