VLog Week 10-12: Recovery Following Distal Bicep Tendon Rupture Surgery 

Mark thanks for creating this video series. I'm 59 years old and in week 8 of my recovery after my Distal Bicept failed due to years of wear and tear water-skiing versus an accident back in July. Dr. said basically the end of my tendon was like an old rope that starts fraying threads where threads never re-attach and eventually the rope snaps. He is fully confident with the repair he made will have me better than new for next season. My experience has been very similar to yours as I was fortunate to go to a surgeon at WebSter Othopicts who are the Othro's for the Golden State Warriors basketball team, and Oakland A's baseball team. He has done hundred of these repairs. When I first insured my arm and had my initial visit to Dr. he suspected I tore my Distal Bicep but wanted an RI for confirmation. I then started watching video's and most of the video's I watched from other Dr's and patients was to be prepared to be in a sling for 6-8 weeks post surgery and then very slow recovery for next 3 months before you can return to normal gym activities and 6 months before you get the all clear to resume any activity. This made me pretty depressed I would be isolated to one arm for most of the summer and not able to start training for next years water-ski season until next spring. I luckily came across your videos and hoped maybe I could also start recovery sooner rather than later. I was super happy when I saw the Dr. post-MRI that he said he typically only keeps his patients in a Sling for 2 weeks and then typically will have them start PT in week three. My PT could not believe he did not want me in a brace or compression sock in weeks 3-4 and called the Dr. to verify it really was o.k. for me to start using my arm. PT continues to stress while I'm doing great continue to be patient and take a methodically steady approach to recovery that I greatly appreciate. When I had my follow-up at week 6 the Dr. told me to start working with my PT to resume all normal activities including clearance to use all gym equipment with the only restriction to only use weights that I can easily lift for 15 reps 2 sets with no strain on the injured arm which was fine by me as my entire goal at this point is just to stay moving. PT has provided me with some good guidelines on what gym exercises to focus on and I couldn't be happier with the progress. While I'm only lifting a fraction of my normal weights I can tell I'm making progress each visit to the gym and fully confident I'll be back water-skiing next summer with full strength. Again, reminding myself to be patient and stay focused on slow but steady progress. Again, your videos gave me inspiration it might be possible to start recovery sooner rather than later knowing each patient is different which has turned out to be the case. I'm posting this not only to thank you but to also encourage others who experience this injury to find a Dr. and PT that aligns with their goals and has a good track record of performing this procedure.

I’m 10 weeks post op and have returned to work framing commercial buildings and throwing drywall every day. I have noticed some weakness still and a mild pain in the posterior of my elbow, but nothing severe. Seeing this video puts me at ease a bit. I’ve been very nervous about returning to work this quickly because what I do is very labor intensive on my dominant arm. It’s amazing how quickly the body can heal. I had full extension, supination and pronation back at around 5 weeks. Getting over the fear of re rupture has been the most difficult part.

wow this guy is no joke! I'm a PT in US and I'm around week 12 post the same surgery and thought I was doing well . This guy shows how quick you can get back to lifting decent weight . I am happy you posted this video it helps PTs like me know that theses repairs can hold well so soon after surgery.

Its really Good to see that youre doing well. Good luck for the rest of the journey, Im Looking forward to your next video.

You’ve done an awesome job Mark. Love your gym set up. Real bloke doing real stuff. Hope you get back out there with your inspiring videos

I know it was a while ago but thank you for this series of videos. I am 39 and now 10 weeks post surgery. Ruptured my DB playing rugby 2 years after I'd retired from playing due to not wanting any serious injuries 🙈 I watched all the videos the day after the injury knowing I'd need surgery, and it gave me hope. I was in a dark place and I thought I wouldn't be able to train anywhere near like what I did before, and the gym and exercise in general is my escape. 10 weeks on (which isn't that long really) I've just started to work bilaterally again and feeling good. Not lost much size and the strength is coming along. The hardest part is not going for it and to follow the rehab routine. Thanks again 🦾

You're a real good motivator! I'm an old guy from Germany turning 33 soon. You give me the energy to getting started again. Thank you

Cheers for your videos mate,Im 52 and I ruptured my right bicep tendon,had surgery 9 weeks ago,have been curling and hammer curling an empty dumbell bar for the last week and will add a couple of kg at the 10 week mark,you've shown me that it's not as bad as I originally thought,really appreciate your work,and your encouragement

I’d fall more under the overweight 40y/o construction worker category rather than a fitnessgeezer but my ortho is saying he’d be happy to have me picking up 10# at 3 months post op. Far from what you’re soing here. Just crossed week 9 and feel like I could so more but continue to follow instruction. Hope he’s not taking things too slow. I really need to get back to it.

Thanks for these great videos. 52 and fit, but was injured 6 weeks ago, and still not 100%. Seeing this I laugh at how minor my injuries were compared to yours. Will to fully recover is so important.

