It happened and it happened quickly. I was lifting like every Friday doing my squat, bench press, and deadlift routine. I am not sure where it went wrong didn’t feel any tear or strain occur, but there was hell to pay at 3 am. A shooting pain in my elbow/lower bicep sent me from a deep sleep to the kitchen looking for Advil and Icepacks.
A hundred things going through my mind having been here before with the obvious one. Did I tear my bicep? It hurt enough where I thought the worst, but in the end the pain died down or the painkillers kicked in and it started to feel better.
I skipped my Saturday workout to give my arm a rest, and decided to hit the gym again on Monday. Monday I went in and decided I was going to workout, pain was gone or minimal. I loaded the squat bar up with 135lbs and went through my warmup squats. No pain! I thought I was in the clear and could get away with finishing my squats. Bumped the weight up to 225lbs. then it came crashing back, full pain in my lower bicep. I decided to stretch it out and roll press with a massage of the full bicep. Temporary relief was awesome finished my workout of squatting but skipped overhead press, and upright row. I went home drank my protein for the night took some more Advil to help mitigate the pain while sleeping. This is when I fully realized I am not not a smart man.
Injured how? Why me? My plan wasn’t to get injured and I had no intention of slowing down. I want to lift, I want to get stronger, I have a goal and will do anything to achieve it. This is the mentality I took when I dedicated my time to completing my lifting program. I see professional athletes play through injuries maybe I can work through mine. I don’t want to be seen as weak, it doesn’t hurt that bad. STOP THAT! If you are like me, stop if you have an injury and give it time. This honestly was harder to do than originally thought. I decided to take a week off, and let the bicep rest.
I didn’t want to go to doctors cause the pain went away after a week and no swelling or bruising occurred. I tore my rotator cuff in my left shoulder in High School so I knew what a tear feels like and how long the pain lasts. This is what I used for judgement of just assuming I got lucky and just strained the bicep. If you have never experienced a tear or strain before and don’t know the difference please see a doctor and get it checked out. After the week of rest the pain left.
Where do I go from here? Do I just go back and start where I left off?
No! This will be different for everyone, but I am in the camp of reset 2 weeks and start again.
I went to my book and saw what I was lifting 2 weeks prior and decided this would be a great spot to start. My reasoning for this is you got hurt for some reason and your body wasn’t ready and starting lower in weight could help rebuild the movements and strength gains you might have lost. I also mentally felt weaker after the week of rest since it through the schedule and routine off. My bicep still hurts but at this point I kept it simple and skipped the benchpress to keep weight off while returning. I started with my squat, overhead press, and deadlift routine to give the bicep some additional time with little movement as possible.
Overall the rest did the bicep some good and honestly thats the best policy if something is hurting. It is hard to just quit and focus on little things letting time do its thing when your in training mode. A week off beats 4-6 weeks off with a more serious injury, so take the time and pay attention to your body. If it hurts don’t just assume its fitness soreness or growing pains. Muscle is made in the kitchen and the rest phase, so let the body heal.
And I know my bicep’ll be the death of me, at least we’ll both be numb
And biceps always get the best of me, the worst is yet to come
But at least we’ll both be beautiful and stay forever young
This I know, yeah, this I know