Elbow Tweakage and Rehab?
On New Year's day I tweaked my elbow/shoulder pretty bad jumping off a cliff to flat landing in heavy, mucky snow. I landed in the back seat and ended up with my arm contorted behind me. After a quick self assessment I determined I had full mobility, things were just gonna hurt for a little while. Initially I was more concerned about my shoulder/rotator cuff, but soon realized that my elbow was the real issue. I took it sorta easy for a few days. (Read: I wrapped it and tried to minimize aggressive poling, and attempted not to fall too hard on it). On day 5, I decided a visit to the clinic was in order because it didn't seem to be healing and I figured for workmen's comp reasons it wouldn't hurt to get it checked out. The Dr at the clinic viewed the XRays and thought there was a hairline fracture in the head of the ulna (olecrannon process area?) So, off I went to the ortho. He looked at the xrays and poked and prodded at my elbow for awhile and determined it probably wasnt broken and that the small crack on the xray was probably an old injury. This injury appeared to be simple muscular damage which would heal in a week or two. Huh? That's funny I don't think I've ever injured my elbow before, but who knows....
So, it's what 6 weeks later. It feels pretty good now, but still hurts if I'm using my poles to propel myself. I've started lifting again hoping to get it back to normal by fire season. So, the question is this... Are there any exercises I should avoid? Anything I should concentrate on? Pushups/bench/shoulder press type of movements hurt the most. It seems like my tricep has lost a lot of strength in the past month, so I figure concentrating on that will probably help right?
