I'm hoping you guys can help me out.
On Friday, I got hurt playing hockey, when I took a shot directly to my forearm. I'm operating with the understanding that this is a deep contusion (based on what doctor doing cursory check 15 minutes afterwards said). This really sucks.
It's a lot better by now, but I'm still feeling some dull pain throughout the entire shoulder, upper arm, lower arm, wrist & outside of my hand. I'm also still experiencing discomfort if I have to: fully extend my arm out sideways, grip and hold anything with weight, or rotate my arm too much inwards.
I haven't been in the gym since Friday (I played hockey once since then, but could not do anything puck-related without pain). As you might imagine, this lack of activity is driving me crazy. I've just finished 5 solid weeks in my program, so taking a week off from the gym isn't the WORST thing, but I'm not happy about it, and I don't want to let one week of rest turn into more than that.
What I am looking for are ideas of how I can put together a workout with some exercises that will be taxing on the rest of my body without requiring my right arm to provide strength or stability. [I will have to work on maintaining range of motion and preventing atrophy with that arm separately.]
Normally, I'm a free weight/compound lift devotee, and that's pretty much out. Obviously, power cleans, deadlifts, benching - not possible. I had hoped to be able to squat, but I tested the hand positioning with a stick and realized that I would struggle once any weight was on a bar. I need ideas that involve those machines I normally ignore in the gym or maybe the cables. Everything seems like such a hurdle. It occurred to me that even using the leg press machine means loading those 45 plates up, and I cringe at having to do that with only my non-dominant side...
Please do not bother telling me to see a doctor. I am 85-95% sure that the original call (deep bruise, nerves irritated) is right, and I did see significant improvement after the first 48-72 hours. If it doesn't start to get better again within the next 3-4 days, I will get it checked out.
On Friday, I got hurt playing hockey, when I took a shot directly to my forearm. I'm operating with the understanding that this is a deep contusion (based on what doctor doing cursory check 15 minutes afterwards said). This really sucks.
It's a lot better by now, but I'm still feeling some dull pain throughout the entire shoulder, upper arm, lower arm, wrist & outside of my hand. I'm also still experiencing discomfort if I have to: fully extend my arm out sideways, grip and hold anything with weight, or rotate my arm too much inwards.
I haven't been in the gym since Friday (I played hockey once since then, but could not do anything puck-related without pain). As you might imagine, this lack of activity is driving me crazy. I've just finished 5 solid weeks in my program, so taking a week off from the gym isn't the WORST thing, but I'm not happy about it, and I don't want to let one week of rest turn into more than that.
What I am looking for are ideas of how I can put together a workout with some exercises that will be taxing on the rest of my body without requiring my right arm to provide strength or stability. [I will have to work on maintaining range of motion and preventing atrophy with that arm separately.]
Normally, I'm a free weight/compound lift devotee, and that's pretty much out. Obviously, power cleans, deadlifts, benching - not possible. I had hoped to be able to squat, but I tested the hand positioning with a stick and realized that I would struggle once any weight was on a bar. I need ideas that involve those machines I normally ignore in the gym or maybe the cables. Everything seems like such a hurdle. It occurred to me that even using the leg press machine means loading those 45 plates up, and I cringe at having to do that with only my non-dominant side...
Please do not bother telling me to see a doctor. I am 85-95% sure that the original call (deep bruise, nerves irritated) is right, and I did see significant improvement after the first 48-72 hours. If it doesn't start to get better again within the next 3-4 days, I will get it checked out.
