Exercises that don't overwork elbow replacment

2.1k rep

MemberAlbany, OR

So I had a fall over a year ago and broke my arm, including an elbow replacement. I was totally out of commission for twelve weeks with a device taking the place of my elbow until my ligaments built up scar tissue. Needless to say, my overall health got worse during this process, since I was on pain killers for twelve weeks and then physical therapy for an additional seven months.

Now I am back at the gym with a long way to go to get healthy. I have to figure out new ways to work out since repetitive motion in my one arm causes a lot of pain. Does anyone have ideas on exercises that don't require a lot of elbow movement?

33k rep

Trainer

Wow, you don’t hear of a lot of elbow replacements. Specifically which joint was replaced (I'm sure you know the elbow is made of 3 joints)? I'm not sure I can give you any advice past only doing what is within your pain free threshold. Did your doctor or physical therapist prescribe you any specific exercises or did they just clear you to tell you to build up the strength in it?

I would suggest only using very light free weights until you build up enough strength and movement to comfortably do your workout pain free. If you consistently use machines where the machine arms are NOT independent of one another, you will end up becoming very disproportioned in strength from arm to arm (your arm which hasn't had surgery will compensate for the arm which has the elbow replacement).

There are very few upper body exercises which don't use the elbow joint, and the ones that don't (flyes, pullovers and lateral raises) still put strain through the elbow as isometric contractions are keeping the elbow from bending. With that being said I would suggest doing some light Dumbbell Chest Presses, Shoulder Presses and One Arm Rows, and try to avoid the isolation exercises (unless you use an extremely light weight). It is the isolation exercises such as Bicep Curls and Tricep Kickbacks which place more stress on the elbow joint however your Physical Therapist might have you doing these with either no weight or very little, just to get movement back to it?

Let us know how it goes and I urge you that if it hurts, you shouldn't be doing as much with it. Pain is a very good indicator that something is wrong.

James

2.1k rep

MemberAlbany, OR

Thanks for your help James.

The head of my radius was severed and had to be replaced. I had shredded ligaments in my elbow and the elbow was dislocated. The ulna was also broken, but the surgery was to replace the head of the radius and install an external fixator to take the place of my elbow joint until the scar tissue built up in my ligaments so the elbow would be stable again. Needless to say, I was an interesting case!
The physical therapist I worked with, until July of this last year, had me working on some light weights to get some strength, but we were working mostly on flexibility. She was an occupational therapist to help me do everyday functions. Both my therapist and surgeon said that repetitive motion will continue to be a problem. I will definitely try the shoulder presses, chest presses and one arm rows. Thanks for your suggestions.

My left arm does compensate for my right arm (the dominant one that was broken). Unfortunately, I have had issues with over compensation and tendonitis as a result of doing too much with my non-dominant arm. I will try your advice...and watch about over doing it!

Patty

33k rep

Trainer

That sounds like a nasty accident. I’m guessing it was a big fall with your arm out straight to stop yourself from hitting the ground?

Don't be disheartened at all as you can still get some GREAT workouts in using your lower body, in fact your legs are naturally much stronger and the muscle mass is much greater compared to that of your upper body, which all means that your calorie burning capabilities are still extremely high PLUS just about all of your cardio machines are leg dominant so you can still get a FANTASTIC cardiovascular workout in (improving your heart health). The only thing I see as a potential problem is making sure you still give your lower body adequate rests or you can run the risk of those repetitive strain injuries in your lower half. You just need to make sure you are giving your legs 48 hours recovery from your resistance workouts, and as we talked about above, you can still get in what you can with your upper body exercises and ensuring you go through the correct full range of motion (or at least as much as that elbow joint allows) to keep up your flexibility and slowly build back your strength. For you and your elbow 'slow and steady WILL win the race'.

Keep at it and keep up the great work!

James

19 rep

Elliptical with hands remaining on rest bar?

14 rep

Stationary bike might help. Im just trying to think of things you can at least add to your workouts.

14 rep

swimming is never a bad idea, right?