Recovery journey for distal bicep tendon rupture and repair - Part 1

Summary

In this video, the creator shares his personal journey recovering from a complete distal bicep tendon rupture, detailing the injury, surgical reattachment, and early rehabilitation. He offers practical insights on managing pain, minimizing ice use, and safely incorporating light activity and mobility exercises. Emphasizing mental well-being, he highlights the importance of walking, sunlight, and maintaining a positive mindset. The video also provides guidance on sling use, preventing re-injury, and gradually regaining range of motion, while encouraging viewers to learn from his experience and find reassurance during their own recovery process.

Takeaways

• 😀 Distal bicep tendon ruptures often occur during weightlifting or sudden forceful extension of the elbow, but can also happen in everyday activities or sports.
• 😀 Surgery should ideally be performed within 14 days of injury to prevent tendon scarring and facilitate easier reattachment.
• 😀 Post-surgery, minimal pain was experienced, suggesting pain meds should only be used if necessary, particularly to ensure sleep for recovery.
• 😀 Ice is optional; the speaker avoided it to maintain blood flow and inflammation response, which are important for healing.
• 😀 Wearing a sling provides protection and serves as a reminder to avoid movements that could risk re-injury, especially in crowds, at home, or during training.
• 😀 Early mobility, such as walking and exposure to sunlight, supports circulation, mental health, and overall recovery.
• 😀 Small, gentle exercises with the lower body and uninjured arm can be initiated a few days post-surgery, providing both physical and mental benefits.
• 😀 Physical therapy guidance is crucial for safe rehabilitation; controlled exercises for the injured arm help regain range of motion and function.
• 😀 Avoiding complete immobilization and engaging in safe activity early may shorten recovery time compared to strictly following conservative protocols.
• 😀 Maintaining a positive mindset and staying proactive with rehabilitation fosters mental well-being and supports physical recovery.
• 😀 Using the uninjured arm for training can have systemic benefits and aid the injured arm’s recovery through neural adaptation.
• 😀 Gradually reducing reliance on the sling allows for gravity-assisted stretching and promotes regaining normal arm function.

Q & A

What type of injury did the speaker experience?

The speaker suffered a full distal bicep tendon rupture while sparring in boxing, caused by the elbow going from a bent position to full extension under force.

How did the speaker confirm the tendon rupture?

The speaker used the hook test, which involves bending the elbow and feeling for the distal bicep tendon with fingers. In his case, the tendon was completely absent.

Why was surgery the only option for the speaker's injury?

The tendon had fully ruptured and retracted approximately 9 centimeters toward the shoulder, leaving no viable option for non-surgical recovery.

When was the surgery performed and why is timing important?

Surgery was performed 11 days post-injury. Timing is important because tendon reattachment is much more effective within about 2 weeks; after that, scarring may require more complex reconstruction.

How did the speaker approach post-operative pain management?

He minimized pain medication, taking only one pain pill on the second night, relying instead on natural inflammation for healing, and only taking medication if pain interfered with sleep.

Why did the speaker avoid using ice on the surgery site?

He avoided ice to maintain blood flow and support the body's natural inflammation and repair processes, believing that restricting blood flow might impede recovery.

What types of activity did the speaker engage in immediately after surgery?

He started walking the day after surgery, gradually increasing distance, and did light bodyweight exercises such as lunges and split squats without using weights.

How did the speaker use the sling and what were his rules for wearing it?

The sling was worn primarily in three scenarios: in crowds to protect from accidental bumps, during household tasks to prevent re-injury, and during gym activities to avoid using the injured arm. Outside of these times, the arm was allowed to hang for gentle stretching.

What role did training the uninjured arm play in recovery?

Training the uninjured arm helped maintain systemic strength and nervous system activation, which could contribute to faster recovery and also support mental well-being.

What mental strategies did the speaker use during recovery?

He emphasized staying active, getting sunlight, watching others’ recovery experiences, and engaging in safe exercises to prevent helplessness and maintain a positive mindset.

What advice did the speaker give regarding non-surgical recovery methods?

He noted that non-surgical recovery may work for partial ruptures but not for a full rupture like his. He also emphasized consulting professionals and being cautious about applying general advice to severe injuries.

How did the speaker ensure safety while gradually increasing range of motion?

He followed guidance from his hospital physical therapist, used a sling strategically, avoided heavy lifting, and allowed gradual movement without locking the arm at a fixed angle.