Wrist pain getting in the way

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    Dec 17, 2009 4:39 PM GMT
    I have been struggling with the bicep portions of my workouts. The issues is that I am having pain in both wrists, similar to pain you would get from carpal tunnel syndrome. The only way I can lift without the pain is to use very small weight... but even then, especially when using twisting movements, I can't do many reps before the pain kills my set. This is really holding me back, not to mention my triceps are going to start looking bigger than my biceps because I have no pain when working those.

    Any thoughts on how to overcome this, or workouts that target my biceps without putting strain on my wrists?

    btw, I have tried using gloves that have straps that go around your wrist, but it really doesn't help much unless they are wrapped so tight that my circulation is cut off!

  • TexanMan82

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    Dec 17, 2009 5:04 PM GMT
    Can you do pullups?
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    Dec 17, 2009 5:06 PM GMT
    TexanMan82 saidCan you do pullups?


    Yes I can. Think that's a good alternative to curls?


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    Dec 17, 2009 6:46 PM GMT
    Just for clarification..

    You only experience the pain when doing bicep curls? If yes, then you should use the EZ curl bar instead of a straight bar. Alternatively, you can do bicep curls with a low pulley and D-handle attachment.

    Also, you should consider adding forearm/grip exercises to your routine.
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    Dec 17, 2009 7:23 PM GMT
    Yes, you're right, only with bicep curls either using a straight bar or dumbells. I don't have an EZ curl but could easily try one out to see if helps. I do some grips/forearm work but maybe I should do more. The goal being to increase the strength in my wrists??

  • TexanMan82

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    Dec 17, 2009 7:59 PM GMT
    djdorchester2 said
    TexanMan82 saidCan you do pullups?


    Yes I can. Think that's a good alternative to curls?




    Better than curls.
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    Dec 17, 2009 8:03 PM GMT
    I had the same problem. Maybe not the best solution but I just stopped doing bicep workouts for a couple weeks until the pain stopped. It hasn't been a problem since. If you're injured doing anything may just make the problem worse!
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    Dec 17, 2009 8:28 PM GMT
    travis_uw_d saidI had the same problem. Maybe not the best solution but I just stopped doing bicep workouts for a couple weeks until the pain stopped. It hasn't been a problem since. If you're injured doing anything may just make the problem worse!



    I've stopped for maybe a week, didn't seem like there was any pain at all, but it comes back as soon as I start again. I should try more time, maybe do things like pull-ups instead.

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    Dec 17, 2009 8:55 PM GMT
    djdorchester2 saidYes, you're right, only with bicep curls either using a straight bar or dumbells. I don't have an EZ curl but could easily try one out to see if helps. I do some grips/forearm work but maybe I should do more. The goal being to increase the strength in my wrists??

    Yup. Doing curls can put a lot of strain on your forearms. If your forearms aren't developed enough to handle the weight you're curling, you're going to feel some discomfort.

    Alternatively, you can try doing dumbbell preacher curls or concentration curls. That way it takes some of the load off your forearms.

    Also, when doing any sort of bicep curl exercise, remember to keep your hands/wrists straight. I think a lot of people tend to bend/curl their wrists inward, to "cheat" through the movement.
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    Dec 17, 2009 10:43 PM GMT
    have you thought of just doing more wrist exercises? few people really work their forearms and wrists and it's one of your most important joints in the first place.

    even just some isometrics for your wrists or theraband excercises when you're hanging out at home will do you wonders with any other type of work out.

    other than that pull ups. would probably be your best bet, or push ups of some sort
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    Dec 17, 2009 10:53 PM GMT
    Sounds like some tendinitis, or weakness, likely brought on my improper technique or an imbalance. You don't talk about your occupation and there's also a possibility of repetitive motion injury. It's impossible to tell from here.

    Find someone who understands sports science, biomedical science, or sports medicine. They should be able to narrow it down.

    From here, sounds like an inflammation problem (maybe). You might try some ibuprofen and resting it, and see if it calms down.

    I do four types of exercises for my forearm:
    1. Hammers
    2. Supine contraction.
    3. Pronated contraction.
    4. Hammer rotation (range of motion)

    All four are important for proper forearm function.
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    Dec 17, 2009 11:19 PM GMT
    Thanks for all the tips. I have some things to try.

    chucky, I thought it could be repetitive stress... I use a computer/mouse for work alot because I'm a graphic designer. But seems weird that it would be in both wrists equally. I need to get some small dumbells to use while I'm sitting around, see if I can build some forearm strength.

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    Dec 18, 2009 12:19 AM GMT
    I've got a Dynaflex for home and Gripmaster for work. Both can be bought at most sporting goods stores.

    http://www.realjock.com/gayforums/24471/
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    Dec 18, 2009 2:59 AM GMT
    djdorchester2 saidThanks for all the tips. I have some things to try.

    chucky, I thought it could be repetitive stress... I use a computer/mouse for work alot because I'm a graphic designer. But seems weird that it would be in both wrists equally. I need to get some small dumbells to use while I'm sitting around, see if I can build some forearm strength.



    Proceed with deliberation but with caution. Start with 2.5 # weights. More weight is not always better.
  • Tiran

    Posts: 227

    Dec 19, 2009 2:19 AM GMT
    I have the same issue, with ez curl or straight bar, with or without the preacher's bench. I have tried wrist/forearm exercises but I get the pain even if I curl using a weight I can handle for wrist/forearm. For now I just do pull ups and hammer curls with no twist. I might talk to a doctor about it at some point, but for now it is not a priority.
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    Dec 19, 2009 2:58 AM GMT
    Sounds like you've lost your range of motion. You need to work on that.
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    Jul 29, 2010 6:21 PM GMT
    DjDorchester saidThanks for all the tips. I have some things to try.

    chucky, I thought it could be repetitive stress... I use a computer/mouse for work alot because I'm a graphic designer. But seems weird that it would be in both wrists equally. I need to get some small dumbells to use while I'm sitting around, see if I can build some forearm strength.



    good idea ...since what's hurting is our work space....computer and mouse hour after hour...wrist exercises do help and can be done at the office