Wrist pains

[buffgrk]

Hey guys, lately i have been getting some pains with my wrists.. I think its a combination of my job / butchery and training, i was just wondering what i could do to lessen the problem?, im wearing wrist straps at work they seem to work alright.. is their anything else that could help me?.. it tends to be annoying from time to time.. Im also thinking its because i have genetically small wrists so that could lead to the problem too, when i touch my forearm palm side ( under ), its also sensitive and can be painful when i press under their from time to time..

Any feedback would be great, Will rep.

Cheers, - Jim

[buffgrk]

bump!

[bjjbadboy]

keep your wrist straight when you are lifting...exspecially benching heavy weight..you want your wrist it be inline with your forarms not bent like doing a push up on your hands...you probably have tendinitis, i got the same thing from thinking i was a meat head benching 320 for reps like it was my job.. i credit my shoulder, elbow, wrist tenditis all to benching heavy weight..not worth it i rep 225 8x at most now and do crazy poly push ups and my chest isnt as big but is way more shredded and no pain
g'luck

[.MANoWAR.]

I also have genetically tiny wrists. I picked up a really bad sprain about 2 months ago and its still not 100% healed but its close. What I found helps a lot is wrapping my wrist in boxing wrap and wearing a wrist support glove over it. The two make sure it really stays firm. Wrap the boxing wrap snug but not too tight otherwise it will cut off circulation. I tighten the wrist support glove really hard when I'm about to do a strenuous workout that hits my wrist directly and then loosen it right after to allow normal blood flow again.

[IRISH23]

well i get this too but generally i get wrist pains when i go up in weight, have you been going heavier lately? its possible you jumped it up to high and your wrist cant handle it yet. but it will eventually get used to it.

[buffgrk]

I think it's more of a combination of training and work related, im strapping my wrists up for work and gym now.. i was just curious if i could do anything else to help ease the pain and try and get rid of it - cheers.

[nick1990]

try some wrist exercises to strengthen the wrist, and DEF go get some joint supps. Animal Flex and Omega FTW!!!

[Reapz]

Wrist pain can be several things. I have tiny freaking wrists and have had simular problems. If you let your wrists bend back a lot when you bench, do pushups, or whatever and it hurts on the back of your wrist, it might be tendinitis. Keep your wrists as straight as possible. Using a wrap or whatever to help keep them straight should help, I dunno never tried, but makes obvious sense. My wrists hurt like holy freaking hell doing normal pushups so I always do them on my knuckles and that helped a lot. If it is tendinitis and you feel it in the back of your wrists along your tendons (duh) then fish oil helps. Least it does for me. Keeps those tendons lubricated. If it's more on the front around your forearms, that might be carpeltunnel. You type get on the net and type a lot? Not sure if fish oil or anything would help that. I have that issue as well and the only thing I have found to help that is simply keeping proper wrist posture. ::shrugs:: Hope that helps.

[buffgrk]

Wrist pain can be several things. I have tiny freaking wrists and have had simular problems. If you let your wrists bend back a lot when you bench, do pushups, or whatever and it hurts on the back of your wrist, it might be tendinitis. Keep your wrists as straight as possible. Using a wrap or whatever to help keep them straight should help, I dunno never tried, but makes obvious sense. My wrists hurt like holy freaking hell doing normal pushups so I always do them on my knuckles and that helped a lot. If it is tendinitis and you feel it in the back of your wrists along your tendons (duh) then fish oil helps. Least it does for me. Keeps those tendons lubricated. If it's more on the front around your forearms, that might be carpeltunnel. You type get on the net and type a lot? Not sure if fish oil or anything would help that. I have that issue as well and the only thing I have found to help that is simply keeping proper wrist posture. ::shrugs:: Hope that helps.

thanks for the feedback, im pretty sure i have abit of tendinitis.. i can feel some pain in my forearm too.. i do take supps for my joints and fishoil.. i might try upping the dosage and making sure im always wearing my wrist straps.

[kziwarrior]

I think it's more of a combination of training and work related, im strapping my wrists up for work and gym now.. i was just curious if i could do anything else to help ease the pain and try and get rid of it - cheers.

Is the pain more in the joint or more in the muscles/tendons?? Does it always hurt, or just within a certain ROM, or just under a load? There's a huge difference on the cause of both and the proper course to take. I'll check back in a bit.

