OpenHealth Q&A

It sounds like you’re facing a frustrating situation with your ulnar nerve recovery and the impact it has on both your physical activity and emotional well-being. Your concerns are valid, especially given the importance of weightlifting to your identity. Recovery can often be unpredictable, particularly after nerve-related surgeries. Let's break this down.

Key Points

1. Current Symptoms: Ongoing pain, swelling in your elbow, twitching, and sensations in your ring and pinky fingers.
2. Recovery Experiences: Initial improvement post-surgery followed by a flare-up due to weightlifting seems to have stalled your progress.
3. Activity Management: You're actively engaging in nerve glide exercises and modifying workouts.

Explanation

The ulnar nerve can be sensitive, especially after surgery and with activities that put strain on the elbow. It's not uncommon for recovery to have ups and downs, especially when returning to weightlifting. Factors such as overexertion or a lack of gradual progression can exacerbate symptoms. The twitching and weakness in your fingers suggest that the nerve may still be irritated or compressed, and your elbow's ongoing swelling indicates inflammation.

Next Steps

1. Reassess Activity Intensity:

   • Scale back on activities that cause discomfort. Focus on lighter weights and less intense exercises. Instead of light tricep and forearm workouts, consider full-body or lower-impact exercises if possible.

2. Incorporate Rest Days:

   • Ensure you have ample rest days between workouts to allow for recovery, ideally two to three days focused solely on rest and low-impact activities such as walking or gentle stretching.

3. Continue Nerve Glide Exercises:

   • Maintain consistency with nerve glide exercises. Aim to perform them gently and regularly, several times a day, ensuring they don't cause increased pain.

4. Monitor Symptoms:

   • Keep a symptom diary to record when pain occurs, types of exercises done, and the severity of symptoms. This can help identify specific triggers and patterns.

5. Implement Ice and Compression:

   • Whenever you notice swelling, use ice packs on your elbow for 15-20 minutes followed by gentle compression to reduce inflammation and promote healing.

6. Focus on Mental Health:

   • Recovery can be emotionally challenging. Engage in activities that provide fulfillment outside of weightlifting, such as socializing or exploring new hobbies, to help maintain a positive outlook.

7. Seek Professional Guidance If Needed:

   • If symptoms persist, consider consulting a physiotherapist specialized in nerve injuries for personalized recovery strategies. They might offer insights into adjusting your rehabilitation approach or assess your lifting techniques.

Remember, the path to recovery can be slow but your overall health and well-being should be your priority. By taking these careful steps and listening to your body's signals, you can help facilitate a smoother recovery. Please let me know if you’d like more detailed information on any specific aspect!