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Olivia Lawson - Jul 30, 2023 - 7 min read - 1k Likes

Can You Do Push Ups After Distal Bicep Surgery: Your Guide

If you’ve recently undergone distal bicep surgery, you may be wondering if you can safely do push ups as part of your workout routine. The answer is, it depends. While push ups are generally a safe and effective exercise, individuals recovering from surgery need to take extra precautions to prevent complications and ensure proper healing.

In this comprehensive workout guide, we’ll explore the topic of push ups after distal bicep surgery in detail. We’ll provide tips, exercises, and guidelines to help you safely incorporate push ups and other fitness activities into your recovery plan.

Read brief article about what is distal humerus fracture

Key Takeaways

  • Push ups can be a safe and effective exercise for individuals recovering from distal bicep surgery, but precautions need to be taken.
  • Rehabilitation exercises are crucial for regaining strength and function in the bicep muscle post-surgery.
  • Proper form and technique are essential to prevent complications and ensure a safe and effective workout.
  • Modified push up variations can be a useful tool for individuals gradually working their way back to traditional push ups.

Distal Bicep Surgery and Recovery

distal-humerus-fracture-treatment-surgical-and-non-surgical-options

If you have recently undergone distal bicep surgery, it is important to understand the procedure and the recovery process. Distal bicep surgery is performed to repair a tear in the tendon that connects the bicep muscle to the forearm bone. It is commonly caused by a sudden traumatic injury or through wear and tear over time.

After surgery, it is essential to follow a rehabilitation program to regain strength and function in the bicep muscle. This typically involves a series of strengthening exercises to build up the muscle and help it heal properly.

Your recovery timeline will vary depending on the severity of the injury and the type of surgery performed. In general, it can take several months to fully recover and regain strength in the affected arm.

Strengthening Exercises for Distal Bicep Recovery

PAIN MANAGEMENT DURING DISTAL HUMERUS FRACTURE RECOVERY

Your doctor or physical therapist will provide you with specific exercises to perform during your recovery period. It is important to follow their guidance and not attempt any exercises that may cause further damage.

Some common exercises for distal bicep recovery include:

  1. Wrist curls: With a light weight in hand, sit on a bench or chair with your forearm resting on a surface and your wrist hanging over the edge. Slowly curl your wrist towards your body, then lower it back down. Repeat for several repetitions.
  2. Reverse wrist curls: Similar to wrist curls, but start with your palm facing downwards and curl your wrist upwards.
  3. Resistance band curls: Attach a resistance band to a stable surface and hold the other end with your affected arm. With your palm facing upwards, slowly curl the resistance band towards your body and then lower it back down. Repeat for several repetitions.

Rehabilitation Exercises After Distal Bicep Surgery

Physical therapy is an essential part of the recovery process after distal bicep surgery. Your therapist will guide you through a series of exercises aimed at improving your range of motion, flexibility, and overall strength.

Some common rehabilitation exercises for distal bicep surgery include:

  • Gentle stretching: Your therapist may guide you through a series of gentle stretches to help improve your range of motion and flexibility in the affected arm.
  • Isometric exercises: These exercises involve contracting the muscle without actually moving the joint. They are often used in the early stages of rehabilitation to help prevent muscle atrophy.
  • Progressive resistance exercises: As you progress through your recovery, your therapist may introduce progressive resistance exercises designed to gradually increase the load on your bicep muscle.

It is important to follow your doctor and therapist’s guidance during the recovery process to ensure a safe and successful outcome.

Precautions and Considerations Before Starting Push Ups

Proper Form for Push Ups After Distal Bicep Surgery

Before you start performing push ups after distal bicep surgery, there are a few precautions and considerations you need to take into account to ensure a safe and effective workout.

First, it’s important to consult with your doctor or physical therapist to determine if push ups are appropriate for your specific case. They may recommend modified push up variations or other exercises to avoid putting unnecessary strain on your bicep muscle.

When you do start performing push ups, it’s essential to maintain proper form to prevent complications and further injury. To do this, engage your core and glutes to keep your body in a straight line, and avoid locking out your elbows at the top of the push up.

