If you didn't know, I got hurt recently from doing non-strongman stuff. I do partake in different activities to help me achieve my goal. Recently I restarted again Outrigger Canoe (OC) Paddling. I have been doing OC Paddling back in 2007 as a hobby and also as form of cardiovascular exercise. Solid 45 to 60 minutes of straight up paddling in open water is more exciting than walking on the treadmill that is of course my own opinion.
This is an Outrigger Canoe with a crew of 6 (OC6) look like
What Happened?
After a solid 45 mins of paddling, steer (captain) of the boat called for a "Huli" drill, we were about 60 to 80 meters off the coast. Which means capsize drill time!!! Doing a capsize drill is an essential part OC paddling as it prepares you what to do if your OC capsizes during a race or training especially in open water. I've done capsize drills before, while they are unpleasant in choppy waters it can be good fun, that is if you don't get hurt doing it.
After the OC flipped over, everyone was instructed to get to their positions and roles. I was in seat three, so had to climb on top of the arma and then lie belly down on top of the OC, somehow get a grip of the underside of the boat and lean back to pull the OC back to it's floating position. After managing to do all that... I was instructed by the steer to pull myself up into the OC and start bailing the water out.
This was when I knew I f@*ked up
Got a strong grip of the boat, moved my body downwards a little bit in the water hoping to get some momentum with kicking the water and then "muscle up" myself up back into the OC. In that split second while muscling up myself into the OC, I heard "POP POP" sounds at my elbow and I fell back into the water. I had an anxiety attack while still trying to keep afloat. I signaled and told the steer "I think I might have popped something and I can't straighten my arms!".
This my friends... This was when I knew I f@*ked up! The rest of the crew got into the boat started bailing and paddling back to shore. I was instructed to hang onto the side of the boat as they do not want to risk more injury. While I was holding onto the sides of the OC I was overwhelmed with a sense of guilt, fear and anxiety. In my head there was a possibility of me drowning if I lost grip of the OC. I couldn't feel my arms or fingers. I feared I have sheared off my triceps off the bones with the tendons too. I feared that I will never be competitive again in any sport I was overwhelmed with guilt because I was not putting in my worth in weight of work while the rest of the crew paddles back to shore. Basically in summary I felt USELESS.
Upon reaching the shore, one of the crew member ran to the nearby bar to get a bag of ice. All I could do is just stand by the sides, icing myself while the rest of the crew brought in the OC. I felt dejected, annoyed with myself for getting hurt and just angry because I take really good care of myself to ensure that I don't get hurt. And now I get hurt when I'm doing an activity that I really enjoy.
What Happened at the doctor.
So after the whole fiasco by the beach... Went to get some lunch, then headed to the Urgent Care Center (UCC) Medical Center, which was a medical facility for non emergency cases. If i did checked myself to the Accident and Emergency at the hospital it would take forever to see a medical professional for a triage and assessment. However at the UCC, the staff and care personnel there were efficient and I was seen by a doctor in less than 10 minutes, given a painkiller injection for the pain, held for observation to see if there were any adverse effects to an opiate based painkiller, sent for an x-ray, received my diagnosis, given my medication, given a referral to a sport surgeon and discharged.
All these was done in less than 3 hours! WOW!!! If I were to go to a A & E at a hospital, I would only be seen by a triage nurse after 4 hours! Amazing! To the team at Admiralty Urgent Care Center, you guys are amazing and efficient! And oh yes... Trauma Doctor's diagnosis was it was a tear but I needed a more detailed scan to be certain.
Appointment at the Sports Surgeon
As an athlete I only choose to see a Sport Surgeon, its only common sense. If you see an ordinary surgeon all you would hear is "Stop doing this. Don't do this. Beware of this". Of course its all done in the patient's best interest. But my experience with Sports Surgeons is the total opposite and they would share with me honestly, what I can and cannot do. And what I cannot do, they would suggest a way to make sure it doesn't stay "cannot' forever. So doctor did a physical examination, went through my x-rays and an ultra-sound scan with a good news bad news kind of situation.
Good News - I didn't rip off my triceps off the bone and I don't need any surgery. I'm still able to train but lower body exercises and ensure that if there is pain don't do any movement. Common sense really applies here.
Bad News - I did suffer a tear of the triceps muscles, but this is able to heal itself with rehabilitation and light exercises. The tears were not too much but there is some swelling and inflammation.
So what happens next
What happens next is this... I plan out a training program with the focus of 4 to 5 days lower body training which also includes a 15 to 20 minute daily rehab exercises for my triceps. Basically it would look something like this.
Day | Exercises | Rep Ranges |
Sunday | Box Squats with SSB Hamstring Drills Rehab | 5 x 5 with Mod weights |
Monday | Reverse Hypers Shoulders Rehab | 10 x 10 with normal weights (my normal) |
Tuesday | Hamstrings Calves Rehab | Volume work |
Wednesday | Shoulders Rehab | Light and Easy Volume |
Thursday | Leg Presses Leg Extensions Rehab | Moderate weights with stupid volume 20 reps x 10 sets superset |
Friday | Rehab | Light and Easy Volume |
Saturday | Rehab | Light and easy Volume |
I'm known to push myself hard to ensure that I recover the fullest. I don't really like taking opiates or painkillers because it slows down the healing process. I just need to ensure that I am disciplined in my training and rehab work to ensure that I am back to competition ready. Because I do see an Asia Pacific Deadlift Championships 2022 in August this year. Also I want to be back to throwing shape as there will be a Highland Games in Kuala Lumpur in 2022.
I'll let you know how training and rehab goes. Of course I've already made arrangements to meet with my physiotherapist to ensure my rehab program is taken care of too. In the meantime you guys train hard, stay injury free and keep on doing things that you enjoy. Remember an injury is just a minor setback and it doesn't mean the end!
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