Torn Pec

[1369phil]

Following on from my 'Ouch' thread, I went to see my Chiropractor today and he said I've torn my pec major at the shoulder (hence the bruising down the arm two days later)

So upper body work is out - competely for 4-6 weeks.

I'm hoping to win the sympathy vote from DC here and get a good idea about how to train in these circumstances.

I could do with losing some weight so I thought :

Legs and calves twice a week (Mon and Thurs)

2 x cardio a day (morning and eve) 45 mins each plus 30 mins after training (no morning cardio on the weights days)

Carb cut-offs. Clean eating with green tea, glutamine, protein and anti-oxidants being high.

Anything else ??

[HungarianBeast]

That sucks. You'll be better in no time though. When you do legs, be careful putting the plates on. You don't want to damage the pec any more than it is already. Just hang in there.
What is your bodyfat% just out of curiosity?

[Anadrol]

have someone else to put on the weights!

[1369phil]

Bodyfat % is too high - that's all I know !

[1369phil]

Bump for any input from DC or his guys.

[jimpaul]

One thing you should be aware of though, is that if you decide to continue working out while you are suffering with that pec injury, is that even squeezing the handles on the leg press or holding a barbell on your upper back for squats, may allow you to injure yourself further. Be careful.

Get Stronger
jim

[1369phil]

Thanks Jim,

I'll be sticking to smith squats and probably leg press and hacks.
I have almost full pain free movement in my arms, but when I put any pressure on my right side I get a real sickening pain - so I'm avoiding that !!!

[Kane]

Sorry about the injury...Take the time to rest and give your body a break. Just do some cardio and light weights for legs. The main thing is don't aggravate the injury and knock yourself outta action for longer than 's necessary. Consider it an extended cruising phase...

[AzDrugFree]

Originally posted by jimpaul
One thing you should be aware of though, is that if you decide to continue working out while you are suffering with that pec injury, is that even squeezing the handles on the leg press or holding a barbell on your upper back for squats, may allow you to injure yourself further. Be careful.

Get Stronger
jim

Very true....as I experienced a torn pec back in 98. EVERYTHING hurt. I took off completely because I just wanted to heal without being in pain. At first I was told it was just a strain, and then I come to find it was a tear through the belly of the muscle. Well, I have learned. This past Feb. I popped my hammy and I got myself some good rehab and was fine within a short period of time. Make sure you are icing it...and stretch the muscle within PAIN FREE ranges of motion (none of this 'it hurts but i think i need to work through a little pain' crap).

Hope it heals quickly

[1369phil]

Thanks for the concern, I've really fallen 'off the wagon' lately with bad eating and no exercise (well two days - but that's a lot for me) - But finally I can put minor pressure on my pec without pain - so we're getting there.
More ultrasound tonight and maybe a little bit of legs and cardio.

[1369phil]

Today my chiro said "I want to start training again, strengthen the pecs up" - needless to say he also mentioned an empty bar - but I can train again - woo hoo !

[jimpaul]

Great Phil!

Tread lightly my warrior!



Get Stronger
jim

[1369phil]

How's this for light - Hammer Seated Iso-Bench - 22lbs for 12 !!!???
The worse thing is - it hurt !!
Glad to be back though.