Ouchieee Wrist Hurts

[wateengedoe2]

Chrystal Chick, this exercise should never be done with heavy weight when one has pain in the wrist. Sorry, should have mentioned that in my previous post! I have been able to alleviate most of the pain I got in my hands and wrists (because of computer work) with it within weeks. I still use only 3 kg @ 15 reps.. It's not to build strength, I get my underarm strength mostly of static exercise (pullups, deadlifts etc). It's more to keep my wrists and hands in shape for these small movements when typing and clicking. You might have to start with even less weight. I don't think starting with 1 kg could possibly do you any harm and you can feel yourself it it does any good for you. Good luck!

 

[Surgical]

That usually happens to me about once a year. I just use wrist wraps, wrapped tight and that helps with the pain when lifting. It especially hurt when I was doing any pressing movement that put pressure on the joint, as well as anything related to biceps and forearm exercises. I just dealt with it and it went away eventually.

 

[Nonerz]

I began having wrist problems when I started DL'ing and doing front squats...very hard on my wrists. I work on a computer ALL DAY LONG so I had them get me an ergonomic keyboard. It is a simple Microsoft keyboard, gradually raised in the middle and "wave" shaped to make it MUCH MORE COMFORTABLE to type...it allows me to type without having to tuck my elbows way in.

Now, as far as in the gym, my keyboard doesn't do a damn thing for me...and quite honestly, it wasn't the typing that put the stress on my wrists to begin with...it was lifting heavier that did it. I cut out and modified a lot of exercises to allow my wrist heal...but I am awfully stubborn about "taking it easy."

Things I cut out:

Bench dips...boy do I miss them
Push Press...well, I cut down on them
Front squats...there are so many variations, but I still miss this one

Modified:

Pull downs...I use the triangular attachment which puts your palms facing each other...much easier on your wrists
Hammer Curls...instead of BB curls
Dead Lifts...got straps now--hated to do it, but I use them only when I have to, and it is more for my lagging grip

That's all I can think of right now. Maybe bignate can chime in here? Hope this helps you--it has helped me to keep lifting while reducing the pain.

 

[CrystalChick]

WOW... Thanks for all of the help.... I purchased a wrist support for the gym but it still hurts a little..... It started with squats hummm

 

[SteelWeaver]

It started with squats? Mmm .... It sounds like you should look at your squat form. Are you pushing up on the bar, or pulling down on it? You should be pulling it down, across your shoulders/traps, in order to help stabilise your torso by flexing your lats. This simple move made a remarkable difference to my squat - much stabler torso, and no chance of wrist injury.

 

[CrystalChick]

Hummm Im not sure what you mean Steel???

 

[Nonerz]

I think she means that when you have the bar across your back, you want to pull it down, like you are trying to break it in half across your back....but I could be wrong!

oh yeah, I tried front squats last night...warming up with the bar was fine, but when I added weight, it killed my wrist so I switched to back squats...oh well, maybe next time.

 

[wateengedoe2]

It started with squats? Mmm .... It sounds like you should look at your squat form. Are you pushing up on the bar, or pulling down on it? You should be pulling it down, across your shoulders/traps, in order to help stabilise your torso by flexing your lats. This simple move made a remarkable difference to my squat - much stabler torso, and no chance of wrist injury.

I think she meant front squats, which indeed are hard on the wrists. Anyway, this is excellent advise for the (regular) squat, SW, thanks!

 

[CrystalChick]

When I do Regular Squats I keep the bar just below traps.
I am noticing however since I stopped the squats the pain is subsiding.