It happens that I have been stuck with a muscle strain in my left forearm for far too long.
Last November I started the injury with my regular fitness routine. this consists of 4 rounds of kickboxing shadow boxing, which is a warmup besides technique, and 3 rounds with a heavy bag as an off chain workout. So, 3 3 minute rounds of pick up the 100lb bag to shoulder height explosively with one side, run with it, drop it, land on top of it and ground and pound it. 30 seconds later I stand it up and pick it the same but the other side for balance and do the same. The benchmark is 18 pickups over 9 actual working minutes interspersed with ground action.
In late November I did the slight beginnings of a strain having gripped the underneath of the bag with my left hand. Possibly the colder weather made me susceptible. I a week later got busy enough at work being physical that I put my training on hiatus. This used at times the affected muscle(s) and both forearms were sore throughout, but I had the sense I could work through it.
After Xmas work wasn’t physical and I got back to my routine, right in the snow. after a couple of days of working with the soreness, I completely strained my forearm, deep inside, close to my elbow.
Since then I have just been doing a shorter aerobics routine, the pushups that are part of it don’t cause an issue. some days the injury is making healing progress, but before long I retweak it and I am back to the beginning it seems. Just 2 1/2 weeks ago I found a reasonable arrangement to put medicine ball rebounds back into my routine. What this is is taking a 10lb rubber ball and rebounding it off a vertical wall (In an innoccuous place the neighbours don’t mind) and catching it. the idea is to work with the right hand to manage how much stress the left experiences. Give the injury enough to make it feel worked, which should be rehabilitative, but not over do it to the point that a stabbing pain lets me know I furthered the injury.
this had been going well until Saturday night when I used my left hand to prop myself up when I reached under my bed. I got back to rebounds today, which was fine, but I used my left again to support a moderate weight and again a sharp pain.
Is there a consensus that I am generally following the correct course of action?