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Torn Bicep Recovery – Every athlete and coach knows that injuries are an inevitable part of the fitness journey. While we train hard and focus on peak performance, there’s always a moment that reminds us how fragile the human body can be. For me, that moment came about seven weeks ago. Ironically, it wasn’t during an intense workout or while lifting heavy weights. Instead, I was outside in the parking lot, picking up a toolbox, when I felt something that just wasn’t right.
As I bent down to lift the toolbox, I immediately noticed a sensation that was different from anything I had experienced before. You could describe it as a tear, a pull, or even a retraction—something that didn’t feel normal at all. Strangely enough, I didn’t feel any pain in that moment, but I knew something was off. My bicep had undergone a change, and I could instinctively tell that I was dealing with a significant issue.
The Moment of Injury: A Sudden Shift
The irony of tearing my bicep while lifting a toolbox, rather than during a CrossFit session or a personal best attempt on a deadlift, was not lost on me. I’ve spent years training, coaching, and educating others on fitness and injury prevention, and yet here I was, facing an injury in the least expected way. As a coach, I’ve always emphasized the importance of proper form and technique, but this moment proved that sometimes, no matter how careful or prepared we are, injuries can happen when we least expect them.
The sensation I felt when lifting that toolbox wasn’t accompanied by immediate pain, which I found puzzling. It was more of an odd feeling—like something had shifted in my arm, and my body was telling me that something was wrong. In the seconds after it happened, I thought to myself, “This isn’t good, but I’m not in pain, so maybe it’s not as bad as it feels.” However, I quickly realized that ignoring the situation wasn’t an option. Something significant had happened, and it wasn’t going to fix itself.
Seeking Help: Initial Diagnosis
After that strange sensation, my first step was to consult with a friend of mine, who happens to be a chiropractor. He conducted a couple of tests, including a hook test and a supination test, which are designed to assess the functionality and stability of the bicep tendon. These tests can reveal whether the tendon is still attached or if a rupture has occurred. In my case, both tests indicated something serious.
Based on the results of these tests, my friend initially diagnosed me with a full rupture of the distal bicep tendon. This type of injury occurs when the tendon that connects the bicep to the elbow tears away, often resulting in a noticeable change in the shape of the arm and a decrease in strength and function. Even though I didn’t feel any significant pain at the time, the diagnosis made it clear that this wasn’t a minor issue.
At this point, I had a choice to make: I could seek immediate medical attention, or I could wait and see how things developed. I chose the latter, partly because there was no pain, and partly because I wanted to see if the swelling would go down and if I could continue working out. Looking back, it’s easy to see that this wasn’t the best decision, but as athletes, we sometimes push through injuries, thinking we can manage them on our own.
Two Weeks Later: Escalating the Situation
For two weeks after the initial injury, I continued to experience swelling in my arm, though still not much pain. I was able to work out, albeit with some limitations, and I convinced myself that maybe things weren’t as bad as they seemed. However, the swelling wasn’t going away, and I started to realize that I couldn’t ignore the situation any longer. At this point, I decided to seek more formal medical attention.
I’m a veteran, so I went to the Veterans Administration hospital for care. When I arrived at the emergency room, they conducted an ultrasound on my arm, which revealed quite a bit of fluid buildup. This was an indication that my body was trying to heal itself, but it also suggested that there was significant damage that needed to be addressed.
The medical team didn’t waste any time. Within two hours of arriving at the hospital, I found myself in an MRI machine, getting a detailed look at the extent of the injury. The MRI confirmed what the chiropractor had suspected: I had torn my distal bicep tendon, and surgery would be required to repair the damage.
Surgery: A Necessary Step Toward Recovery
The following Monday, I met with the orthopedic department, and they scheduled me for surgery just three days later. The speed at which things were moving was both reassuring and overwhelming. On one hand, I was grateful that the process was moving quickly, but on the other hand, the reality of undergoing surgery was starting to sink in.
Surgery isn’t something most of us look forward to, but I knew it was the best option for me to regain full function of my arm. The procedure itself was outpatient, meaning I would be able to go home the same day, but I would be completely unconscious during the surgery. The surgeon explained the process to me in detail, and I felt confident in his abilities. He reassured me that, given my age (I’m under 50), I should have a smooth recovery with minimal complications.
