I started lifting about a year ago, however it has been very inconsistent over the one year duration. Even though it was very inconsistent I gained a lot of mass and went from 135-170 in a 6 month span and made ideal gains in bench, squat, deadlift, etc. Right after those 6 months I stopped lifting for about a month due to a severe case of swine flu. After that month I went back and hit the weights again. I was surprised that I could still lift almost the same amount.
However the next day my wrists became fragile like glass. They would be so weak it would hurt just to pour myself a glass of milk. (Especially when benching or curling or using db’s) Bending it moving it, anything would cause pain. This pain/weakness would last about a week than go away.
I figured that my “muscles” were still able to lift the weight but my tendons/ligaments had weakened and could no longer support the same weight.
I then would try and go back to lifting (After a week or two) but the very next day the same thing would happen. It became a continuous theme and has hindered my performance in the gym.
Most of the pain would be in my right wrist towards this side: (Possibly strained ligament or tendon?)
What should I do?
Should I start lifting much lighter weights for about a month and regain the strength in my wrists (tendons/ligaments) than go back to the heavier weights I am capable of doing?
Wrist flexibility exercises? Grip exercises? How to strengthen ligaments in wrist?
Should I wear wrist support, or will that just prevent me from strengthening my wrist?
I really want to get back into the gym and back to training. Thank you
Well, you don’t know exactly what’s damaged.
You seem to have ulnar-sided wrist pain. The symptoms you’ve described can arise from (a combination of) different conditions:
- trigger points in forearm flexors and/or extensors and/or subscapularis.
- ligament sprain/tear
- cartilage tear (look up ‘TFCC’)
Here’s what I’d do in your case:
- stop lifting (apart from machine training for lower body and trunk) for 10-14 days
- ice your wrist 2-3 times a day for about 15-20 min each session (and don’t ice again until after your wrist has returned to room temperature)
- look for trigger points in the aforementioned muscles
- if I was very curious (as I’m sure you are), I’d look up how to manipulate my wrist to confirm/exclude certain conditions (google it: ‘TFCC’ and ‘ulnar-sided wrist pain’ are good search terms to get started)
But you need to be very careful with 4., lest you effect further damage.
Instead of 4., I’d look up a good hand surgeon (for diagnosis purposes, he’s not going to cut you open on sight) and consult him.
Luck, dude!
Thank you my friend! I greatly appreciate the helpful post!
I massaged the forearm extensors and noticed a significant amount of relief in the wrist region but I feel this treatment is only temporary. I will do what you suggested and report back in about a week or two.
What do you think of acupuncture?
Thanks again.
I can only comment on acupuncture as a method for deactivating trigger points: it works pretty fast. I had it done on trigger points sitting deep within my spinal erectors.
Just to be on the same page: there’s a big difference between just massaging your forearm muscles as opposed to strategically looking for potential trigger points (there’s a mapping of trigger point locus and pain locus). Once you’ve found the trigger point(s) responsible for your pain, you can massage the bejeezus out of it (them) while feeling the referred pain. I’d use an oblong implement (like a sturdy pen) or at least a supported thumb for that kind of work (“work” being the key, here). You can google for instructions on how to massage trigger points. Don’t forget to check your subscapuaris, too.
[quote]FattyFat wrote:
Just to be on the same page: there’s a big difference between just massaging your forearm muscles as opposed to strategically looking for potential trigger points (there’s a mapping of trigger point locus and pain locus). Once you’ve found the trigger point(s) responsible for your pain, you can massage the bejeezus out of it (them) while feeling the referred pain. I’d use an oblong implement (like a sturdy pen) or at least a supported thumb for that kind of work (“work” being the key, here). You can google for instructions on how to massage trigger points. Don’t forget to check your subscapuaris, too.
[/quote]
Yeah I found a great site that explains where the trigger points are and what do. Thanks once again for the info!
How long would I do this daily, 10-15 mins? And for a week or longer?
Will this prevent anymore possible pain after/during lifting?
Or should I seek further medical attention?
I also realize that ligaments and tendons take longer to strengthen than muscles so will I have to go back to using lighter weight in order to increase the strength of my wrists and their ligaments?
Wrist is now 90% healed. However I still experience slight pain when lifting an object (example lifting laptop with only right hand) that involves any wrist up-or-down wrist movement; pain is derived from the ulnar side of the wrist. And that has been the case throughout.
Also I am afraid to go back to lifting since I might aggravate it again and I will have to go through this whole resting phase again.