04-29-21 02:22 PM - Post#910005    

Crashed my mountain bike yesterday, and looks like I've torn a ligament in my thumb, although not yet 100% certain until I see a surgeon in 2 weeks time. Anyway, my hand is in a cast, and may be for the next few months, so I'm after sone exercise suggestions
or modifications please. My first thoughts are zercher squats, all the one arm kettlebell stuff, but apart from that I'm at a bit of a loss. Any suggestions gratefully accepted.

Owen Brown, a Biomedical Scientist from Pontyclun, Wales.

Edited by Pontyclun on 04-29-21 03:59 PM. Reason for edit: No reason given.

Re: Exercise modifications
04-29-21 03:04 PM - Post#910007    

Very sorry to hear that. I hope it's not too painful.

Spend the summer hiking, running, and surfing? (Assuming they can give you a non-plaster cast in a few weeks).

I had a nasty thumb injury once, before I was into lifting. Diagnosed as a ligament but I am sure it was broken - I had trouble pressing the buttons on car doors for a couple of years (yes, it was that long ago). But as I recall it never interfered with grip with the fingers. It may not be many weeks before you can pull and push...

04-29-21 04:04 PM - Post#910009    

Thanks Old Miler. Yes I’m going to do a bit of running, and cycling on the trainer. Its a shame the cast is on, as swimming pools are opening again on the 3rd of May.

Owen Brown, a Biomedical Scientist from Pontyclun, Wales.

04-29-21 04:19 PM - Post#910011    

Parallels with the other thread on hanging, but when I broke my hand a few years ago, I used those 8 weeks to get insanely good at one-arm hanging on the other side.

1-arm hanging leg lifts
1-arm bench
Dragging the heavy sled

Honestly, it was two of the best months of training I’ve ever had.

04-29-21 06:38 PM - Post#910012    

Years ago, I broke a metacarpal in my right hand, which really sucked as a right-handed English teacher who had to travel to a different classroom for each of the eight periods I taught. I did learn to write passably on the whiteboard with my left hand, and I came up with an upper body workaround.

First, you need a hardwood or some other low friction floor. Get in a prone position on the floor. Raise your upper body so your forearms are supporting your shoulder girdle. From the chest down, you’ll still be flat on the floor. Use your forearms to pull yourself across the floor. When you get to the other side, use them to push yourself back. Avoid clothes with protrusions like buttons, snaps, or buckles. A t-shirt, sweat pants, and socks—no shoes—worked for me.

Once I got the hang of it, I used to push and pull myself across the gym at the school where I taught. Instead of changing out of dress clothes, I’d roll up my sleeves and lie down on an old blanket I’d brought from home.

04-29-21 06:55 PM - Post#910013    

I broke my hand a couple years ago and had to keep it in a splint. I managed to hook a band around the splint and do 1 arm presses. None of the pressure actually went on my hand, the splint handled it, so I didn't have any pain at all. Your mileage may vary with your thumb of course, but it might be worth a try. I basically just did higher rep pump stuff. Looking back, I'm not sure if it was even worth doing but at least it felt helpful at the time.

Other than that, I managed low bar back squats and good mornings, just sort of balancing the bar and steadying it with my wrist over the top. But I wouldn't max out or anything, stick with weight you're comfortable bailing out on.

04-29-21 10:19 PM - Post#910015    

I would suggest three things to try, depending on what you have access to:

Hill sprints

Sled drags

Machines

And of course sleep and walk a ton and get better.

04-30-21 07:28 AM - Post#910018    

I'm sorry to hear that. Best of luck in your rehabilitation.

Brian gives great advice above.

I would say lock in the diet.

Exercises:
One hand swings
Front Squats in the rack position instead of Goblet squats.
Sprints
Machines

04-30-21 10:45 AM - Post#910022    

So sorry to hear about your injury. I have been having issues with my hands, especially my dominant (left) hand, for a while now. I don't know what the problem is, but yesterday, in order to stress them less, I did a band workout using looped bands with the bands around my elbows and my hands only lightly going along for the ride. I was able to do a number of different pull downs (band around a pole, anchored high) and rows, and got better lat and mid-back contractions than I usually do when holding a weight or band in my hands. I am sure you could work chest by doing a cross-body movement with the band around your elbow) and delt focused laterals would be cinch, as well (feet on band with upper part of band wrapped around an elbow). I love bands and have fun figuring out how to orient myself relative to the band and the anchor in order to apply resistance for the bodyparts I am working.

Why are you squatting in the curl rack?

Exercise modifications
04-30-21 03:24 PM - Post#910025    

Apart from the amazing suggestions of hiking, running etc - what about some timed static contractions to keep the upper body muscles firing.

Elbows on table top pulling down the way for Lats.

Block/book etc squeeze (between forearms) for chest.

One arm lateral raise - stand near a door frame and make contact with it at about 45 degrees from body.

Floor (or if not at floor level yet, a wall) batwing - pull elbows back into surface.

All movements ramp up eg contract about 50% of max for 10 seconds, roughly 75% for 10 seconds and then 100% for 10 seconds.

Granted it can be hard to measure 50/75/100 percent, but you get the idea.

This can be done for longer - eg 20 second intervals....but I like 10 seconds. I never felt that I had diminished the strength levels that much by the time the all out portion came.

Using a shorter time frame means that it can also be done almost daily.

Richard

Edited by Ricky01 on 04-30-21 04:08 PM. Reason for edit: No reason given.

Re: Exercise modifications
04-30-21 06:21 PM - Post#910029    

I just typed 'Pontyclun' into Google Maps.

Back on the theme of getting outside, I see you live 25 minutes from the 'big dipper' in Merthyr Mawr, the UK's biggest sand dune, where Steve Ovett and lesser mortals would train until they lost their breakfast. (On the second and later training camps, they were smart enough not to eat breakfast). Who needs an upper body when you have that on your doorstep?

Exercise modifications
04-30-21 07:47 PM - Post#910030    

Some fantastic suggestions here, thanks all. Old Miler yes very lucky where I live for outdoor activities. I can't drive while in plaster, but Merthyr Mawr is a fantastic place, I was there two weeks ago with the family.(I could catch a train to Bridgend though, then 4 mile walk there). Luckily I can walk to some great places from my house, including the woods where I crashed my bike, although as I found out to my cost, most of the off piste trails built there are above my ability! An amazing place though for some some rucking, hill sprints, and walk/running. It's a 1200 foot climb to the top of the woods, but easy to do way more elevation by doing some loops around the forest roads.

Owen Brown, a Biomedical Scientist from Pontyclun, Wales.

Edited by Pontyclun on 04-30-21 08:00 PM. Reason for edit: No reason given.

05-01-21 03:52 AM - Post#910035    

After my upper body day I do a circuit of band stuff - dislocates, pull aparts and presses and whatever. Struck me while doing this yest when I grip I don't use my thumbs at all.

A sled as mentioned above must be the best pound for £ piece of equipment I've ever bought.

Exercise modifications
05-01-21 10:14 AM - Post#910038    

I'd start with walking to see how you respond. By that I mean if it causes swelling, pain and/or discomfort. If it doesn't, walk you ass off for a week or two, then address what additional things you can do then.

It's a fine line between doing what you can versus what you can't and not interfering with your recovery.

Mark it Zero.

05-01-21 06:35 PM - Post#910049    

Wise words Dan Martin. Feeling exhausted today, I’ll take it easy before embarking on anything drastic.

Owen Brown, a Biomedical Scientist from Pontyclun, Wales.