After a couple of weeks with only limited weight training, the tendons have been pain free, and there was no clicking when raising the arm. But I have to improve the strength. It seems that the problems are aggravated by heavy weights, so I'll go back to my 8 pounders and elementary exercises such as simply raising the straight arm in different angles and low impact cable column exercises. I have also discovered the pec fly/rear delt machine at the gym. It gives a wonderful stretch in the pec fly position.
Wednesday, June 10, 2009
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Hey, I'm at 2.5 years out I'm still needing to do slow 7-pound weights straight armed to work through pain!
Thanks again for relating your experiences in this blog, and for the previous advice. For the commenter with a proximal humerus recovery, here's a reply to his question:
"I like to hear more of your recovery process."
The first 2 weeks after the injury were difficult. The strangest thing would be having to deal with uncontrollable shaking in the shoulder muscles that would happen about every so often when trying to sleep. Apparently that was normal and I had to learn to "ride it out" even though know it couldn't have been helping the bone break!
Once the doctor had decided that I could begin ROM exercises and PT, that was a big relief until I realized that the bone break was going to be the least of my worries, and that the muscular atrophy "post-fracture" was "the real injury". All of you know this of course.
In addition to PT, a person I knew at the time convinced me that the PT was being too "easy" on me and I had to be more aggressive with working through the pain. He had already advised me to squeeze a rubber ball in the days after the injusry to keep blood flowing, which I am glad I did. He considered himself an "elite" athlete... He told me that the body will respond positively if I "break through the pain barriers" and that the PT was inadequately advising me to go for the bare minimum of occupational functionality so I could be discharged. I think for the most part he was correct, but each person has to assess this for themselves individually. In one case, he had me doing a rowing machine (perhaps 12 weeks in) and noticed that my injured arm was not rising at the same angle at all -- he insulted me and said I looked deformed (btw he was kind of an a-hole LOL)... but this made me determined to figure out what I needed to exercise to have some semblance of symmetry back.
Another exercise that he recommended was the "swimmers warmup"...where you totally relax your shoulder and get your arm swinging in large circles... again I am not a good source for this info but I tried this a lot and it really helped figure out where I needed to work on and basically just help get all the musles and tendons working together again.
He also recommended Calcium/Magnesium supplements, which I took. I'm sure there are lots of people who can tell you the same thing.
That summer I would often try hanging from a pullup bar, at a local park, just to make sure I had complete ROM above my head.
Also various kinds of pushups. I was much more concentrating on the mechanism of the muscles than trying for increased strength.
It wasn't until a year later that I started to feel "whole" again. Fortunately I didn't need surgery of course... however I had to get used to my arm being slightly at a different angle... nobody else would notice this-- however doing various arm motions in the mirror with both arms in sync was maddeningly next to impossible, and something I have to relearn - just to approach what once came naturally.
Late last summer (18 months) I joined a gym and gradually have been getting much much stronger by focusing on exercises for lateral back muscles that involve pulling bars down or rowing or shrugs. These are alternated with bench presses and shoulder presses.
As I say I still have some deep pains when I do certain motions. But it just motivates me to keep working -- and in the scheme of things, this experience is just part of life, and for me it is low on the spectrum of possible hardships. I am 46 years old and still very young at heart and physically. I didn't initially realize how much effort this injury would really entail. If you are older you really have to take this injury very very serioulsly...and not give in to it one iota. Be disciplined, always be happy about improving just for the sake of it... listen to your body and work with it - and it will work with you.
Thanks for your story!
I'm sorry to hear that you've not completely recovered after so long. Everything you wrote makes sense. My PTs have been too easy. I'll try the rowing machine; I've been hesitant to use it due to back problems I had way back.
Swimming and biking are still my favorite exercises: They're not high intensity on the weak muscles, but it feels very good after a workout.
How long before you could play the violin again? I'm itching to pick up my viola again!
Week 17 for me. Bone is not healing. My Dr. has supended all P.T. I now am using a bone stimulator, cost $4500. Thank goodness for ins. Dr. said it could take another 4 months. Still have not been able to drive.
Sorry for the late response.
To "one of the Haleys":
I could play my violin for short periods the second week of PT, but it took several weeks before I could play properly and in all positions on all strings. Now I have no problems whatsoever. But just trying (especially on the lowest string) was a good occupational and physical therapy.
To "Mungo J":
I'm so sorry. I hope the stimulator will help (I haven't heard much about such treatment). Have your doc suggested surgery?
Please keep us updated.
Thank you Proximal for describing your history. It was informative.
I am in my 13th week. Still have aha moments, muscle shifting and pops here and there. My major issue has been my shoulders. They are improving but it is slower healing then the arm. Still am happy with where I am now. It was only a few weeks ago I could not tie my shoes, put my hair in a ponytail or cut my own food. Now with a few exceptions I am living a normal life style.
Thanks to everyone who has contributed. It has been a support system for me over the past few weeks. Please keep on writing about your experiences..
I posted a comment here before on Week 21. I had a spiral fracture on my left humerus. I finally got my brace off last week and I've been going to PT. My shoulder recovery is going very well. My elbow though is going a bit slower. Are there any exercises or stretches that I could do to help my elbow out? I'll ask my physical therapist for more today but I'd like to know some from others.
My PT told me that straightening the elbow was one of the last things to go back to normal. I didn't do much except for using gravity: resting the elbow on the bed while letting the underarm reach out over the floor, and even using a bit of pressure with my other arm. I also tried to sleep with my arm straight. Also biceps curls will help. I wouldn't worry about it.
I'm virtually completely recovered now, but I still can't reach as high on my back with my fractured arm compared to the other. The external rotation is the last thing to come back, according to my PT.
Hi all-
Week 21 from break and week 5 using the bone stimulator. Dr. saw just a very little bit of bone growth this week. He said he didn't expect to see much the first month but should see more next month. I sure hope he is right!
Mungo,
Please let me know how you are doing.
I know how anxious it can be to look at the x-ray.
It is a moment of joy when there is new bone growth.
Week 26 today. Dr.saw very lttle improvment over last month. I see the surgeon tomorrow. Bummer.
I'm now at week 24. Mine was a broken humerus at the proximal tuberosity or something like that, due to being thrown off a bicycle. Bone healed fine, but the "soft tissue"... Had an mri last week: severe tendonitis and fluid. Doc released me to pt for massage. He also mentioned ultrasound therapy. Still no weight bearing exercises. I still have so much nagging pain. Riding in a car for much over an hour becomes gruelling. (Dramamine helps -- just go to sleep till you get there!)
Has anyone had ultrasound therapy? Have you tried one of the home use units?
Tell me more about this clicking. I am at around 28 weeks and there is clicking under my right acl joint. It usually happens when I lower my arm after having raised it at different angles. My PT says it will disappear with time and strengthening. I have weakness in the traps and rhomboids (pulling shoulder blades together) It has been this way for the last 12 weeks. I suspect tendonitis.
I had a spiral fracture of the distal third humerus last fall.
Just wondering I'm in week one--- how long before you went back to work?
61 yrs old, ski accident. 3 weeks from break. Off pain medication, clear head. Limited ROM. Riding stationary bike daily and 2 x week trainer (easy stuff). WATCH what you put in your mouth - catches up to you quickly.
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