Good News, Bad News

After my consultation yesterday with Dr. Bate, who specializes in physical medicine and rehabilitation, I got some good news and bad news.

The good—I can still continue my workouts, and the damage to my right arm is nowhere near permanent.

The bad—There's nothing that can be done right now except to wait it out and simply avoid the specific activities that trigger the pain, which is likely being caused by an "irritated nerve".

I had explained to him the scenarios wherein I would feel the numbness or pain in my right arm—whenever I would use the computer, lift heavy weights, or raise my arm even in simple everyday activities like brushing my teeth. Then, he had instructed me to do some movements and poses, asking me if I was feeling any pain and how intense it felt. It was then that I discovered that the pain had crept up to my neck. He said that it was expected. There was even this one instance when he repeatedly pounded the top of my head with both of his hands—really, it wasn't as bad as it sounds—and asked if I felt any pain in my neck. I said there was none.

What exactly caused my symptoms? The doc said it was more likely due to my position, either at the computer or while sleeping. He advised me to have the trainers at the gym watch my moves to further narrow down the specific movements that aggravate my arm.

I have to make adjustments. I'm going to need a higher chair at work to better accommodate a 90-degree angle with arm while holding a computer mouse. For the time being, I'm using the mouse with my non-dominant left hand. At home, my computer table is too high for my chair. I might even be better served using my laptop in bed.

I'm due for a follow-up in a month's time, and till then, I'm trying to be more careful with my movements. I went ahead with my workout this morning, but kept my weights to a (frustrating) minimum. Fortunately, by being vigilant through my workout, I avoided aggravating my arm. In the meantime, I have to keep reminding myself to only resume my regular workout once I make a full recovery.

Today's workout
Warm-up, stretches
Strength
3 x 10 push-ups
3 x 10 dips and squats
3 x 10 (each side) One-legged calf raises with 5 lb dumbbell
3 x 15 squats
5 x 10 bicep curls (each side) with 5 lb dumbbell
10 tricep kickbacks (each side) with 5 lb dumbbell - had to keep this to one set because I was starting to feel the pain
3 x 15 bench presses with 10 lb barbell
3 x 15 lat pulldowns at level 4
3 x 40 double leg raises
100 straight crunches
50 boat poses
100 alternating side bends