Bicep Recovery After Wrist Fracture

[MatthewSchenker]

Greetings Everyone,

I'm typing this on week 4 (out of 6) of coming back from a broken left wrist. The cast comes off in 2 weeks. Throughout recovery, I continued doing legs/abs, and did intense unilateral training on the uninjured side. It's gone well. I've even learned some amazing things about what I now call "true unilateral" work, but we can save that for another discussion!

I'm consulting closely with my orthopedist on the medical part, and will work with a PT on wrist recovery. But I'm curious to hear from experienced weight trainers about getting the recovering biceps back up to speed. Of course, I have not been able to exercise the biceps much with a broken wrist!

What I'm curious about is how best to help my left biceps catch up once I get back to bilateral work again. I've heard various ideas:
- Do a unilateral failure set on the recovering arm with light weights or a light band
- Do an extra unilateral set of my normal dumbell curls
- Just get back to my regular program and the recovered arm will catch up naturally

Any opinions?

Thanks everyone!

Matt

[JontheAtheist]

I think option three is best. But obviously take things slow so you don't aggravate anything.

[nitefeatherz]

Greetings Everyone,

I'm typing this on week 4 (out of 6) of coming back from a broken left wrist. The cast comes off in 2 weeks. Throughout recovery, I continued doing legs/abs, and did intense unilateral training on the uninjured side. It's gone well. I've even learned some amazing things about what I now call "true unilateral" work, but we can save that for another discussion!

I'm consulting closely with my orthopedist on the medical part, and will work with a PT on wrist recovery. But I'm curious to hear from experienced weight trainers about getting the recovering biceps back up to speed. Of course, I have not been able to exercise the biceps much with a broken wrist!

What I'm curious about is how best to help my left biceps catch up once I get back to bilateral work again. I've heard various ideas:
- Do a unilateral failure set on the recovering arm with light weights or a light band
- Do an extra unilateral set of my normal dumbell curls
- Just get back to my regular program and the recovered arm will catch up naturally

Any opinions?

Thanks everyone!

Matt

When I broke my wrist I noticed muscle imbalances and a lot of tension in that arm that I needed to work on. I also had surgery though because the bone was displaced...had a plate and nine pins put in.

I wound up working with my occupational therapist more to identify what I needed to do to get my hand and arm strength back.