Wrist injurey

[Quin-serison]

I have a injurey that I think was caursed by too heavey weights on dumbell curls. The weight was fine for my arms but i didn't think that my wrists may be too weak to handle it. It started with a dull ache that didn't bother me much but I would stop when that happened. It got progessively worse. I think it was chipups that finished it off, the pain spread to my elbow. So I pretty much stopped training to let it heal.

That was months ago. I've used the wrist as normal, but avoided listing anything heavy and kept it wrapped most of the time but it just doesn't seem to be healing.

The only exercises that I have been doing are pushups as they seem to be the only upper body exercises I can do without aggrevating it.

I have no idea what I have done to it, any advice would be much appreciated as this is really frustrating.

[doofusdave]

I'd also be curious to hear anyone's responses as far as recouping a wrist injury. Although not quite the same as the OP, my right wrist has been bothering me for months now. I definitely know it's there when doing any pressing movements. Took a week off several weeks ago and that didn't make much of a difference.

Anyone have any similar experiences or information to share? Thanks in advance!

[nikhilsharan]

I'd also be curious to hear anyone's responses as far as recouping a wrist injury. Although not quite the same as the OP, my right wrist has been bothering me for months now. I definitely know it's there when doing any pressing movements. Took a week off several weeks ago and that didn't make much of a difference.

Anyone have any similar experiences or information to share? Thanks in advance!

Hey Guys, I think I've suffered enough due to the wrist damage. I had it while lifting heavy weights on barbell biceps curls. I followed the following things to treat it.

1. I avoided gym for a 2 weeks. I know its difficult but its the only solution.
2. You can try icing twice daily.
3. Use GLOVES with straps*. ( This is a must for all exercises )
4. Use the curved barbell instead of the straight one.*
5. Workout your forearms every alternate day*. ( 1 exercise = 3 sets )

I did the things above and my wrist has become very strong and i never experience pain.

[Quin-serison]

Thanks for your advice. I have avoided doing weights for over a month. I have been doing pushups because they seem to not aggrevate the injurey, but im now cutting that out aswell. If that doesn't work I'm going to try avoiding doing anything with it at all, but it in a sling or somthing. As soon as its recovered, I'm going to work on very very slowley improving the strength in my wrists. I'll post any pregress incase anyones interested in the future.

Cheers

[inkedouttrucca]

I Hurt My Wrist Pinky Side By Lifting The Weight From The Floor Then Overhead.... The Transistion From Bringing It Up To My Waste Then Reverse Curling My Wrists To Get Ready For The Press ,strained Something. Wasnt Even That Heavy. Just A Flook. After That I Couldnt Even Pick Up A 5 Pound Weight. Couldnt Pour A Milk From The Gallon. It Was ****ed.. I Didnt Work Out For A Year After That!@@@@ 2 Months After The Injury It Still Hurt So I Gave Up On The Gym.... Im Back Now For The Last Year But When I Do Curls Once Inna While I Still Feel The Lil Pain Begging To Exposing Itself Again. I Always Wrap My Wrist. IF I DO BARBELL CURLS I GO VERY LIGHT, THE ANGLE MAKES IT VULNERABLE. EZ BAR IS BETTER Its One Of Those Injuries That Just May Always Bother Me The Rest Of My Life.

[Beachmaster]

Wrist injuries can vary in severity from a minor strain to ligament tears or arthritic change. These injuries can be very persistent and over time and with advancing age can result in extremely painful athritis.

I continue to workout with heavy weights in spite of severe wrist injuries as follows (please note that I am not a doctor or medical professional and am not making any recommendations to other posters and am only presenting my workout routine):

1) I keep my wrists straight in pressing/pushing motions. For example, I do not perform flat hand pushups BUT use pushup bars that maintain my wrists very straight. Incline presses also place less stress on my wrists due to the angle of the pressing motion.

2) Pulling motions such as lat pulldowns and rowing are generally do not increase pain my wrists. The key point is not performing these exercises using hands/wrists to pull the weights BUT focusing on using one's shoulder, back and arms in moving the weights in their concentric and eccentric contractions.

3) Powerblock Dumbbells, specifically the original and elite sets, have enabled me to continue to train heavy due to the supportive padded bars on each side that support my wrists when performing heavy curling motions and other dumbbell exercises. Unfortunately the newer versions of this dumbbell, the sports model, do not have these padded bars.

4) I have found that of all the wrist wraps I have tried, the Harbinger Wrist Wraps (the ones with a thumb loop) protects my wrists best while working out and assists in maintaining the wrists at a straight angle.

Based on my experience with significant degenerative change in both wrists due to many years of heavy lifting & martial arts I would suggest that if any of you guys continues to have significant pain and limitations that you have an orthopedic hand/wrist specialist evaluate the underlying cause (ie, strain, ligament tears, etc) through an examination, X-Rays and possibly an MRI prior to continuing your weight training regimens. Wrist curls and related exercises WILL NOT cure many of these injuries and can make them worse so don't be your own doctor because it can result in BIG trouble with time.

[doofusdave]

Thanks for all the replies, you guys! Lots of good information.

So it turns out that my problem is overuse from having a desk job. Got one of those gel-filled wrist supports and the pain fades away. I've also been more aware about taking breaks and putting my wrist in a neutral position throughout the day.

And for lifting, I agree 100% about keeping your wrists straight when doing pressing movements. That makes SO much of a difference. I used to hyperextend my wrists when doing benches. Not anymore.

[Quin-serison]

Great information, thanks for putting the time in to reply guys. I had spoken to the dc, but she pretty much said I was doing everything I should be. Allthough i'll be going back if it doesn't inprove. I'm actually wonderig if computer use has anything to do with my wrist, at the time i injuried it, I was working stupid hours at a computer, because of uni or maybe just stopping it healing. I'm doing most of my computer work left handed at the mo and limiting my use of it. One strange thing, is the wrist wrap I use, (with thumb loop) seems to aggrevate the pain...

Thanks again.