So I had successful distal bicep reattachment procedure on my left bicep Thursday, Sept. 17. The surgery was performed by Dr. Steven Dailey w/ OIP, a specialist in upper extremity orthopedic procedures...the procedure was a single-incision endobutton repair.
My arm is currently in a hinged brace, locked at 90 degrees at least until my first post-op in a week. However, the extension setting is at 70 degrees, and I was told I can unlock the brace and work on extending my arm. Since i've been going to 70 degrees extension for 2 days pain free, and since I can extend it farther pain-free when the brace is off for showering, I've taken the liberty of increasing the extension stop from 70 to 50.
Starting Sunday, I've instituted the following rehab protocol to attempt to avoid upper body muscle atrophy. My goal is to maintain as much tricep and shoulder size & strength as possible...I know full well that I am going to lose bicep size & strength since I won't be able to do any direct bicep strength training for at least 6 weeks.
I will be performing the following 3X a day until my first pre-op, as well as doing some upper body machine strength work every day I'm in the gym. I hope to be back to handling heavy weight on machine pressing & shoulder movements within 2-3 weeks to avoid atrophy.
Banded tricep extension x 100 reps (started w/ light theraband, will progress gradually)
Side delt raises x 50 reps (no weight)
Rear delt raises x 50 reps (no weight)
Front delt raises x 50 reps (no weight)
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