I've only competed once years ago, and then decided to dedicate more time towards improvements, so didn't compete, well while I was in a good bulk and at the biggest/heaviest i'd ever been, POW end up injuring myself, pec tear doing 285 for reps on bench. Fast forward a year (approx) I hurt my knee at work, meanwhile i've been fighting to get the torn pec fixed, and getting so much opposition the whole way. Fast forward a couple months, I get surgery on my knee to fix it (lateral release + cleaning up the joint) and about a month and a half later FINALLY get pec tear surgery in Ottawa.
So I thought i'd use this forum to log my progress back from all this, get feedback from anyone, tips or tricks, since i'm sure some of you have been injured.
Got a week off from work after knee surgery, came back got told nope no work or physio, your leg is way to swollen so another week, at this point I was walking, but it was definitely more of a hobble. It took about 3-4 weeks (post surgery) to get full ROM back, at the time I didn't know i'd have my pec tear surgery so close to this one, I got lucky to get in so fast.
So pretty much whole time I kept up my leg exercises, except for the week or 2 I got off work after the pec surgery.
Did the 6 weeks in the sling, Docs said no pushing past 15 degrees for the first few weeks during physio, just doing active assisted ROM stuff, basically like my leg learning to use it all over again. By week 6 or 7 I was pretty much back to my normal (60ish degrees external rotation, and arms over my head, etc)
FINALLY! started this past friday (July 1st aka 8weeks post surgery) to do strengthening exercises, started with a yellow thera-band, but now I can do the red band.
Disturbingly enough my knee bothers me more then my shoulder does at the moment. I think its due to my tear being at the musculo-tendinous junction, and the doc said my tendon was intact (also was not a complete tear) but obviously because it took about 1.5yrs to get the surgery lots of scar tissue and significant atrophy in the detached portion, but after the swelling went down post-surgery, I could already tell a difference in look.
On a good note, Pec doc said i'm ahead of scheduling on recuperation, and he doesn't need to see me after the 2month check-up (which i've had) unless there's emergency. Also said I should be back to my normal activities in 1-2 months.
Lost like 15-20lbs since knee surgery approx 3months ago. Pre-surgery = 212-215, Now= 194-196 (I was down more...but put 2-3lbs back on lately)
I was actually wondering for insight about how I can incorporate the training the rest of me with physio for now...I am really hitting up the 1 legged and 1 armed stuff (not at the same time lol) to try to bring back symmetry, also wondering since there is a lot of info on here, any recommendations on supps or super supps to take to help heal/recover or when I should even touch that again, etc.
Can't wait to hear what Dante and all you guys have to say !!
So I thought i'd use this forum to log my progress back from all this, get feedback from anyone, tips or tricks, since i'm sure some of you have been injured.
Got a week off from work after knee surgery, came back got told nope no work or physio, your leg is way to swollen so another week, at this point I was walking, but it was definitely more of a hobble. It took about 3-4 weeks (post surgery) to get full ROM back, at the time I didn't know i'd have my pec tear surgery so close to this one, I got lucky to get in so fast.
So pretty much whole time I kept up my leg exercises, except for the week or 2 I got off work after the pec surgery.
Did the 6 weeks in the sling, Docs said no pushing past 15 degrees for the first few weeks during physio, just doing active assisted ROM stuff, basically like my leg learning to use it all over again. By week 6 or 7 I was pretty much back to my normal (60ish degrees external rotation, and arms over my head, etc)
FINALLY! started this past friday (July 1st aka 8weeks post surgery) to do strengthening exercises, started with a yellow thera-band, but now I can do the red band.
Disturbingly enough my knee bothers me more then my shoulder does at the moment. I think its due to my tear being at the musculo-tendinous junction, and the doc said my tendon was intact (also was not a complete tear) but obviously because it took about 1.5yrs to get the surgery lots of scar tissue and significant atrophy in the detached portion, but after the swelling went down post-surgery, I could already tell a difference in look.
On a good note, Pec doc said i'm ahead of scheduling on recuperation, and he doesn't need to see me after the 2month check-up (which i've had) unless there's emergency. Also said I should be back to my normal activities in 1-2 months.
Lost like 15-20lbs since knee surgery approx 3months ago. Pre-surgery = 212-215, Now= 194-196 (I was down more...but put 2-3lbs back on lately)
I was actually wondering for insight about how I can incorporate the training the rest of me with physio for now...I am really hitting up the 1 legged and 1 armed stuff (not at the same time lol) to try to bring back symmetry, also wondering since there is a lot of info on here, any recommendations on supps or super supps to take to help heal/recover or when I should even touch that again, etc.
Can't wait to hear what Dante and all you guys have to say !!
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