Working out
Working out
I was wondering if anyone with tbpi is able to do a full body workout? Also after working out does the affected arm hurt in any way? Also does the affect arm get a workout? I mean going thru the range of motion that the good arm does. Thank you for your time.
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Christopher
- Posts: 845
- Joined: Wed Jun 18, 2003 10:09 pm
- Injury Description, Date, extent, surgical intervention etc: Date of Injury: 12/15/02
Level of Injury:
-dominant side C5, C6, & C7 avulsed. C8 & T1 stretched & crushed
BPI Related Surgeries:
-2 Intercostal nerves grafted to Biceps muscle,
-Free-Gracilis muscle transfer to Biceps Region innervated with 2 Intercostal nerves grafts.
-2 Sural nerves harvested from both Calves for nerve grafting.
-Partial Ulnar nerve grafted to Long Triceps.
-Uninjured C7 Hemi-Contralateral cross-over to Deltoid muscle.
-Wrist flexor tendon transfer to middle, ring, & pinky finger extensors.
Surgical medical facility:
Brachial Plexus Clinic at The Mayo Clinic, Rochester MN
(all surgeries successful)
"Do what you can, with what you have, where you are."
~Theodore Roosevelt - Location: Los Angeles, California USA
Re: Working out
What do you mean by full body work out? Lifting weights or some other type of physical exercise? What do you have in mind?
Anything that involves lots of movement requires that I strap my arm down with a sling/brace I made that enables me to bounce around without any worry or pain in my shoulder. I haven't done anything as extreme as I used to, agressive downhill skiing being the closest. I'm still working on a cure so I can by the time I'm 45. I've got 7 years!
Anything that involves lots of movement requires that I strap my arm down with a sling/brace I made that enables me to bounce around without any worry or pain in my shoulder. I haven't done anything as extreme as I used to, agressive downhill skiing being the closest. I'm still working on a cure so I can by the time I'm 45. I've got 7 years!
Re: Working out
I try to do as much of a full body workout as I can. The thing you need to keep in mind is that you'll need to try and stay symmetrical up top, both for asthetics and for biomechanics. If you are too far skewed, its easy to get injured. Of course, be strong, but do it smart. I've a degree in Health and Fitness and I stay as active as I possibly can with my LBPI.
Definitely get your legs, abs, back and good arm/shoulder worked out well. I also suggest that you try weight bearing exercises (with caution and care of course), such as smith machine squats, squat machines with shoulder pads, etc. I find free weight squats with a bar especially difficult since I cannot support the bar on my shoulders with one hand. But with a smith machine type rack, with ample padding on the bar, you can velcro your hand to the bar and stabilize it enough with your shoulders and good arm that you can do full squats. For the velcro strap, I just use a neoprene type wrist support with velcro for all around sports. That keeps my wrist in a neutral enough position when velcroed so that my shoulder/arm is balanced.
For arms, I find that if I try any machines, I make sure 1) they are the kind that simultaneously move both arm bars. If not, you don't get the denefit of the ROM and brain-to-arm movement concentration. And 2) use dumbbells for your standard and base workout. Dumbbells are easy to manipulate and work very well for your stabilizers, not just the intended muscle.
I don't know the extent of your injury. I still have some control on my shoulder. I also suggest that you do your flexions with the accessories you do have. For instance shoulder shrugs or bicep curls. Whatever you do have on that arm, use it. Throw that movement into your workout as well.
I hope this helps give you an idea of what to do for workouts. One arm is really limiting. I takes away so many great exercises and its a challenge to keep workouts interesting with variety. The nice thing is, there are alot of available variations for other body parts that you can mix and match for a change of pace. Be sure to get your cardio workouts too.
Definitely get your legs, abs, back and good arm/shoulder worked out well. I also suggest that you try weight bearing exercises (with caution and care of course), such as smith machine squats, squat machines with shoulder pads, etc. I find free weight squats with a bar especially difficult since I cannot support the bar on my shoulders with one hand. But with a smith machine type rack, with ample padding on the bar, you can velcro your hand to the bar and stabilize it enough with your shoulders and good arm that you can do full squats. For the velcro strap, I just use a neoprene type wrist support with velcro for all around sports. That keeps my wrist in a neutral enough position when velcroed so that my shoulder/arm is balanced.
For arms, I find that if I try any machines, I make sure 1) they are the kind that simultaneously move both arm bars. If not, you don't get the denefit of the ROM and brain-to-arm movement concentration. And 2) use dumbbells for your standard and base workout. Dumbbells are easy to manipulate and work very well for your stabilizers, not just the intended muscle.
