Quote:
Originally Posted by sword_
I have been doing a new training routine which incorporates strength days and volume days alternating through the week, so I generally hit most of my body parts (either directly or indirectly) twice during the week.
For the past 2-3 weeks I have been getting a lot of wrist pain, especially in my left wrist, from lifting. I am not sure it is because of my body type because I generally have small wrists (6.5'') for my size but my grip strength is strong as well.
How should I treat my wrists so I won't get an injury?
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Here's something i found to help prevent injuries and aid in wrist flexability.
Prevention of wrist injuries :
Wrist injuries occur most frequently when the joint approaches the extreme ends of its range of motion. One way to help prevent injury is to increase or maintain wrist flexibility and stability.
Wrist flexion and extension stretches:
With the opposite hand push gently push the wrist into a flexed position to stretch the extensors and an extended position to stretch the flexors. As with any stretch, perform at the end of practice 2-3 times, holding each stretch for 20-30 seconds.
Strengthening the muscles that flex and extend the wrist will provide greater stability to the joint. Wrist flexion and extension exercises can both be performed using small weights, a barbell or a piece of rubber tubing. Wrist flexion should be performed in a seated position with the forearms resting on your thighs, palms facing upward. Grasping the weights/ tubing in both hands, contract the forearm muscles to draw the palms toward the forearms. Wrist extension is performed the same way, only starting with the palms facing the floor and bringing the backs of the hands towards the forearms. Perform 1-3 sets of each exercise, completing 15-20 repetitions in each set.
Here's some more exercises to do to help.
1. Limbering up:
Massage the inside and outside of hand with thumb and fingers.
Grasp fingers and gently bend back wrist. Hold for five seconds.
Gently pull thumb down and back until you feel the stretch. Hold for five seconds.
Clench fist tightly, then release, fanning out fingers. Repeat five times.
2. Wrist Rotation:
Stand or sit with your elbows close to your waist, your forearms extended in front of you and parallel to the floor, and your palms facing down. Make fists with both hands and make circles with your fists in one direction. Do 10 repetitions, then reverse the direction. Next, open your hands, extend your fingers and repeat the entire sequence.
3. Wrist Curl:
Stand or sit with your elbows close to your waist, your forearms extended in front of you and parallel to the floor, and your palms facing down. Grasp a one-pound dumbbell in each hand and slowly bend your wrists down, holding for five seconds. Do 10 repetitions.
4. Sideways Wrist Bend:
Stand or sit with your elbows close to your waist, your forearms extended in front of you and parallel to the floor, and your palms facing down. Grasp a one-pound dumbbell in each hand. Keeping your forearms still, slowly bend your wrists from side to side, moving the weights toward, then away from one another in a windshield wiper-like motion. Do 10 repetitions.
5. Wrist Twist:
Stand or sit with your elbows close to your waist, your forearms extended in front of you and parallel to the floor, and your palms down. Grasp a one-pound dumbbell in each hand and slowly turn your wrists and forearms until your palms are facing up, then turn them down again. Do 10 repetitions.
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