In addition, it’s crucial to start with a low number of repetitions and gradually increase the intensity over time. Pushing yourself too hard too soon can lead to injury or setbacks in your recovery. Aim to perform push ups every other day to allow your bicep muscle sufficient time to recover between workouts.

Lastly, listen to your body and pay attention to any signals of discomfort or pain. If you experience any pain or unusual sensations while performing push ups, stop immediately and consult with your doctor or physical therapist.

Post-Surgery Fitness Exercises for Bicep Muscle Recovery

Strengthening Exercises for Distal Bicep Recovery

After distal bicep surgery, it’s important to engage in exercise routines that focus on regaining strength and mobility of the bicep muscle. Here are some effective fitness exercises that can help with bicep muscle recovery:

ExerciseDescription
Standing Dumbbell CurlsHold a dumbbell in each hand, palms facing forward. Slowly lift the dumbbells towards your shoulders, keeping your elbows close to your body. Lower the dumbbells back down to the starting position.
Seated Hammer CurlsSit on a bench with a dumbbell in each hand, palms facing each other. Slowly lift the dumbbells towards your shoulders, keeping your elbows close to your body. Lower the dumbbells back down to the starting position.
Bicep Curls with Resistance BandsStep on a resistance band with both feet and hold the ends with your hands. Keep your palms facing forward and slowly lift the band towards your shoulders, keeping your elbows close to your body. Lower the band back down to the starting position.
Wall Push-UpsStand facing a wall, with your hands shoulder-width apart and palms against the wall. Slowly lower your body towards the wall, bending your elbows. Push yourself back up to the starting position.

Remember to start with lighter weights and gradually increase the weight as your bicep muscle gets stronger. Performing these exercises regularly can help improve the strength and flexibility of your bicep muscle, which can ultimately aid in your post-surgery recovery.

Proper Form for Push Ups After Distal Bicep Surgery

When performing push ups after distal bicep surgery, maintaining proper form is crucial to prevent complications and ensure a safe and effective workout. Follow these guidelines to maintain proper form:

  • Start in a high plank position with your hands slightly wider than shoulder-width apart.
  • Keep your core engaged and your hips in line with your shoulders and ankles.
  • Lower your body towards the ground, keeping your elbows close to your sides.
  • Aim for a 90-degree bend in your elbows before pushing back up to starting position.
  • Avoid locking your elbows at the top of the movement.
  • Breathe deeply, inhaling as you lower your body and exhaling as you push back up.

Remember, it is important to start with modified push up variations and gradually increase intensity as your strength and function improve. Consult with your physical therapist or healthcare provider for guidance on when to progress to traditional push ups.

Modified Push Up Variations for Bicep Muscle Recovery

If you want to perform push ups after distal bicep surgery, modified variations are a great starting point. These exercises will help you gradually regain strength and increase flexibility in the bicep muscle.

Here are three modified push up variations to get you started:

VariationDescription
Incline Push UpsPlace your hands on an elevated surface, such as a bench or step, and perform push ups at an angle. This variation reduces the amount of weight on your bicep muscle, making it easier to perform the exercise.
Knee Push UpsStart in a plank position, but with your knees on the ground. Lower your body towards the ground, keeping your elbows close to your sides. This variation is less intense than a traditional push up and allows you to focus on your form.
Wall Push UpsStand facing a wall and place your hands on the wall at shoulder height. Lean towards the wall, bending your elbows to lower your body towards the wall. Push back to start. This variation is the least weight-bearing and can be done anywhere.

Remember to start slowly and increase the number of repetitions or sets as you become stronger. Always listen to your body and stop if you experience pain or discomfort.

Gradual Progression and Increasing Intensity

After starting with modified push up variations, it’s important to gradually progress and increase the intensity of your workout. Rushing into more advanced exercises too quickly can cause complications, prolong recovery time, and even lead to reinjury.

