Damaged arm: exercises to recover?

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    Damaged arm: exercises to recover?

    It looks like my right wrist's inflammation has passed, but my arm still has some stiffness near the shoulder and around the elbow. Most likely a mouse elbow…

    So, I set up a quasi-gym in my apartment with dumbbells and a resistance band, plus a stationary bike when the downstairs neighbors are at work. My question is: what would be a good plan to get back to working out after a three-month long hiatus? My short-term goal is help my right arm recover, though my long-term goal is to lose excess weight.

    #2
    I am really not an expert, so I can only say what I would try. If there is still a stiffness, I would start without additional weight, so no dumbbells.

    Maybe something like that: https://darebee.com/workouts/rotator-cuff-workout.html

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      #3
      Oh, and it‘s great that there is no more inflammation!

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        #4
        Originally posted by Kaleo View Post
        Oh, and it‘s great that there is no more inflammation!
        I thought the inflammation was gone, but there's still some. I'll give those exercises a try. Thanks for the link!

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          #5
          Originally posted by Kaleo View Post
          Oh, and it‘s great that there is no more inflammation!
          Do you have something I could do for my wrist?

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            #6
            I had problems with my left wrist many years ago. I couldn‘t put weight on it for quite a while. I did only soft moves.

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              #7
              Things like that:

              https://darebee.com/workouts/hand-workout.html

              If I remember right I took Rhus toxicodendron D12 (a friend recommended it) for two weeks, but I‘m not an expert, so I don‘t know if that would be right for you

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                #8
                Originally posted by Kaleo View Post
                Things like that:

                https://darebee.com/workouts/hand-workout.html

                If I remember right I took Rhus toxicodendron D12 (a friend recommended it) for two weeks, but I‘m not an expert, so I don‘t know if that would be right for you
                What exactly is that?

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                  #9
                  It‘s homeopathic. My friend told me it‘s harmless.

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                    #10
                    My wrists are almost finished healing, but when I stretch, my shoulder muscles tend to hurt. I'm looking for exercises that will work my arms without hurting too much. I mean, last week, I felt the pull when I carried groceries with my right arm.

                    I don't know if I'm doing the 'Torso-to-Elbow' exercise, but when I pull against my arm, it also hurts...

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                      #11
                      Never had a problem with my wrists outside of needing to build them up to my ambition level. My left elbow though, it struggles to keep up with what my dominant right side is capable of. Most of this is based from that perspective.

                      Listen to your body. Carrying groceries should hardly be felt, if you're conscious of the pull while doing so, trying to push past it before you're ready is either going to prolong your recovery or injure you worse.

                      My suggestion is to let it heal completely before taxing it further. If you can tell it isn't muscle pain, especially near a heavily used joint, it's likely tendon based. That takes longer - we're talking maybe a month or two. Avoid stress on that area until it stops hurting completely. Use this opportunity to focus on your lower body - most people don't give it enough love anyway! Work on your back! Work on your core! Run a lot! I know (believe me, do I ever know) it's tempting to want to lift weights or do whatever exercise of choice but pain is your body's way of telling you to stooooop. Sacrifice some time now for next year's goal, otherwise you'll spend a year or two paying for this month's folly.

                      It wouldn't be a bad idea to consult a doctor (especially since you're not in the US!) for advice. They might be able to suggest some low impact stuff or direct you to a specialist to make certain there's no contributing issues.

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                        #12
                        YurixTheWanderer I am really sorry you're experiencing arm functionality issues. The elbow pain you're feeling is most likely linked to your wrist problem. Your shoulder issues, can also arise because of the elbow inflammation and impaired working. Essentially, the arm is one complex system. The junction points which are the joints serve to smoothly transfer load along it so we can perform activities such as throwing a stone, lifting a weight or throwing a punch. When one of these joints is a little impaired the transfer of the load stops being so smooth and the compensation response experienced at the other joints leads to new issues or exacerbates underlying ones.

                        We have an article on shoulder rehabilitation and it also contains five workouts that will help your wrist, elbow and shoulder. I would suggest you start with these and perform them at least twice a week. Let us know how things are going.

                        The article is here: https://darebee.com/fitness/how-to-r...er-injury.html.

                        I hope this helps.

                        Comment


                          #13
                          Originally posted by Damer View Post
                          YurixTheWanderer I am really sorry you're experiencing arm functionality issues. The elbow pain you're feeling is most likely linked to your wrist problem. Your shoulder issues, can also arise because of the elbow inflammation and impaired working. Essentially, the arm is one complex system. The junction points which are the joints serve to smoothly transfer load along it so we can perform activities such as throwing a stone, lifting a weight or throwing a punch. When one of these joints is a little impaired the transfer of the load stops being so smooth and the compensation response experienced at the other joints leads to new issues or exacerbates underlying ones.

                          We have an article on shoulder rehabilitation and it also contains five workouts that will help your wrist, elbow and shoulder. I would suggest you start with these and perform them at least twice a week. Let us know how things are going.

                          The article is here: https://darebee.com/fitness/how-to-r...er-injury.html.

                          I hope this helps.
                          I'm already doing the Rotator Cuff. Of the other four on that link, which would you suggest?

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                            #14
                            YurixTheWanderer the arms & shoulders stretch should be your next one then. You have to be patient with shoulder injuries. You need time to rehabilitate the shoulder joint and then gradually begin to strengthen it.

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                              #15
                              Originally posted by Damer View Post
                              YurixTheWanderer the arms & shoulders stretch should be your next one then. You have to be patient with shoulder injuries. You need time to rehabilitate the shoulder joint and then gradually begin to strengthen it.
                              Looks like I spotted where the issue is at the moment. My wrist and elbow seem to be doing okay, but when I was doing a Triceps Extension, that's where it hurt. So it's not the shoulder, but the triceps area that needs fixing.

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