Don't let injuries de-rail your fitness
So bit of a tear of the distal bicep whilst sat in the garden playing with the dogs. New one even for me, I have torn both ankle ligaments badly numerous time, thumb badly and shoulder but never my arms.
What I have learned over decades of coaching fitness, adventure activities and sports rehab is we can learn from everything.
Often a small tear or injury we can get back to be even stronger if we take timely actions like:
Good luck
So bit of a tear of the distal bicep whilst sat in the garden playing with the dogs. New one even for me, I have torn both ankle ligaments badly numerous time, thumb badly and shoulder but never my arms.
What I have learned over decades of coaching fitness, adventure activities and sports rehab is we can learn from everything.
Often a small tear or injury we can get back to be even stronger if we take timely actions like:
- Timely actions like ;
- RICE (rest - ice - compression - elevation).
- Soon as feel as though you can, breaking down scar tissue, with your fingers.
- Warm up areas around injury to keep blood flow to the area, touch the area often for the same reason.
- Don't lose your movement - as soon as you can, carefully and safely try and use your full range of movement.
- Continue steps 3 & 4 and then add resistance, bands initially, then plated machines slowly.
- After you have added enough weight on the plates to build muscle, then move back to free weights.
Good luck
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