Mark, this was a great set of video's, I was looking to do something at home and went with your procedures. During my 6 week visit with my doctor I don't think he believed me when I told him I wasn't lifting just getting range of motion using your process was brilliant and it worked for me. I am a golfer and looks like I will be playing in a tournament at the 12 week mark. Again, thanks for posting this. Cheers

At 12 weeks post surgery, I'm about where you are with functionality & strength. A lot changes every week. I wouldn't have dared do a push up at 10 weeks, but now I'm back to light weight lifting & feeling normal in my daily activities. I'm 48 & this is my first injury.

Nice recovery. I ruptured my left Distal bicep 6 years ago, and I just did the same thing to my right arm two days ago, I have surgery in 3 days time. I will be focussing much more on rehab this time around.

Wow Great work I’ve just passed 3 months post distal bicep tear surgery & ive been recommended not to lift more than 2 kilos as of now allowing the strength to gradually grow & increasing the weight every 2 to 3 weeks. You’re lifting up to 40kg 10 - 12 week post surgery. You are doing really well, well done Hopefully your back to normal capacity.

Mark these vlogs are very helpful. I am week two of the same injury with repair. I agree with everything you experienced. I was wondering how would I heal and your vlogs have really worked to ease my mind. Patience and a positive attitude. Thanks

Wish you all the best in recovery, you’ve a great channel here 💪

Just watched your other videos in your channel. You're a total determined man also with wisdom! Mad motivation!

I've just torn my distal bicep tendon catching my motorcycle. I've added a few vlogs on my channel. It's good to see your videos

Glad to see your journey to full strength is coming along well! Love the vids, big fan here from the good ol USA 🇺🇸

Thanks for sharing while you were progressing! I am in my 12th week and I was still wondering if my rehab/physio program is similar to other ones; it seems we are in a jungle where everyone says opposite things. Unbelievable how much different they could be each other! Anyway, my current program is exactly the same as your; movementwise I can do everything like before. Loads are reduced (I am a weightlifter) but mainly I can do all topical body building exercises (bench press, deadlift, back squat); I will wait one month more to start with explosive exercises used in weightlifting. The only thing that it is still boring is the sensation in some point of the forearm (a sort of numbness is still present) and a bit pain in the elbow (front squat is a bit tough because of this pain; I had reduce the grip width to reduce the torsion of the arm)… Btw, thanks again and I hope all of you who are experiencing this bad journey will recovery as soon as possible

Echaba de menos tus videos,eres una motivacion para mi,muchas gracias por todo,ahh,adoro tu casa,es un paraiso para mi.👏🏻👏🏻👏🏻👏🏻👏🏻

Awesome vid. You inspired me to film and share my own recovery journey.

Absolutely brilliant pal. I aim to be like you at your age, I'm 33 now. Currently doing the Ross Enamait infinite intensity 50 day programme. Great videos

Good stuff. I got prolapsed back disc year ago. Evermore reason to strengthen the core.

Mark, my girlfriend sends her best wishes She loves all your vids Plus she s finally seeing progression in her planche You really do motivate her Someone has to I m a couch enthusiast myself

I hope you are fine now sir 🙏🏻

Inspirational brother. Keep going

Amazing you're able to do so much so soon. Very happy for you! I have to say it...Please take it slow. :) You Rock!

Thank you for posting these videos. I am a new subsciber to your channel. I am now in the 5 week stage post surgery distal bicep tendon rupture at 38 years old. I am able to extend and seen to have a majority of mobility back in the wrist, elbow and shoulder area. I am eager to get back to lifting weights and performing body weight excercises. I have been doing a lot of jogging and bodyweight squats and lunges etc. Your recovery videos are inspiring as well as your other vids

Hi Mark! Your videos are lifting my spirits - pun intended! I recently went under the knife and seeing you training with ease is truly inspiring. Speaking of arms, have you experienced any power outage or movement restrictions since your injury three years back?

i thank you for showing your videos, i just tore my bicep 7/7/20 with surgery on 7/10/20.you video has giving me a easy of mine. i coach at utm and this is set back. but with you videos , it has made me feel alot better , i like your advise, thanks coach lester utm stregth coach

Hai mark you are amazing ....really 💪💪💪👍👍👍👌👌👌💖💖😃😃😃

Thanks so much for doing these Mark, they are a real blessing. I’m 59, fit and strong. I tore my distal bicep tendon training Jiu Jitsu, which I’ve done for about 7 years. I’m about 6 weeks out at this point. My physio and Dr. never had me in a sling from the beginning in order to “maintain some shoulder mobility”. They have me doing no-weight movements 5 times a day, and say no resistance until 3 months. I’m pain free like yourself, and have all my mobility back. I’m a little concerned about atrophy waiting this long, but you are very encouraging. I do however have a bit of a space between my joint and lower bicep that has my vanity fired up. Haha. Do you have a similar issue?(not that it’s important, function is paramount) Also, is the injury still living in your head, or has the confidence come back? Thanks for showing we older guys can still kick some serious ass. What are we gonna do Golf? Haha. You’re much appreciated brother.

How did the injury occur?