On the day of the surgery, I was placed under anesthesia, and the procedure began. The surgeon reattached the torn tendon to the bone, using anchors to ensure that it would heal properly. After the surgery, I was placed in what’s called a half-cast, which was wrapped with an ace bandage and padded with a ball to provide support and protection. My arm was positioned at a 60-degree angle, and I was instructed to wear the cast for two weeks before returning for a follow-up.
Recovery: A Slow and Steady Process
When I returned to the doctor two weeks after the surgery, they removed the half-cast and replaced it with a brace that allowed for gradual changes in extension and flexion. The brace was set to 90 degrees of flexion, and they would adjust it by 10 degrees each week to allow for better mobility as my arm healed.
So far, the recovery process has been relatively smooth. I haven’t started physical therapy yet, but it’s scheduled for the next 12 weeks. Just continuing to move and avoid overusing my arm has been helpful in maintaining some level of function, and I’m optimistic about my progress.
Honestly, I feel like I could probably remove the brace and function relatively well if I were extremely cautious, but I know better than to rush the process. Healing from an injury like this takes time, and I’m committed to doing everything I can to ensure a full recovery.
Lessons Learned: Adjusting My Approach to Fitness and Coaching
This injury has forced me to take a step back and reevaluate my approach to fitness, both as an athlete and as a coach. In the past, I’ve always emphasized the importance of pushing yourself to the limit, but now I realize that there’s a fine line between pushing too hard and training smart. As I recover from this injury, I’ve had to come to terms with the fact that my body isn’t as young as it used to be, and I need to adjust my training accordingly.
Going forward, I plan to dial back the intensity slightly—not to avoid challenging myself, but to promote longevity in my fitness journey. My goal is no longer to hit personal bests or outwork everyone in the gym. Instead, I want to be able to work out well into my 90s, enjoying a lifetime of movement, strength, and vitality.
As a coach, this experience has also changed the way I approach training with my clients. I now place even more emphasis on proper form, mobility, and injury prevention. I’ve seen firsthand how easy it is to get injured, even when you think you’re doing everything right, and I want to help others avoid the same fate.
In particular, I’ve started focusing more on movements that place stress on the biceps in a flexed state, as these can be particularly risky if not performed with proper form. I’m also encouraging my clients, especially those around my age, to think more about long-term fitness rather than short-term gains. It’s not about winning today’s workout—it’s about being able to train for life.
Mental and Emotional Challenges: Embracing the Sidelines
Mentally and emotionally, this injury hasn’t been too difficult for me to handle, but it hasn’t been without its challenges. As someone who loves working out and staying active, it’s tough to sit on the sidelines and watch everyone else continue their fitness journey while I’m forced to rest and recover. There’s a certain frustration that comes with being unable to do the things you love, and it can be easy to feel left behind.
However, I’ve also come to see this injury as a blessing in disguise. It’s given me the opportunity to take a step back, reflect on my approach to fitness, and reassess my goals for the future. Sometimes, injuries are nature’s way of telling us to slow down and think about the bigger picture. For me, this injury has been a reminder that longevity is more important than intensity, and that taking care of my body now will pay off in the long run.
Looking Forward: Training Smarter, Not Harder
As I continue to recover, I’m looking forward to getting back into the gym and resuming my training. However, my approach will be different this time. I’m no longer focused on pushing myself to the limit every day. Instead, I’m prioritizing mobility, flexibility, and strength training that promotes long-term health.
For those who might find themselves in a similar situation, my best advice is simple: trust the process. The road to recovery can be frustrating, but it’s important to let your body heal at its own pace. Don’t rush the process, and don’t try to do too much too soon. Embrace the rest and recovery period, and use it as an opportunity to learn more about your body and how to take care of it.
Injuries are a part of life, especially for athletes, but they don’t have to be setbacks. With the right mindset and approach, an injury can become an opportunity for growth and learning. And in the end, it’s not about how quickly you recover—it’s about how smart you are in the process.
Final Thoughts: A New Perspective on Fitness
My experience with a torn bicep has been both challenging and enlightening. It’s forced me to rethink my approach to fitness, coaching, and life in general. I’ve learned that it’s not about how hard you push yourself, but how well you take care of yourself along the way.
If you’re dealing with an injury or setback, remember that this is just a moment in your journey. It’s not forever. Trust the process, stay positive, and use the time to reflect on your goals and priorities. In the end, you’ll come back stronger, smarter, and more resilient than ever.
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