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Old 14-01-2008, 10:57 PM   1 links from elsewhere to this Post. Click to view. #1 (permalink)
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Broken Collar Bone Injury!
Hi there chaps, i know this should really go in the injury section of the forum but its abit more of a generalized question more than anything else!

On Saturday afternoon i took a bad tackle at rugby and broke my collar bone. I have been signed off work for 3 weeks but plan to go in next week and do some computer duties to keep ontop of my work load. Anyway, here for the moan...... I just started hitting the gym hard and was in the best shape of my life both physically and in looks. A begun dieting before Xmas and planned to get my body fat to 10-12% before i begun bulking again.

This has really ruined me and left me helpless. Question i would like to know is that what can i do to stop myself from getting like a couch potato. Should i continue my low carb diet etc. and what exercises should i do?!
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Old 14-01-2008, 11:38 PM   #2 (permalink)
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Re: Broken Collar Bone Injury!
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that makes me laugh:P
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Old 14-01-2008, 11:47 PM   #3 (permalink)
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Re: Broken Collar Bone Injury!
Keith mate, give it a couple of weeks until the muscles surrounding the shoulder have stabilized and the inflammation has started to subside.

After this you can start to maybe do some low intensity cardio. Once settled you maybe able to do some leg work, pretty much just machine work though.

Other than that I'd personally suggest for you to leave it, don't even attempt to do any upper body work and no high intensity cardio.

See what the docs say, it may heal quick, who knows. I'm guessing at least 6 weeks though, probably more like 12 weeks until you can start upper body work as the shoulder complex is involved in most upper body movements to some degree - whether thats the anterior, medial or posterior head.

Diet wise, keep protein around a gram per day, 1.2g if doing cardio. Carbs and fats low-moderate.

Hope you heal soon mate, any Q's or general catch up just e-mail me if I'm not on MSN.

Adam
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Old 15-01-2008, 12:20 AM   #4 (permalink)
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Re: Broken Collar Bone Injury!
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Originally Posted by ah24 View Post
Keith mate, give it a couple of weeks until the muscles surrounding the shoulder have stabilized and the inflammation has started to subside.

After this you can start to maybe do some low intensity cardio. Once settled you maybe able to do some leg work, pretty much just machine work though.

Other than that I'd personally suggest for you to leave it, don't even attempt to do any upper body work and no high intensity cardio.

See what the docs say, it may heal quick, who knows. I'm guessing at least 6 weeks though, probably more like 12 weeks until you can start upper body work as the shoulder complex is involved in most upper body movements to some degree - whether thats the anterior, medial or posterior head.

Diet wise, keep protein around a gram per day, 1.2g if doing cardio. Carbs and fats low-moderate.

Hope you heal soon mate, any Q's or general catch up just e-mail me if I'm not on MSN.

Adam

Obv a gram per lb....
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Old 15-01-2008, 11:13 AM   #5 (permalink)
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Re: Broken Collar Bone Injury!
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Obv a gram per lb....
Yeah, cheers for that mate forgot to put per lb
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