Wrist soreness when lifting

  • Posted by a hidden member.
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    Jun 05, 2011 8:50 AM GMT
    I've gone to a gym for about ten years now. I'm not trying to get bigger, I prefer a smaller size and anyway my cycling keeps me rather small.

    The problem is that when I do lift - and this is new - I am getting some pain in my wrists. I read here on RJ that a lot of guys weren't using the smith machine but rather free weights because it is better for the muscles, so I've eliminated the smith machine for days I do chest and triceps in favor of dumbells.

    I'm a small guy and the strain of a 24 kilo dumbell puts some real strain on my wrists and for three days after it just hurts. I try to brace my arm when I lift in a way that doesn't move the wrist in either direction when lifting, but that isn't working.

    How can I eliminate this wrist strain without sacrificing the weight?
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    Jun 05, 2011 11:16 AM GMT
    What are you doing with the 24 kilo (52 lbs) dumbbell?

    Have you looked at the positioning of your wrist? Maybe when you are extending the weight your wrist is flexing too far up or down. If your wrist is incorrectly positioning the force will fall on your wrist instead of being absorbed properly by the rest of your arm.

    Also,it may just be that your wrist isn't strong enough to handle that weight, and so you should cut it down to avoid injury. You can try wrist wraps I think but I don't have much experience here so I'm not sure what to recommend or if its really effective.
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    Jun 05, 2011 1:34 PM GMT
    Mmmm, yeah, I'm also not sure of what you do with a 24kg if you are such a small guy but... hey good for you, hahahaha.

    On the topic... it's probably not the case, but... did you notice any bumps on your wrist? My wrist hurts sometimes, and after a while I noticed I have a hard bump in the right one, like the bone sticks out. I found out later it is a cyst, nothing bad, just annoying. If that's your case, probably the cyst pushing in the wrist makes it hurt, like it did for me.

    Not much you can do... some people say you can burst it... but it really doesn't bother me that much to go trough the pain.

    Other than that there is surgery (too messy for a small bump) or sucking it out (which makes it come out again after a while).
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    Jun 05, 2011 2:44 PM GMT
    A cyst. Yikes. I don't notice any hard nodules, but maybe I'll have my doctor check that out.

    The dumbell is for my decline. Any less I find not as effective. I've worked up to a bit of a plateau and if I lift light, I can't get as much out of it.

    Any idea what sort of exercises can strengthen the wrist besides wanking? It occurs to me that maybe I've trained up to bigger dumbells for my chest but not for the wrist to support it.
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    Jun 05, 2011 3:32 PM GMT
    Try doing a week or two of just wrist curls with dumbbells (google to see proper form). That should strengthen them up enough to go back to your regular routine.
  • slimnmuscly

    Posts: 541

    Jun 05, 2011 4:37 PM GMT
    If you spend a lot of time on a computer, make sure your seating, mouse, etc. are ergnomically sound. It's possible to have problems with your wrist, forearm or elbow start there and then get aggravated in the gym, or vice versa.
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    Jun 05, 2011 4:45 PM GMT
    shortguybeau saidI've gone to a gym for about ten years now. I'm not trying to get bigger, I prefer a smaller size and anyway my cycling keeps me rather small.

    The problem is that when I do lift - and this is new - I am getting some pain in my wrists. I read here on RJ that a lot of guys weren't using the smith machine but rather free weights because it is better for the muscles, so I've eliminated the smith machine for days I do chest and triceps in favor of dumbells.

    I'm a small guy and the strain of a 24 kilo dumbell puts some real strain on my wrists and for three days after it just hurts. I try to brace my arm when I lift in a way that doesn't move the wrist in either direction when lifting, but that isn't working.

    How can I eliminate this wrist strain without sacrificing the weight?


    Wait...I'm confused here. You have been going to the gym for 10 yrs now and that's what you look like? icon_eek.gificon_confused.gif
    You are way too small to be able to use 50lb + dumbells for anything. You don't HAVE to be big to be strong, but you are way to small to be using 50lb + dumbells. icon_rolleyes.gif
    Tristan
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    Jun 05, 2011 5:00 PM GMT
    musclefetish1 said

    Wait...I'm confused here. You have been going to the gym for 10 yrs now and that's what you look like? icon_eek.gificon_confused.gif
    You are way too small to be able to use 50lb + dumbells for anything. You don't HAVE to be big to be strong, but you are way to small to be using 50lb + dumbells. icon_rolleyes.gif
    Tristan



    Yes, that's what I look like. What can I say? I focus more on consistency than method and I spend a lot of time on my bike so I don't get a lot of muscle gain. I lift the 24 kilo dumbells on a decline because that's what I can lift and I still have army nightmares about not working hard enough.

    I expect I am too small, but they say you are supposed to keep moving up a bit and I've done that. If I go back down in weight, I don't think I would feel I were being as effective. I suppose I could just up the reps on a lighter weight.



    Paul, thanks for the tip. I'm going to try those wrist curls.

    Slim, most of my computer usage is on the train from work to home and I don't get much more than that, but thanks for the tip!

  • Jerebear

    Posts: 329

    Jun 05, 2011 8:51 PM GMT
    I can get pains like that when I'm doing high-weight low-rep work, but because I do HST I'm never doing that for much longer than 2 or 3 weeks at a time.

    Right after those weeks, I have a week or two off when it heals to a certain extent, and then when I start again its with low-weight, high-reps and the lactic acid (the burn) at those high reps flushes the joints and helps them heal further.

    If you are constantly moving your maximum weight in every exercise, you are getting diminishing returns for your muscles while putting maximum strain on your joints. It would do you good to take it easy for awhile.
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    Jun 05, 2011 8:54 PM GMT
    shortguybeau saidA cyst. Yikes. I don't notice any hard nodules, but maybe I'll have my doctor check that out.

    The dumbell is for my decline. Any less I find not as effective. I've worked up to a bit of a plateau and if I lift light, I can't get as much out of it.

    Any idea what sort of exercises can strengthen the wrist besides wanking? It occurs to me that maybe I've trained up to bigger dumbells for my chest but not for the wrist to support it.


    Try paying attention to how you're holding the dumbbell... make sure it's not balancing on your fingers, but on the thumb webbing and the hard part of your palm.
  • natertots

    Posts: 30

    Sep 28, 2011 3:52 PM GMT
    50's for decline dumbbell presses shouldn't be "too much weight." No one here is going to be able to tell you what is most effective for maintaining your size, and naturally, you'll have to be the one to adjust when things get easier/harder.

    I'd recommend wrist wraps to help lock your wrists if they're not strong enough. You can pick up a cheap pair from someplace like Dick's or online for less than $10.

    Personally, I go for heavy lifts, so when I'm doing something that's got any sort of jerk motion or pull downs that require extra grip, I use wrist straps to take strain off my hands. Utilizing tools like wraps and straps don't make you weak, they ultimately help you focus on what you're trying to focus on.

    Best of luck, man!