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
If you enjoy my posts, and would like to support me with more than an upvote, thank you very much, see my links below.
Browse merch here,
Geomining to a better future referral link if you decide to support me
My post favourite, by me.
