Broken collarbone, weeks 7-8

To relieve some of the tension mentioned in the previous post, my physiotherapist applied some dry needling treatment this week, which helped a lot. It releases some of the tension in the muscles. It's not particularly pleasant, but it does the trick.

Went to the hospital for a last check-up, and the doctor gave the all clear, although the bone will need to heal more over time.

All arm movements are allowed again (so past 90 degrees) and now I'm starting to slowly increase the workload and incorporate more movements in my training.
The things that still out are pull-ups, ring dips and heavy cleans & snatches.

The bone is still in a recovery fase, where the softer callus tissue will now be transformed into woven bone. So just because you can move around better, that doesn't mean it's back to normal again.

Training

My training schedule has been mostly on a bodybuilding type of template, with now a split into Push/Pull/Legs:

All exercises are done for 3-4 sets, with a rep-range of 10-12.
I see a few advantages in this style of training:

- strengthening the muscles more specifically.
- all muscles are trained multiple times a week.
- this routine will add on muscle mass (something I need)

This routine could possibly also be translated into Crossfit movements: (some movements cross-over)

This was the last post on the broken collarbone recovery, if you have any questions or comments, feel free to comment below!

Broken collarbone, weeks 4-6

Things are going well, after the first appointment with the physiotherapist, it was concluded that I'm recovering quite fast. Most likely this is because I was already very fit before, and this does help with the recovery.

The main issue is to now work on the muscles in the shoulder, which are all cramped and tight from holding the arm in 1 postion all the time. Especially the muscles in the trapezius and between the shoulderblades are the most painful.

I made a nice "torture device" for the latter problem, 2 tennisballs taped together, so I can massage some of the knots out. A more professional version is pictured to the right and can be purchased here.


Training includes still mostly legs, although I'm able to do more variations of exercises, like the back squat and even light front squats.
The only thing that's still not allowed is to lift over 90 degrees with my arm. In the 4th week I started doing light lateral raises as well.


Like mentioned in a previous post, the angle of the bone is now different, causing a pinched nerve/muscle every now and then, resulting in a pain radiation all the way down to the back of my hand. Hopefully this will go away gradually, but this will be monitored closely. Another doctor's appointment is scheduled for next week as well.

Some WOD examples:

AFAP 10 rounds:
5 DB Thrusters with 1 arm

Back Squatting

15 sit-ups
----------------------------------
AFAP:
200 singles, then 5 rounds:
10 DB Deadlifts with 1 arm
10 DB Front Squats with 1 arm
10 DB Push-Press with 1 arm
200 singles
----------------------------------
"Single Annie"
100 singles
50 sit-ups
80 singles
40 sit-ups
60 singles
30 sit-ups
40 singles
20 sit-ups
20 singles
10 situps

Progress post on weeks 7-8