Damage hand - need workout with only 1 hand! Ideas?
Discussion
Hi,
I've recently (15 months ago) really got into training and have made some good gains in that time (for a 40+ person). In my free time I also play a lot of guitar - in the last 9 months I've being struggling with some tendonosis pain in my play hand which I have tried all sorts of different things to get rid off. After seeing a very good physio I need to stop loading the hand which means a) no more guitar b) no more weights for up to 3 to 6 months and then a slow but gentle return to usage.
So I'm really p**sed about this as it stops me doing the 2 things I love. However I know if I don't do some form of workout I will loose all my gains through muscle atrophy.
I would really like to devise some kind of workout to at least maintain where I am and not loose any over that period. I go 5 times a week and split my workout over those days. Obviously the leg day will be fine however I have no idea what I can do that doesn't involve gripping for the rest. Normally I do something like:
day 1- chest/triceps
day 2 - legs
day 3 - back/arms
day 4- cardio
day 5 - shoulders/core
Do you have any ideas what I could do ? I was thinking maybe getting some rubber bands or something. Pressups are ok, but gripping heavy dumbells isn't going to work.
Ideas?
I've recently (15 months ago) really got into training and have made some good gains in that time (for a 40+ person). In my free time I also play a lot of guitar - in the last 9 months I've being struggling with some tendonosis pain in my play hand which I have tried all sorts of different things to get rid off. After seeing a very good physio I need to stop loading the hand which means a) no more guitar b) no more weights for up to 3 to 6 months and then a slow but gentle return to usage.
So I'm really p**sed about this as it stops me doing the 2 things I love. However I know if I don't do some form of workout I will loose all my gains through muscle atrophy.
I would really like to devise some kind of workout to at least maintain where I am and not loose any over that period. I go 5 times a week and split my workout over those days. Obviously the leg day will be fine however I have no idea what I can do that doesn't involve gripping for the rest. Normally I do something like:
day 1- chest/triceps
day 2 - legs
day 3 - back/arms
day 4- cardio
day 5 - shoulders/core
Do you have any ideas what I could do ? I was thinking maybe getting some rubber bands or something. Pressups are ok, but gripping heavy dumbells isn't going to work.
Ideas?
A few ideas:
Chest - pec dek and machine press (just push with your heel pad?)
Back - There are machines were you can do a machine row with the load on your elbows, concentrate on contraction.
Legs - variety to choose from
Biceps - machine preacher curl with bar on wrist
Shoulders - machine lateral raise
Tricep - machine tricep extension and push with wrists
All of that is much better than nothing. Also, concentrate on running, and get super good at that for 6 months!
Chest - pec dek and machine press (just push with your heel pad?)
Back - There are machines were you can do a machine row with the load on your elbows, concentrate on contraction.
Legs - variety to choose from
Biceps - machine preacher curl with bar on wrist
Shoulders - machine lateral raise
Tricep - machine tricep extension and push with wrists
All of that is much better than nothing. Also, concentrate on running, and get super good at that for 6 months!
Does it hurt to open and close your hands? If not I would suggest doing so for a high number of reps. This will increase blood flow in and around your tendons, which should speed up recovery.
As for the gym, maybe using straps and pulling less weight will allow you to still do some training.
Look at ankle or thigh cable pulley attachments on ebay. You could put them around your wrists and do certain exercises. I do that when training my back and biceps, but don't want my hands or wrists to stop me going heavy.
As for the gym, maybe using straps and pulling less weight will allow you to still do some training.
Look at ankle or thigh cable pulley attachments on ebay. You could put them around your wrists and do certain exercises. I do that when training my back and biceps, but don't want my hands or wrists to stop me going heavy.
h but youll get good results though, plus it doesnt load up the handbosshog said:
no more weights for up to 3 to 6 months
You can do legs and abs. If you do them properly you will be working most of the other muscles in your body.You won't lose any muscle to atrophy if you keep doing some very light, high rep stuff for upper body. You can do isometric exercises for back, chest and arms.
Muscles only atrophies if you don't use it whatsoever...by doing either of the above or both in combination you'll prevent that from happening.
Weight hooks might be useful for you: http://amzn.to/1FiscAT
PS Remember this is Health Matters not The Lounge.
PS Remember this is Health Matters not The Lounge.
Hoofy said:
Weight hooks might be useful for you: http://amzn.to/1FiscAT
Well, well..never knew those existed.There you go OP - no excuse not to train now.
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