Broken arm - best training strategy?

[tdiedwards]

Hi all,

This is my first post on this forum. I'm looking for advice RE entering martial arts training after a bad humeral break 3 years ago (from arm wrestling.)

Before the break I used to study Silat in Indonesia quite intensively, and at 29 was the fittest, strongest and kickiest I'd ever been. Only now has the break apparently mended, although "things" don't quite feel right. I think there must be an issue with tendons after 3 years of no exercise at all.

The other day I decided it was time to test the arm with a few push-ups. Was distgusted to discover 20 was the limit. For the next couple of days my muscles didn't feel stiff, but my elbows hurt. I assume the tendons have weakened a great deal.

My question is, what would be a good strategy for me now to get back into martial arts training?

The sub-questions, I guess, are:

a) How do I get tendon strength back?

b) Is a metal plate in my humerus likely to limit me in my martial arts life?

c) Is there a particular type of martial art that I should avoid, or embrace as a recovery activity as I will be returning to university in the UK and have a wide range of choices?

d) Is there anything else I should be aware of?

I'm desperate to get back into training. I haven't had any physiotherapy advice because of my sketchy location so I need to get cracking! I've been working on my chess for 3 years now and it's time to get physical before it reall IS too late!

All advice VERY gratefully received! Anyone else had a similar injury?

Many thanks,

Tim

[Sohan]

Your muscles, tendons, and ligaments are detrained. Since tendons and ligaments don't receive a direct blood supply, they take longer to strengthen than do your muscles. You will need to be patient and take things slowly to avoid injury.

Start with a weight training routine with higher reps and volume for at least 4-8 weeks to precondition. A good schedule would be 2-3 times per week of basic resistance exercises with 10-12 reps for 3-4 sets per exercise. The weight should be something you could probably do 14-15 reps max. Perform the reps slowly and under control--no ego trips. After about two months of very gradual weight increase, you can try reducing the reps and increasing weight. Again this is a gradual process. Eventually you should be able to handle heavier weights and more challenging callisthenics without discomfort.

I broke my collarbone in '88 and came back the following year to bench over 400. Ask your doctor about stresses to the plate, but my assumption is that you shouldn't experience much trouble with the humerus with regards to functionality, though you should expect some discomfort at times. Good luck and let us know how you progress.

With respect,

Sohan

[tdiedwards]

Thanks a lot for that advice. I never use gyms but i'm trying to translate your advice into the gymnastic equivalent.....push ups, hand stand push ups etc. does this sound like a reasonable alternative to weights? 20 reps of this type is about all i can do right now, so the load might be similar to what you advised?

cheers,

Tim

[Sohan]

Get a couple adjustable dumbbell handles and some weight plates---shouldn't be much for cost. Overhead presses, dumbbell rows, curls, triceps extensions, and pushups should do the trick for the most part until you are up to snuff again.

Also, if you can do 20 reps of an exercise, the load is too light. Increase the resistance by adding weight, slowing the exercise down, or just choose another exercise. 10-12 reps will build tendon/ligament strength---more reps will improve muscle endurance as opposed to enhancing strength and muscle hypertrophy.

With respect,

Sohan

[tdiedwards]

Got it Sohon. Thank you!

I'd have been paddling like mad but completely rudderless without your guiance.

Tim

[tdiedwards]

Sohan, not Sohon!

Also, guidance not guiance.

Early morning! Sarry for the mistakes!

[Sohan]

No prablum.

With respect,

Sohan