One strategy is to gradually increase the number of repetitions and sets of each exercise every week. For example, if you started with 2 sets of 5 modified push ups, aim to perform 3 sets of 8 the following week. This gradual increase will allow your bicep muscle to adapt and get stronger without placing too much strain on it.

It’s also important to maintain proper form and technique throughout your workout. This means keeping your core engaged, maintaining a straight line from your head to your heels, and lowering yourself down with control. Avoid arching your back, sagging your hips, or allowing your elbows to flare out to the sides.

If at any point you experience pain or discomfort, it’s important to stop and rest. Overworking your bicep muscle can lead to inflammation and delay your recovery. Remember, slow and steady wins the race when it comes to post-surgery fitness.

Conclusion

Congratulations on taking the initiative to explore safe and effective workout options after your distal bicep surgery. Remember that recovery is a process and rushing into high-intensity workouts like push ups too soon can be dangerous. By following the precautions and exercises outlined in this guide, you can gradually build up strength and regain function in your bicep muscle.

Before starting any exercise program, it’s always a good idea to consult with your doctor or physical therapist to ensure that you’re ready for the challenge. Listen to your body and don’t push yourself beyond your limits. With patience and persistence, you’ll be back to your pre-surgery fitness level in no time!

FAQ

Q: When can I lift weights after distal bicep surgery?

It is generally recommended to avoid heavy lifting for 3-4 months after distal bicep surgery. Light exercises can be reinstated shortly after surgery, but it is important to listen to your body and not push yourself too hard. If you experience any pain, stop the exercise immediately.

Q: What not to do after distal bicep tendon surgery?

Here are some things you should avoid after distal bicep tendon surgery:

  • Lifting heavy objects
  • Using your arm to push or pull
  • Rotating your arm
  • Sleeping on your affected arm
  • Swimming
  • Strenuous exercise

Q: How long after bicep surgery can I workout?

You can start working out again after distal bicep surgery once your doctor gives you the okay. This is usually around 3-4 months after surgery. However, it is important to start slowly and gradually increase the intensity of your workouts.

Q: How long does it take for a distal bicep tendon to heal?

The healing time for a distal bicep tendon can vary depending on the severity of the tear and the individual’s healing ability. However, most people will experience full recovery within 6 months.

Here are some additional tips for a successful recovery from distal bicep surgery:

  • Follow your doctor’s instructions carefully.
  • Listen to your body and don’t push yourself too hard.
  • Stay active, but avoid strenuous exercise.
  • Use ice and compression to reduce pain and swelling.
  • Keep your arm elevated to help reduce swelling.

Q: Can I do push ups after distal bicep surgery?

A: Yes, but it is important to follow a safe and gradual workout guide to ensure proper recovery and minimize the risk of complications.

Q: What are the precautions and considerations before starting push ups after distal bicep surgery?

A: Before attempting push ups, it is essential to consult with your healthcare provider and follow their recommendations. Additionally, ensure you have completed the necessary rehabilitation exercises and have regained sufficient strength and range of motion in your bicep muscle.

Q: Are there modified push up variations that are suitable for bicep muscle recovery?

A: Yes, modified push up variations can be a great way to gradually reintroduce push ups into your routine. They help to build strength and stability in the bicep muscle while minimizing strain on the surgical area.

Q: How can I maintain proper form while doing push ups after distal bicep surgery?

A: To maintain proper form, ensure your body is in a straight line from your head to your heels, engage your core muscles, keep your elbows slightly tucked in, and avoid locking your elbows at the top of the movement.

Q: How should I progress and increase the intensity of my push up routine?

A: Gradually progress by increasing the number of repetitions and sets, as well as by transitioning from modified push up variations to traditional push ups. Listen to your body and only increase the intensity when you feel ready and comfortable.

author
Olivia Lawson - Author

Dr. Olivia Lawson is a renowned orthopedist dedicated to providing exceptional care and expertise in the field of orthopedic medicine. With over 15 years of experience, Dr. Lawson has gained a reputation for her compassionate approach, exceptional surgical skills, and commitment to patient-centered care.

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