Great video did you have the Endo button or did you get the sutured anchor technique I’m really confused on which ones better having my surgery on Tuesday

I'm in the process of recovering from the same injury and currently 10 weeks out from surgery. I am now to the point where my physical therapist is letting me start adding weights and resistance to my rehab. I'm up to 8 lb (3.6 Kg) in each arm which is very easy to do for me. Your video series has been very helpful to me in learning what to expect in the weeks and months ahead. How did you handle forcing yourself to take it easy on your recovery? I keep telling myself to go slow with lighter weights until I can get my next orthopedic doc appt in which i hopefullly get released to my own recovery. Thank you

Thank you very much for your videos,fantastic and helping/motivating me a lot especially as i am just 3 days post surgery through NHS. I am wrapped up pretty much same with the blue sling as you were. I am 40 and very fit and active. My problem is i was discharged without consulting my surgeon or any doctor so i did not get any knowledgeable info. Before discharged from the hospital (following morning) a physiotherapist visited me and took of my sling and told me to extend my arm do assisted biceps curls and this kind of crazy exercises every day which were extremely painful! She told have to do Full ROM every day. Seemingly she did not have much clue about the injury. Hope i did not hurt myself! Do you agree for the first 2 weeks have to protect repair and control swelling and limited moves only? Thanks a lot and keep up the videos please. Tom

Nice vid! About what week were you able to do push ups from the ground?

Give us a gym tour!

Hi. Thanks for the videos. I’ve just had my surgery on Wednesday. Did you have a previous injury on the same arm? I snapped mine after exercising and moving furniture but injured the same arm previously. I thought it had healed completely but there must have been a weakness still on the tendon. I hope my recovery is as successful as yours. All the best.

Hi Mark, Really enjoyed the video series. I've got a proximal tear of the long head from a poorly planned rugby drill last night, I'm 30 and I'm genuinely really down about it - I've spent so long rehabbing different injuries and was just getting back into training. Really hoping my body responds well and I can make progress at the speed you are. At what stage would you have been confident using your arm in a sports context again?

I've always been told it's bad to flare the elbows when doing overhead tricep movements but you seem like you know what you're doing. have you heard that before? I'm going to be getting this surgery next week for a torn bicep. Thanks for the videos it's helping me cope with all the nervousness.

Nice video again Mark, I find it really helpful and interesting. Your training facilities are pretty good too - similar to my own set-up. I have a car port that has thankfully never seen a car 'cos it's full of my training stuff! But seriously... did you film yourself in front of THAT fence on purpose this time? ;) Subscribed by the way.

Mark, I’m 49 and just has a distal bicep rupture a few days ago. Having surgery next week. Post operation did you continue to workout your uninjured arm while allowing the injured arm to heal? Appreciate the great content!

Hi Mark, I appreciate your videos on progress with bicep repair! Just watched 10 to 12 weeks. I'm at 20 weeks and able to everything at gym 🙏 just lighter weight. My questions? Do you have video showing normal tasks like taking heavy ac out of window or lifting something heavy like sofa. I'm skeptical I won't be able to do it. Thank you for your videos they inspired me💪💪 Mike

hi mark, thanks so much for this videos.my Distal Bicept failed due over straitening working on my garage and next week ill doing the operation to reattach in position.my doctor says that this recovery will take around 6 months and until the 3rd month ill not do any restrength the tendon. obviously im impress that you after 10 weeks are complete functional.dont you think my doctor maybe quite conservative?

Did your surgery require a cadaver? This video makes me feel super behind ahh

Mark. Did you have any scar tissue after your surgery? If so, did you deal with it in physical therapy? I have a tiny bit that looks like a lump. Thx! Anthony Pro

Having surgery on Friday, I see alot of different time lines on recovery, so what I can see at 3 months you where cleared to go back to lifting. At what time where you able to start lifting light weight. Thanks

What is your general strength routine?! Are you doing Reddit’s body weight recommended or gymnastic bodies?! Overcoming gravity?!

Hi Mark, glad to see you're doing well. I ruptured my distal tendon two days ago, currently awaiting MRI results to see if I need surgery. I was curious if your arm returned to its normal shape post surgery as that and function are my two biggest concerns with this injury. I am 29 and fitness is my life and I plan to stay involved in fitness post recovery the rest of my life. Thank you

Hey Mark. I’m 3 months post op. I’ve noticed a slight discoloration in my arm compared to my good arm. It seems darker like it’s getting less circulation. My therapist said it’s common after surgery to have discoloration due to broken capillaries from the surgery. This can last six months to a year. Did you ever experience this? Thank you! Anthony P

Hi Mark, You are way ahead where I'm at with PT for bicep surgery week 9. We are doing 2 lb curls. At what point did Doctor clear you to do everything in video? How did you mentally get over fear of adding weight could ruin surgery? Thank you and God bless 🙏 Mike

hey, great page. i tore my bicep and will be 8 weeks post surgery in 2 days. what sort of exercises can I do. can I start rowing and dead lifting at 8 weeks?

Can I play golf at week 10?

Hi bro thanks for the vid I'm 11 weeks post op and have not lifted anything with my left arm what so ever before my rupture I benched 250kg squatted 250kg and deadlifted 270 I'm really worried about lifting with my bad arm my physio and surgeon are useless telling me don't lift for another few months i really want to start again should I start with resistant bands ?

Do you uses Sarms to speedup the recovery process?