This is a multi post.
I'm in Santiago Spain. Arrived today. I joined my brother and cousins and friends on their El Camino de Santiago pilgrimage through the Portuguese coastal way.
A week before i traveled from Cebu i had bicep surgery. I thought i can do it with no problem.
Of course i didn't realize the post op recovery and protection was not what i thought.
Rehab Timeline for Biceps Reconstruction
Phase 1: Protection & Healing (0–6 weeks)
Immobilization: Arm often in a sling or hinged brace, elbow flexed (90°).
Goals: Protect repair, control swelling, prevent stiffness.
Allowed:
Gentle passive motion (your therapist moves your arm, not you) after ~1–2 weeks.
Wrist and hand movement to maintain circulation.
Avoid: Active elbow flexion or supination (turning palm up) — that pulls directly on the repair.
Phase 2: Early Motion (6–12 weeks)
Healing status: Tendon begins biologically attaching to bone with fibrous tissue and early mineralization.
Allowed:
Gradual active-assisted → active range of motion (you start moving your own arm).
Light daily activities.
Restrictions: Still no resisted lifting, curls, or heavy gripping.
Phase 3: Strengthening (12–16 weeks / 3–4 months)
Healing status: Attachment strong enough for gentle loading.
Allowed:
Begin light strengthening (1–5 lb weights, bands).
Focus on endurance and controlled motion.
Avoid: Heavy resistance, explosive movements.
Phase 4: Advanced Strengthening (4–6 months)
Healing status: Remodeling phase; tendon-bone interface is stronger and more mature.
Allowed:
Progress to moderate resistance exercises (progressive curls, pull movements).
Controlled gym work under guidance.
Goals: Restore normal strength and function.
Phase 5: Return to Full Activity (6–12 months)
Healing status: Near-complete biological integration; tendon continues remodeling.
Allowed:
Return to sports, heavy lifting, and work-related demands (often cleared closer to 9–12 months).
Precaution: Even though many people feel “normal” at 6 months, the tendon-bone connection is strongest and most reliable after 9–12 months.
Bottom line:
Tendon attaches enough for gentle rehab by ~3 months
Moderate strength returns by 4–6 months
Full biological healing takes up to a year
What the!! Actually space balls.
But i made it to the end!!
Yay me.
I'll do a proper post later.
Thanks for your time
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