Help! My wrist hurts!

  • Posted by a hidden member.
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    Feb 21, 2008 8:06 PM GMT
    Hi guys!

    I have sprained my wrist a couple of weeks ago at the gym. I had never sprained anything before this so it came as a shock.

    I went to the doctor's and they even x-rayed the whole thing and found that nothing was broken.

    I was given a cream and some anti-inflammation pills.

    The pills worked and the cream worked too, I guess. But now it's been a few weeks and I presumed that I could go back to my exercise regime.

    It doesn't hurt daily now, just at the gym. I'm not able to raise even a 10kg dumbbell!!

    What should I do? I googled around for solutions and some people proposed a sports massage but they don't have such experts in Belgium!!
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    Feb 21, 2008 8:51 PM GMT
    I would let it rest longer, you are 32 and things dont heal as fast as they used to. Start light weight as recovery excersize or you will end up with a permanent problem!

    REST REST REST!!!
  • fitnfunmich

    Posts: 181

    Feb 21, 2008 8:52 PM GMT
    Dude I'm totally sympathetic! I have bad wrists too and it's seriously frustrating. I do have a few recommendations tho:

    1: Use wrist braces. Can get them at any sports store.
    2: Switch off to machines instead of free-weights whenever they act up.

    Ideally you should be resting the wrists (meaning no lifting at all) but I suspect that's not likely. Just be careful and take it slowly.
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    Feb 21, 2008 8:53 PM GMT
    Kozmeka saidI would let it rest longer, you are 32 and things dont heal as fast as they used to. Start light weight as recovery excersize or you will end up with a permanent problem!

    REST REST REST!!!


    erm, dude!!! I'm 32, not 62.icon_cry.gif
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    Feb 21, 2008 8:56 PM GMT
    fitnfunmich saidDude I'm totally sympathetic! I have bad wrists too and it's seriously frustrating. I do have a few recommendations tho:

    1: Use wrist braces. Can get them at any sports store.
    2: Switch off to machines instead of free-weights whenever they act up.

    Ideally you should be resting the wrists (meaning no lifting at all) but I suspect that's not likely. Just be careful and take it slowly.


    Thanks, man!

    question: do I need to wear the wrist brace everyday or at the gym as well? I realised that hurting one's wrist is really one of the worst things that can happen! You can do anything apart from leg raises! I'd rather hurt a kneecap or something. This is seriously frustrating!icon_sad.gif
  • fitnfunmich

    Posts: 181

    Feb 21, 2008 9:00 PM GMT
    You need to wear them during anything that puts stress on your wrists. If you work as a mechanic for a living, I would recommend it. If you sit at a desk pushing pencil, unlikely.

    And if you beat off furiously every chance you get you might wanna wear them for that too.

    icon_eek.gif
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    Feb 21, 2008 9:02 PM GMT
    titanite said[quote][cite]Kozmeka said[/cite]I would let it rest longer, you are 32 and things dont heal as fast as they used to. Start light weight as recovery excersize or you will end up with a permanent problem!

    REST REST REST!!!


    erm, dude!!! I'm 32, not 62.icon_cry.gif[/quote]

    Didnt mean it like that! I had the same problem and I am 2 years older than you, I used to aggresive skate until I fractured my wrist. I was just wanting to give you my advice icon_biggrin.gif been there done that!
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    Feb 21, 2008 9:05 PM GMT
    Kozmeka said[quote][cite]titanite said[/cite][quote][cite]Kozmeka said[/cite]I would let it rest longer, you are 32 and things dont heal as fast as they used to. Start light weight as recovery excersize or you will end up with a permanent problem!

    REST REST REST!!!


    erm, dude!!! I'm 32, not 62.icon_cry.gif[/quote]

    Didnt mean it like that! I had the same problem and I am 2 years older than you, I used to aggresive skate until I fractured my wrist. I was just wanting to give you my advice icon_biggrin.gif been there done that![/quote]

    I know, man, just teasing you! icon_smile.gif) Thanks for your advice!


    fitnfunmich saidAnd if you beat off furiously every chance you get you might wanna wear them for that too.


    Then maybe I should get a wrist brace after all... icon_biggrin.gif


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    Feb 21, 2008 9:12 PM GMT
    fitnfunmich saidYou need to wear them during anything that puts stress on your wrists. If you work as a mechanic for a living, I would recommend it. If you sit at a desk pushing pencil, unlikely.

    And if you beat off furiously every chance you get you might wanna wear them for that too.

    icon_eek.gif


    I have a bad wrist and I sit at a desk "pushing pencil". I still need my brace somedays for that and typing. Try writing without moving your wrist...
    People who see me wear my brace for the first time usually think they're funny and are the first one to tell me that I should change hands when beating off.
    Let the right guy tell me that and I'd ask for a "helping hand"!icon_wink.gif

