Dodgy wrists... any healing recommendations?

AARRRGH

Hello

I'd appreciate some advice on this.

I have slightly dodgy wrists. This is from years of playing table football in work...!

They are generally fine, but if I twist them or do anything harsh with them they sometimes hurt.

In particular, if I am lifting heavy weights and my final rep has bad form (my rep at absolute failure) they sometimes hurt a bit and then can be slightly tender for a few days.

I've tried resting them for about 9 months (gave up all sport for 9 months) which has helped a little bit, but hasn't been enough to heal them.

So... apart from trying to maintain perfect form when lifting, can any of you recommend any exercises/whatever I can do to help get my wrists back into tip top shape?

Thanks!

Brian?

I've found reverse barbell curls very good.

Colm_OReilly

What lifts hurt? How's your form?

AARRRGH

Thanks for the replies.

Well, I can make my wrist hurt right now just by turning it awkwardly. So basically I have a weak wrist, in particular my left wrist.

So if I have perfect form, I'm ok, but as you know, on your final rep form can be imperfect as you are having to force the lift.

My routine is a mixture of chest press, shoulder press, bent over row, bicep curl and tricep curl. I tend to lift very heavy weight (6 - 8 reps max) rather than lighter weight.

Cheers.

Ouijaboard

Lots of stretching of your wrists before and after workout should help a bit, gently extend hand all the way back and hold then all the way forward and hold about 30 times before training, should help stretch the tendons and prepare them for the workout a little better.
Also apply an ice pack after workout and dont hesitate to use wrist wraps during workout etc.
If you've had this pain over a year then you've more than likely got some sort of chronic tendinitis/ligament strain thats never had a proper chance to heal. Best thing to do in this situ is rest but as you've said you've tried that then the next best thing is to train wrists forearms muscles and grip directly, plenty of wrist curls and reverse wrist curls also reverse curls. And be patient, often the tendons take longer to catch up with the rest of the body if lifts weights are rising fast, slow down and do higher reps.

Avoid any exercise that irritates the issue, especially the use of straight bars for barbell curls, tricep curls etc. Straight bars are great but often and in many exercises they can put your wrists at an unnatural position which leads to these sort of injuries, try to use dumbbells instead.
Also finally a major factor in causing wrist pain for people is an imbalance between the wrist extensors(top) and wrist flexors(bottom) in the forearm, many people over train the flexors and neglect the extensors, causing imbalance and excessive strain on the wrist which manifests itself by straining ligaments or tendons in the wrist. If this has been an issue try to do plenty of reverse wrist curls as well as reverse curls with ezbar or dumbbells.

dave80

AARRRGH wrote: »

Hello

I'd appreciate some advice on this.

I have slightly dodgy wrists. This is from years of playing table football in work...!

They are generally fine, but if I twist them or do anything harsh with them they sometimes hurt.

In particular, if I am lifting heavy weights and my final rep has bad form (my rep at absolute failure) they sometimes hurt a bit and then can be slightly tender for a few days.

I've tried resting them for about 9 months (gave up all sport for 9 months) which has helped a little bit, but hasn't been enough to heal them.

So... apart from trying to maintain perfect form when lifting, can any of you recommend any exercises/whatever I can do to help get my wrists back into tip top shape?

Thanks!

try a powerball there great, i broke my wrist a couple of years ago, doctors were amazed how fast i got the flexibility and strength back in my wrist