wrist rehab

[novicenovicen]

I was curling, and I was toast. But I kept pulling trying to get the last one. I got it to the top and immeadeatly my wrist rolled. It's been feeling f'ed up for a week now. Then this girl is squatting on the smith, and it doesn't lock and she jumps out from under it while I'm holding it. So my wrist is hurting and it keeps rolling everytime I put weight on it. what should I do to build it back up?

[barbndr]

First thing you need to do is let it rest for about 2 weeks. Sounds like a strain/sprain. You need to give it time to heal: rest, ice, anti-inflammatories, light massage and stretching. If pain free after about 2 weeks, go slowly back to your normal routine avoiding exercises that cause pain. You may want to consider using wrist wraps selectively to add a bit more protection. If you can train pain free, you won't need to do anything to build it up. It will come back to normal strength on its own. Your problem sounds like muscle or ligamentous damage (or both) and doesn't need to be "built up". Take it easy for a little while and you should be back to 100% soon.

[Doc.Sust]

First thing you need to do is let it rest for about 2 weeks. Sounds like a strain/sprain. You need to give it time to heal: rest, ice, anti-inflammatories, light massage and stretching. If pain free after about 2 weeks, go slowly back to your normal routine avoiding exercises that cause pain. You may want to consider using wrist wraps selectively to add a bit more protection. If you can train pain free, you won't need to do anything to build it up. It will come back to normal strength on its own. Your problem sounds like muscle or ligamentous damage (or both) and doesn't need to be "built up". Take it easy for a little while and you should be back to 100% soon.

i agree also buy a pair of godd wrist wraps and use them when you make your comeback. time off is the only thing that will help

[novicenovicen]

damn, I figured you would say that. I'll wrap, I just can't quit working out.

[barbndr]

Problem with not taking a layoff is if you exacerbate the problem. If you truly have damaged tissue, you need to give it time to heal. Some injuries can be worked through but if you don't see signs of improvement, bag it all and take time off. The scenario is very common and usually goes like this:

I'll use the BP as an example but fill in any exercise and its corresponding muscle groups

Injury day: I was benching and felt a sharp pain in my shoulder...not too bad but I still worked up to 300lb for a triple.

Next bench day: Shoulder sore but I took some advil stretched it out and was able to do 275 for a triple...didn't want to go higher because of the pain (more damage done to tissue).

3 weeks later: Shoulder no different but I can still triple 275 so I'm ok (more damage done to tissue).

Week 5: 250...stopped because my shoulder was killing me

Week 6: Stopped benching because of the pain...rested shoulder entirely for 2 weeks (RICE) massage and NSAIDS.

Week 8: Going back light to get the shoulder back up to par.

Week 12: 300 for a triple no pain.


12 weeks to get back to normal because most of us are too stubborn to take time off. Take a week or 2 off...most people come back stronger as the body gets a chance to rest and all the microtrauma heals. If the hypothetical scenario dude would've stopped and just let it rest...he would've been back at it in 3 weeks instead of 12.

Food for thought.

[novicenovicen]

kool, thanx