  • Kevin82

    Posts: 273

    Feb 21, 2008 9:18 PM GMT
    After a few weeks you should have minimized greatly the inflamation and if there is no pain when your not actively lifting then you should try some isometric exercises in all available ranges of motion (flexion,extension primarily) the wrist will give you with out pain. That will start to realign the scar formation with the muscle that was injured. A brace or a stablizer will not help you to gain any movement rather it will tell your body that you do not need those muscles anymore and they will atrophy further. You should hold the isometric contraction for about 6 seconds in each degree of motion that you are comfortable with and do so about 5-20 times a day. Start low and work your way up. You should make significat gains in strength in about 3 weeks. After that move on to isotonic training. Remember also that whatever you did happened either due to repetive movement in an unbalanced way or a lack of strength maybe even overtraining, couldn't be sure by your post, either way you have to be more aware of what your body is telling you.
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    Feb 21, 2008 9:41 PM GMT
    Kevin82 saidAfter a few weeks you should have minimized greatly the inflamation and if there is no pain when your not actively lifting then you should try some isometric exercises in all available ranges of motion (flexion,extension primarily) the wrist will give you with out pain. That will start to realign the scar formation with the muscle that was injured. A brace or a stablizer will not help you to gain any movement rather it will tell your body that you do not need those muscles anymore and they will atrophy further. You should hold the isometric contraction for about 6 seconds in each degree of motion that you are comfortable with and do so about 5-20 times a day. Start low and work your way up. You should make significat gains in strength in about 3 weeks. After that move on to isotonic training. Remember also that whatever you did happened either due to repetive movement in an unbalanced way or a lack of strength maybe even overtraining, couldn't be sure by your post, either way you have to be more aware of what your body is telling you.


    Hey, that was really encouraging indeed! I'll try out the isometric exercise first! Thanks, pal! icon_cool.gificon_smile.gif
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    Feb 22, 2008 1:26 AM GMT
    I get a sore wrist on and off, nothing very disabling except at the gym. Last week I just started using a wrist wrap. I believe this is different from a wrist brace. Pretty much it wraps snuggly around your wrist and actually part of your hand. Mine's integrated into the gloves I have, but this has helped my wrist dramatically even allowing me to workout while my wrist was recovering. Now my wrist feels perfectly fine.
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    Feb 22, 2008 1:53 AM GMT
    PhxAriz08 saidSee a Chiropractor icon_biggrin.gif


    Switch that...never see a chiroquackter. If you can, get an MRI of your wrist from a orthopedic surgeon to determine the extent of damage. It may just be an injury that can heal over time.

  • Feb 22, 2008 2:30 AM GMT
    rest and ice! when you start back... go really light... maybe even NO weight. just isometric controlled weight free movements... then graduate to resistance bands before you get to weights. I don't know if you've ever heard this but it's widely believed that it's better to BREAK something than SPRAIN something. there's virtually no scar tissue when a broken bone heals whereas there's HEAPS of scar tissue when a ligament or tendon is sprained, torn or pulled. don't mess with it.
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    Feb 22, 2008 3:12 AM GMT
    PA08- Quite possibly the most intelligent post of the day. Nice job, pal!
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    Feb 22, 2008 5:14 AM GMT
    sounds like you just need to let it heal. Keep working out but unfortunately try not to use that wrist much.

    I understand the frustration. 2 years ago I hurt my knee, it took me almost 6 months to be able to run again. My shoulders constantly bother me and now I have plantar faciates in my left foot!!!

    I constantly have to find new ways of doing cardio and weights to work around these obstacles but it can be done.

    Just give it time to heal and work yourself back into things. Trying to work out with it will only aggravate it more, and take all the longer to heal.
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    Feb 22, 2008 5:40 AM GMT
    If it is true that you have just sprained it and nothing is broken heres a simple way to handle this with no confusion, no doctors or anything.

    1) ice before and after you work out/ IF you work out.
    If your working out and it still hurts, you should probably leave it alone for a good couple of days to a week. Icing 20 minutes on and 20 minutes off an hour before your work out and then right after the work out.
    2) Use it as less as possible. Give the bones and joints as much rest as they can have.

    I swim competatively and last year, i sprained 3 fingers doing a backstroke start of ou college blocks... my coach forgot to put up the diving board and when swinging out my arms, i smacked the underbelly of the board with full force...
    After icing and resting as much as i could... i was back to full strength with in a week to a week and a half.
  • Kevin82

    Posts: 273

    Feb 22, 2008 7:07 PM GMT
    LatinMuscleSF said[quote][cite]PhxAriz08 said[/cite]See a Chiropractor icon_biggrin.gif


    Switch that...never see a chiroquackter. If you can, get an MRI of your wrist from a orthopedic surgeon to determine the extent of damage. It may just be an injury that can heal over time.[/quote]

    Chiropractors are great if they take a wholistic aproach. Many snap you into place and assume that putting the bones back in alignment will correct the issue. I saw one a while back who snapped me into place and told me that I needed to see him 3 times a week and that repeated treatments would teach my spine to stay aligned. I talked to him about massage or taking care of the muscle inbalances and he said that that was a good idea, yet he failed to mention that too me. Weird. Bones do not move independently and pushing them around does nothing long term. Postural malalignments and subluxations happen because of muscle inbalances. When I work on someone's knots spinal adjustments happen whether I'm hammering away at the tissue or stretching someone out. Some chiropractors do focus on both but they are few and far between in my experience. I have yet to meet a chiropractor that looks at and treats the whole picture.
  • dionysus

    Posts: 420

    Feb 24, 2008 2:17 AM GMT
    wrap your wrist when its resting and make sure its a good wrap. look online for how to wrap it properly. or buy a wrist splint. they're like 7 bucks
  • Posted by a hidden member.
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    Feb 27, 2008 7:13 AM GMT
    This topic reminds me of something a spanish speaking friend told me.

    He said the slang word in spanish for jerking off literally translates as wristing.