[JP86222]

If you don't already use curl bars for certain exercises then switch to those.
Other than this, the best advice I can give you is to get a set of hand grips or to do wrist flexion/extension exercises to strengthen your forearm, grip and joints - I used to have a wrist problem because I had a severe break in my forearm and had pins inserted in my wrist for a long time etc. I used to get some kind of wrist ache from lifting but now I never get any, because my forearms, wrists, fingers and grip have all been dramatically strengthened.
Also, it's important to remember that joints take longer to develop than muscles, so sometimes it better to take it slower and not add too much weight to the bar in a go, as your muscle might be able to lift it, but it will probably kill your joints which haven't develop at a much slower rate than the muscles...

[buffgrk]

Is the pain more in the joint or more in the muscles/tendons?? Does it always hurt, or just within a certain ROM, or just under a load? There's a huge difference on the cause of both and the proper course to take. I'll check back in a bit.

It does hurt on the bone near my wrists when i press into it / but it also is painful when i press into my forearm, near the wrist but the lower portion of the forearm.. like the tendons and such.. Even when im doing everyday type things i can feel my wrists.. more of an annoying pain and i try and rub it out if that makes sense

[kziwarrior]

It does hurt on the bone near my wrists when i press into it / but it also is painful when i press into my forearm, near the wrist but the lower portion of the forearm.. like the tendons and such.. Even when im doing everyday type things i can feel my wrists.. more of an annoying pain and i try and rub it out if that makes sense

Interesting, at your age it's highly unlikely that it's a arthritis but you might have some cartilage damage. If so, the tendon pain would likely be from over-compensation to minimize movement. Take a week off or so and do your best to immobilize it at work. If the pain is still constant after a week go to a sport medicine doctor (or similar specialist like an orthopedic specialist) and get some imaging done.

[nick1990]

It does hurt on the bone near my wrists when i press into it / but it also is painful when i press into my forearm, near the wrist but the lower portion of the forearm.. like the tendons and such.. Even when im doing everyday type things i can feel my wrists.. more of an annoying pain and i try and rub it out if that makes sense

hmmm, i have had a very similar injury in my wrist. I tried everything from acupuncture to meds. Nothing seemed to work. Then i decided i should rest it more and after about two weeks of really babying that S.O.B. i decided to try and strengthen it.

I did a lot of these:
http://www.wikihow.com/Strengthen-Your-Wrists

Now i couldnt do the wrist curls because that really gave me pain, but the reverse curls and those wrist rolls were okay, and both really helped strengthen it. I also bought a hevy grippers forarm strengthener. It helped a lot!!!

I also did a lot of stretching and massaging techniques as well.
Here is a free ebook on helping to massage and treat nagging injuries.
Your gonna need winrar.
If you need help on getting it, just PM me.

Here is for winrar:
http://download.cnet.com/WinRAR/3000-2250_4-10007677.html

Trigger Point Therapy Workbook by Clair Davies
http://rapidshare.com/files/70924046...y_Workbook.rar

It really did work for me. It was prob a combo of the exercises, stetches and massaging, but the book also helped me with other injuries as well.

Oh and here is a pretty good link on stretching your wrists:

http://www.ergocise.com/wrists.html

Last piece of advice is to take some joint supps. I really like Animal Omega and Flex.

good luck bro.

[buffgrk]

Hey guys, thanks alot for the feedback, just out of curiosity.. what other types of supplements could help aid with my wrists / hands and around the forearms?
I always take glucosamine with other goodies in it also fish oil, i was thinking of calcium tablets?.. would this be beneficial? thanks. - Jim

[kziwarrior]

Hey guys, thanks alot for the feedback, just out of curiosity.. what other types of supplements could help aid with my wrists / hands and around the forearms?
I always take glucosamine with other goodies in it also fish oil, i was thinking of calcium tablets?.. would this be beneficial? thanks. - Jim

Calcium definitely. Also the best thing I've found for wrist strength and stability is to do knuckle-pushups. They force the wrist to stabilize through a load and a ROM. Also I can't remember if you posted your routine but you can add (or focus) on lifts that increase your wrists functionality i.e. deadlifts, pullups ect. These all increase the strength in your grip/wrist while making it functionally sound (unlike wrist curls and other "wrist routines" that really only serve to build your forearm muscles).