bruised palm?

**BrettVarvre** · 12-28-2010, 09:35 AM

recently I have been forced to cut my chest workouts short due to really bad pain in my right palm. it gets extremely tender once I start lifting heavy weight. has anybody experienced this? how long did it take to recover? I am going to limit chest to push ups for at least another week. this is driving me crazy any info would be greatly appreciated!

**Littleirishman** · 12-28-2010, 09:46 AM

It happened to me. However, i had fallen flat on my face, nothing to do with the weight though. Took me a week or two. Recovery depends on your age.

**BrettVarvre** · 12-28-2010, 12:45 PM

thanks man. whats been bothering me is that it doesnt hurt at all until i start to lift and then flares up really badly. ill give it time.

**xxxl83** · 12-28-2010, 01:46 PM

Try contrast baths, Start with a bucket of hot water as hot as you can without burning yourself for 2 min, then into ice water for 1 min, then back to hot for 2 min etc... cycle between the hot and cold at least 3 time and end with the cold.

The hot water will dilate blood vessels the cold will constrict the bv's creating an artificial pumping action and feed the injured area with fresh blood and nutrients thus promoting healing. WITHOUT aggravating the injury. This works well with a lot of soft tissue injuries. It is Not a magic bullet but will help fo sho.

Stay Strong,

xxxl83

**D.Pump** · 12-28-2010, 02:42 PM

same thing happened to me after i scraped my palms real bad running form the cops. I didnt do any bench until they were healed but it was like there was scar tissue internally that would flare up when I was lifting heavy weights. I folded some gym rags underneath my palms while doing bench. i looked like a germiphobe but it helped also if your gym has a thicker than normal bar that helped me too. hope that helps

PS after a few weeks it went away so hopefully it goes away for you too

**Times Roman** · 12-28-2010, 10:03 PM

it sounds to me like you have a compression injury that took awhile to injure? If so, this affects more than muscle tissue, and infact, includes the ligaments, and possibly even the tendons. The frustrating thing, if this is the case, is that these can be real muthas to heal.

Let me ask you. When you say your palms hurt, you are talking about all the way through, right? Or just the surface? If all the way through, then probably a compression injury.

If this is truly the case, a compression injury, probably the best thing you can do is to stop doing the things that make your palms hurt, and experiment with equivalent routines that don't make it hurt. If pushups don't hurt your palms, do those. If you need to add weight, then add a cinderblock to your shoulders (I know, sounds hokey). Sometimes getting off the free weights and switching to a machine will be enough of a change so your palms don't hurt. But the bottom line is they need to rest. Without rest, they probably won't heal.

**BrettVarvre** · 01-03-2011, 05:03 PM

Originally Posted by xxxl83

Try contrast baths, Start with a bucket of hot water as hot as you can without burning yourself for 2 min, then into ice water for 1 min, then back to hot for 2 min etc... cycle between the hot and cold at least 3 time and end with the cold.

The hot water will dilate blood vessels the cold will constrict the bv's creating an artificial pumping action and feed the injured area with fresh blood and nutrients thus promoting healing. WITHOUT aggravating the injury. This works well with a lot of soft tissue injuries. It is Not a magic bullet but will help fo sho.

Stay Strong,

xxxl83

thanks im going to try this soon I have not done anything that would put pressure on the area for a while now but its going to have to end now that the holiday break is over

**BrettVarvre** · 01-03-2011, 05:11 PM

Originally Posted by Times Roman

it sounds to me like you have a compression injury that took awhile to injure? If so, this affects more than muscle tissue, and infact, includes the ligaments, and possibly even the tendons. The frustrating thing, if this is the case, is that these can be real muthas to heal.

Let me ask you. When you say your palms hurt, you are talking about all the way through, right? Or just the surface? If all the way through, then probably a compression injury.

If this is truly the case, a compression injury, probably the best thing you can do is to stop doing the things that make your palms hurt, and experiment with equivalent routines that don't make it hurt. If pushups don't hurt your palms, do those. If you need to add weight, then add a cinderblock to your shoulders (I know, sounds hokey). Sometimes getting off the free weights and switching to a machine will be enough of a change so your palms don't hurt. But the bottom line is they need to rest. Without rest, they probably won't heal.

The injury started when i got stitches in my left hand and i started lifting too soon. im assuming i compensated by shifting emphasis to my right. the pain is not noticeable at all when i don't stress the area stress has only occurred in chest exercises.
the pain is hard to describe but I am not concerned that it is affecting ligaments or tendons. it is isolated to the fat pat area of my palm where a bar will cross while benching. its what i'd it imagine it feels like to be a thoroughly tenderized steak
12/28 was my last chest day I'm going to plan for a high rep low weight day and use strictly dumbells, this started when i was using a bar frequently.

**BrettVarvre** · 01-03-2011, 05:14 PM

Originally Posted by D.Pump

same thing happened to me after i scraped my palms real bad running form the cops. I didnt do any bench until they were healed but it was like there was scar tissue internally that would flare up when I was lifting heavy weights. I folded some gym rags underneath my palms while doing bench. i looked like a germiphobe but it helped also if your gym has a thicker than normal bar that helped me too. hope that helps

PS after a few weeks it went away so hopefully it goes away for you too

I have been considering trying gloves but resist for similar reasons regarding the perception of others. it could be the next step though

**BrettVarvre** · 01-03-2011, 05:15 PM

thank you very much to everybody for the interest and advice

**BrettVarvre** · 01-04-2011, 08:12 PM

Palm is roughly 75% healed. I did light weights but got through a full workout. going to do the hot water / ice treatment a few times tonight and tomorrow and see how that helps.