posted Tue, 11/03/2015 - 22:40
1354
Wrist problems
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It's been happening for a couple of months now. My right wrist started hurting out of the blue (after a leg day which surprised me the most) and it doesn't seem to recover. It only happen when the palm is facing up so I've cut back most of biceps exercises as well as barbell row. I am using a brace for the exercises that make me feel some tension in it and lowered the weigths in general. I'd really hate to have to stop altogether. Anyone has a similar experience, any advise?
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Along with the below advice... go back to the basics and really concentrate on form. Focus on the mind muscle connection. Back and biceps keep those elbows pinned in close to the hip. Make sure not to curl your wrist and put all the pressure on them. Wrap them and ice them and use lighter weights until you heal up. It also helps me sometimes to do light reverse curls to warm up.
Thanks for the advice. I'm trying to be extra careful with form. Let's just hope all these things together help it heal.
Good luck buddy it should. After all these years I still go back to Arnold's encyclopedia of bodybuilding to always ensure the basics.
Try TENS unit and ice for 20 min...rotate modalities every other day and assess pain. If u have pain when lifting, stop and use a rubber band, or decrease weight.
How expensive are those units? I will research them since I don't know much. Sounds interesting
I got a twin stim unit with case and a pack of electrodes from protherapy supplies for 40 bux...u can buy xtra electrodes for additional price they are inexpensive....i turned my knee (ACL) on a run...mustve pulled it, but didnt tear thank God...and the dull ache went away after the first use...i used it on my back, wrist and arms...
Is it on the outer parts of your palms? Pinky side? That's where I had my problems. Both sides same time. Started when my bench went up to fast.... never had it looked at so I don't know if I had broken the bones in there but mine hurt only when I did barbell bench. I switched to dumbbells for six months because that way I could shift the weight to the opposite side and it healed up nicely. It sounds like you allow your wrists to support to much of the weight when the bar is on your back. Maybe getting a really good pair of strong durable wrist wraps will help. Take a look at the wraps at thebranchwarren.com the gasp ones are heavy duty. ... the more pressure I put on my wrists when I injured mine the better they felt.
You are correct, outer part, pinky side. Wouldn't using wrist wraps weaken the wrists long term? I'm gonna check them