Respect Your Joints: Lessons Learned After My Biceps Injury

The following is a list of some of the most common questions I get asked about my injuries.


What happened?

I was working out at home one day when I felt something pop up inside me. At first it hurt like hell but then it got worse and worse until I couldn’t even bend over anymore. A few days after that, I could barely lift anything heavier than a pen. That’s when I knew something had gone wrong.


How did you know what type of injury it was?

It wasn’t until weeks later that I went to see a doctor because my symptoms were getting worse and they didn’t think there was any cause for concern. They told me that if I continued to train hard, I would probably recover from it. But then things started going downhill really fast.


Why didn’t you go to the hospital right away?

Because I thought the pain would just go away. And it eventually did, but only temporarily. When I finally saw a specialist, she diagnosed me with a ruptured bicep tendon. She told me that if I kept training hard, it wouldn’t heal completely and in time it would start tearing again. So instead of stopping and waiting around for months while the pain got worse and worse, I decided to stop altogether!


How long did it take for you to recover?

The recovery took about 2 years. It was really frustrating because I couldn’t do anything the doctors wanted me to do. But I knew if I continued to push myself, it would result in more injury and possibly re-rupture. That’s why I’m glad I stopped when I did.

The length of time it takes to recover from this injury depends on the person. If you’re young and in good shape, you’ll likely make a quicker recovery than others who are older or out of shape.

In my case, the pain was at it’s worst during the beginning of the recovery period. But even after the pain started to go away, my shoulder was never quite the same and I still couldn’t do some of the things I used to be able to do.


Did you try to rehab it?

Of course I did. I was given a list of exercises to do and at first they seemed to work. But after a while, I could feel my strength coming back and I started pushing myself, believing that I was cured. That’s when things started happening all over again. Now, I wish that I hadn’t tried doing some of those rehab exercises because they ended up being more damaging than helpful.

I’m pretty sure that if I had just followed the doctors orders and continued to rest completely, things would have turned out a lot better for me.


What exercises were you given to do?

The best exercise I was given was the one suggested by my physical therapist. It consists of holding a 2-liter bottle of soda with your arm outstretched and making small circles with it. This helps to keep the shoulder flexible and mobile.

In addition to this, I was also given some dumbbell exercises to build up my shoulder muscles. All of these are pretty easy and you can find them in any guide about common shoulder injuries. Just remember not to over do it!

Respect Your Joints: Lessons Learned After My Biceps Injury - GymFitWorkout

These are the same basic exercises that were suggested to me by my doctor and physical therapist.


Did you ever make a full recovery?

I’m afraid not. My shoulder has gotten to a point where it simply gets sore every once in a while, and I’m still not allowed to participate in contact sports!

That being said, I’ve learned to accept it and move on with my life. And on the plus side, I can still do a lot of other things, like work on this website!

In closing, if you have experienced a shoulder injury or are experiencing pain right now, I hope that this story has helped you understand a few things about what you’ve been going through and how to deal with it. Thanks for reading!

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Kneepads • Learn More

Does your child love spending hours on end on their skateboard? Are you scared that they’re going to fall and seriously injure themselves but yet you still don’t want to get them a toddler’s bike?

Well then a great way of getting around this problem is to get them kneepads. Kneepads are specifically designed with the safety of skateboarders in mind so that their knees are protected when they fall. The pads are usually made of hard plastic and in the best cases come with protective gear that cover a wider area of the body. An added bonus to this is that the pads are usually fairly colourful so your little boy or girl is going to find them fun to wear!

Another benefit of getting your child kneepads is that it can give them confidence. Some children are naturally scared of falling and often times this fear can cause them to fail to try new things. By getting your child kneepads you’re allowing them to feel safer when they fall (which lets face it, they probably will at least once) so that they’re more willing to try new tricks and stunts. This can help improve their skating skills because they wont be worried about the pain of landing a jump or other trick. So not only are you keeping them safe, you’re also allowing them to have more fun while skateboarding.

Kneepads can also benefit parents in other ways too. Many of them are designed with bright colours so that they are easy to see which can provide a greater degree of safety for everyone. If your child is going to be out riding their skateboard around the neighbourhood then you can at least rest assured that you’ll be able to spot them from afar. There are also pads that glow in the dark so that your little one can skateboard with their friends in the evenings without you having to worry about them being out too late.

Kneepads aren’t just for kids either, if you or an adult friend of yours skates then there are plenty of protective pads for adults too. Whether you want pads with elbow and knee pads or just knee pads, you’ll be able to find some to suit your needs.

Skateboard safety doesn’t end with just wearing kneepads though, there are plenty of other safety tips that you should follow. Wearing a helmet is important to help prevent head injuries, also try to avoid riding your skateboard in the dark or dimly lit areas as accidents are much more likely to happen then. Practise all you want in a safe area before trying something new and always make sure to have fun!

Respect Your Joints: Lessons Learned After My Biceps Injury - GymFitWorkout

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Sources & references used in this article:

The cosmetic appearance of the biceps muscle after long-head tenotomy versus tenodesis by DC Osbahr, AB Diamond, KP Speer – … of Arthroscopic & Related Surgery, 2002 – Elsevier

Repair of distal biceps tendon rupture: a new technique using the Endobutton by GI Bain, H Prem, RJ Heptinstall, R Verhellen… – … and Elbow Surgery, 2000 – Elsevier

Mechanical strength of four different biceps tenodesis techniques by M Ozalay, S Akpinar, O Karaeminogullari… – … & Related Surgery, 2005 – Elsevier

The role of proprioception in the management and rehabilitation of athletic injuries by SM Lephart, DM Pincivero… – The American journal …, 1997 –

Distal biceps tendon ruptures: incidence, demographics, and the effect of smoking. by MR Safran, SM Graham – Clinical Orthopaedics and Related …, 2002 –

Repair of full thickness rotator cuff tears by AA Romeo, DW Hang, BR Bach, S Shott – Clin Orthop Relat Res, 1999 –

Anterior and posterior instability of the long head of the biceps tendon in rotator cuff tears: a new classification based on arthroscopic observations by L Lafosse, Y Reiland, GP Baier, B Toussaint… – … & Related Surgery, 2007 – Elsevier

Immediate active range of motion after modified 2-incision repair in acute distal biceps tendon rupture by A Cil, S Merten, SP Steinmann – The American journal of …, 2009 –