Can I Still Workout with a Torn Bicep Tendon? How Sports Fascia Gun Help It?
The biceps, the “star muscle” of the front of our upper arm. It's the muscle we use when we confidently show off our arm muscles or when we easily lift machines at the gym. But if the biceps tendon ruptures, can we continue to exercise? Also, what can a sports fascia gun do after an injury?
Exercises to Try
After a bicep tendon injury, it is not necessary to completely insulate yourself from exercise. With professional guidance, a phased program of appropriate exercises can boost your recovery.
Early recovery (1 - 2 weeks after injury)
At this stage, the bicep is still relatively fragile. Exercises should be performed in such a way that they do not cause additional injury, and simple activities that maintain joint mobility should be performed. For example, passive joint flexion and extension can prevent muscle adhesion and joint stiffness. The patient can gently move the elbow joint of the injured arm with the assistance of another person, allowing the arm to bend and straighten slowly. Be sure to move gently and slowly.
Middle recovery (3 - 6 weeks after injury)
Over time, the intensity and difficulty of exercises can be increased appropriately. Patients can try contracting the biceps without creating significant movement in the joint. For example, bend the injured arm at an angle and hold it still. Then tense the biceps muscle hard, hold it for a few seconds and then relax, repeating several times. This can enhance muscle strength and promote muscle recovery without increasing the burden on the tendons. In addition, you can also use simple instruments to assist in exercise, such as elastic bands. Use it for light stretching exercises to provide some resistance to the muscles.
Late recovery (after 6 weeks of injury)
By this stage, the body has recovered better and can perform more challenging exercises. To further improve muscle strength and joint flexibility, you can choose light weight dumbbells for bending exercises, starting with lighter weights. For each exercise, maintain a correct posture, move slowly and smoothly, and feel the firing of the biceps.
Common Causes of Torn Bicep Tendon
Overloading: when strength training, it is very dangerous to use weights that are far beyond the tolerance limits of your own muscles and tendons. When the biceps are in a state of extreme stretching and contraction, the tendon becomes very weak.
Irregular movements: Wrong exercise positions can cause uneven forces to be applied to the muscles and tendons. In the case of pull-ups, for example, if the body swings excessively during the upward pull, utilizing inertia rather than the force of the biceps to complete the movement, the biceps and its tendons will be subjected to abnormal strains, increasing the risk of rupture.
Direct impact: In sports or life scenarios, the upper arm is susceptible to direct external impact. For example, in traffic accidents or contact sports, the biceps area has a very high likelihood of being injured upon impact.
Tendon aging: As we age, the collagen in the tendon tissue is gradually lost, and the elasticity and toughness decrease. The biceps tendon in middle-aged and elderly people is like an aging rubber band, becoming fragile and prone to breakage. Even some daily activities can lead to tendon rupture.
How the Sport Fascia Gun Helps Recovery
- Promote Blood Circulation: High frequency vibration can stimulate the blood vessels in the biceps muscle and its surrounding tissues, causing them to dilate. This allows blood to flow more smoothly and improves the repair and healing efficiency of the tendon. After performing the rehabilitation exercises mentioned above, a gentle massage using the fascia gun on the biceps area will noticeably feel the muscles relax.
- Improve feeling: Not only does it bring physical benefits, but the use of a massage gun can also bring mental relaxation. The rhythm and depth of the massage stimulates the body's self-regulatory system, bringing about a feeling of comfort and relaxation. This can improve mood by making it pleasant. It is especially useful after a stressful day at work or after experiencing a high stress environment.
- Reduces Muscle Tension: During rehabilitation, the biceps may become tense due to prolonged inactivity or pain. The vibration of sports massage gun can penetrate deep inside the muscle fibers and stimulate the muscle's proprioceptors. This helps to relieve muscle soreness and stiffness, easing the burden on the tendon and creating favorable conditions for tendon recovery.
Always proceed with caution when performing biceps related exercises. Appropriately adding body massager to the recovery process can help us recover the function of our arm faster. Safety and health always come first, and only through scientific and reasonable rehabilitation can our body recover to its optimal state as soon as possible.