I don't know the extent of your injury. I still have some control on my shoulder. I also suggest that you do your flexions with the accessories you do have. For instance shoulder shrugs or bicep curls. Whatever you do have on that arm, use it. Throw that movement into your workout as well.
I hope this helps give you an idea of what to do for workouts. One arm is really limiting. I takes away so many great exercises and its a challenge to keep workouts interesting with variety. The nice thing is, there are alot of available variations for other body parts that you can mix and match for a change of pace. Be sure to get your cardio workouts too.
Re: Working out
I wanted to add, the place wher my arm hurts after worksouts is the elbow. But only if I've attached it and done the same movements in the workout. Reason being is I wear a wrist brace, so that stabilizes my wrist, but in the movements, between my wrist and shoulder, the elbow doesn't operate smoothly, so the bones hurt.
Now and again my shoulder/trap get achy.
Now and again my shoulder/trap get achy.
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racinjason75
- Posts: 36
- Joined: Tue Sep 05, 2006 12:38 am
Re: Working out
hey...ive started working out again, on 5th week now.
left arm has no bicep/tricep. i do the exercises that are circuit training machines and my elbow does get sore. i too have a brace for my wrist as it does not extend but i do not wear it during a workout!
get back with me if you have any more questions...
whirlpool/dry sauna/wet sauna...WoW they are nice!!!
left arm has no bicep/tricep. i do the exercises that are circuit training machines and my elbow does get sore. i too have a brace for my wrist as it does not extend but i do not wear it during a workout!
get back with me if you have any more questions...
whirlpool/dry sauna/wet sauna...WoW they are nice!!!
Re: Working out
A question I forgot to ask. I know creatine helps build on muscle you have. My question is once your bpi arm starts to move will it help the arm to gain any kind of muscle or strength?
Re: Working out
Well, best thing to work on is your diet. I don't know that I'd take creatine specifically with the intention it will put on mass to your injured arm.
You must not forget the simple physiology of growing a muscle. It must be worked, broken down and rebuilt from protein intake. Unless you are breaking it down (ie, working it out), there really won't be any growth to the muscle. Compare it to someone who does not workout, yet takes all the supplements - they will not automatically "get big" in the right places.
I work my left arm as much as I can. The only "definition" that is available is from the muscles that specifically receive innervation. I am on a fairly high protein diet. And even the muscles that are innervated, they do not hypertrophy like the ones on my right arm, which is actually fairly defined.
You must not forget the simple physiology of growing a muscle. It must be worked, broken down and rebuilt from protein intake. Unless you are breaking it down (ie, working it out), there really won't be any growth to the muscle. Compare it to someone who does not workout, yet takes all the supplements - they will not automatically "get big" in the right places.
I work my left arm as much as I can. The only "definition" that is available is from the muscles that specifically receive innervation. I am on a fairly high protein diet. And even the muscles that are innervated, they do not hypertrophy like the ones on my right arm, which is actually fairly defined.
Re: Working out
Has anyone tried the creatin in addition to their workouts on the BPI arm? If so any luck?
Thanks, Sue
Thanks, Sue
Re: Working out
I'd use whey if anything for gobs of protein. But if you want the cold hard truth, unless you're truly body building the average person would gain a lot more if they ate a better focused diet. Powder supplements are not necessary and a lot would go to waste.
Keep the daily caloric intake appropriate for the person to maintain weight. Up the protein intake about 15-20%.
And don't neglect what I just said above, "unless the muscle is working appropriately as in flexion and extension, there will not be muscle growth". I know this, not only is it what I studied, it's what I am doing now in my training, both diet and exercise. I can out eat my daily protein needs and still be well below my caloric limits.
Any part of muscle that is not innervated and not being use concentrically or essentrically will not be subject to stress and will not grow in size.
I don't want you folks getting a wild idea that boosting supplements is going to net fabulous results. Frankly, it won't. I'm not being negative, I'm saying that for reality's sake. Supplements are expensive. If you're taking them but are not on a correct diet and exercise program, you won't reap any benefits from any part of the equation.
Keep the daily caloric intake appropriate for the person to maintain weight. Up the protein intake about 15-20%.
And don't neglect what I just said above, "unless the muscle is working appropriately as in flexion and extension, there will not be muscle growth". I know this, not only is it what I studied, it's what I am doing now in my training, both diet and exercise. I can out eat my daily protein needs and still be well below my caloric limits.
Any part of muscle that is not innervated and not being use concentrically or essentrically will not be subject to stress and will not grow in size.
I don't want you folks getting a wild idea that boosting supplements is going to net fabulous results. Frankly, it won't. I'm not being negative, I'm saying that for reality's sake. Supplements are expensive. If you're taking them but are not on a correct diet and exercise program, you won't reap any benefits from any part of the equation.