Recovering from Clavicle Fracture: Tips for Balanced Push-Ups - Orthopedics

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Recovering from a clavicle fracture can be a challenging process, especially when it comes to regaining strength and balance in exercises like push-ups. Your experience of having difficulty pushing up evenly with both hands is not uncommon, and it can be attributed to several factors related to the injury and the recovery process.

Firstly, after a clavicle fracture, it is essential to understand that the shoulder girdle and the muscles surrounding it may have experienced significant weakness and atrophy due to immobilization and disuse during the healing period. This disuse can lead to muscle imbalances, where one side (in your case, the right side) compensates for the weakness of the other (the left side). This compensation can result in an uneven distribution of force during exercises like push-ups, causing your body to lean towards the stronger side.

Here are some tips to help you improve your push-up form and regain balance:
1. Gradual Strengthening: Start with modified push-ups or incline push-ups. These variations reduce the load on your shoulders and allow you to focus on form and balance. You can perform push-ups against a wall or on an elevated surface like a bench. As you gain strength, gradually lower the incline until you can perform standard push-ups.

2. Focus on Core Stability: A strong core is crucial for maintaining balance during push-ups. Incorporate core-strengthening exercises such as planks, bird-dogs, and dead bugs into your routine. A stable core will help you maintain proper alignment and distribute weight more evenly between both arms.

3. Strengthen the Affected Side: Engage in specific exercises to strengthen the muscles around the left shoulder and arm. Resistance band exercises, such as external rotations and rows, can help build strength in the rotator cuff and surrounding muscles. Additionally, practicing shoulder flexion and extension with light weights can aid in regaining strength.

4. Practice Push-Up Form: When performing push-ups, consciously focus on keeping your body aligned. Ensure that your hands are placed shoulder-width apart and that your elbows are tucked in at about a 45-degree angle to your body. This position can help distribute the load more evenly between both arms.

5. Use Visual Cues: Sometimes, using a mirror or filming yourself can provide valuable feedback on your form. This visual cue can help you identify any imbalances and make necessary adjustments.

6. Incorporate Mobility Work: Ensure that you are maintaining good mobility in your shoulders and thoracic spine. Stretching and mobility exercises can help improve your range of motion and facilitate better movement patterns.

7. Consult a Physical Therapist: If you continue to struggle with balance and strength, consider working with a physical therapist. They can provide personalized exercises and guidance tailored to your specific needs and recovery stage.

8. Be Patient: Recovery from a clavicle fracture takes time, and it is essential to be patient with yourself. Gradually increasing the intensity of your workouts while listening to your body will lead to better long-term results.

In summary, your difficulty in performing balanced push-ups after a clavicle fracture is likely due to muscle imbalances and weakness from disuse. By focusing on gradual strengthening, core stability, and proper form, you can work towards regaining balance and strength in your push-ups. If you have any concerns or experience pain during your exercises, it is advisable to consult with a healthcare professional for further evaluation and guidance.