Four months ago I was kicked in the wrist while sparring in Taekwondo. I have not been able to bench press, do push ups, pull ups, and pretty much anything with weights. The doctor has taken X-rays and said he couldn’t find anything wrong.
However every time I do manual labor or try to lift weights, my wrist flares up in pain. Does anyone know any exercises I can do that doesn’t strain the wrist too much, but works out the body? I’ve done squats and it doesn’t seem to be affected. Any help would be appreciated.
Thanks.
I struggled for months with a brutal wrist injury that almost cost me my job (couldn’t type).
I bought a Flextend (look it up) and used that to really strengthen my extensors. I alternated sets of extensions with Flextend with a standard grip trainer.
Every morning I do this:
1x max set extensions (hi rep)
1x max set grippers (hi rep, 30 lb resistance)
2 rounds of this
static stretching of both wrists in all directions
I’m 95% better after 6 weeks. I also had xrays, nothing broken, but definitely some ligament damage. Strengthening the muscles is critical, and avoiding excessive ulnar deviation is key. Look up the “URehab” videos on youtube. He has a nasty wrist injury similar to mine and talks about fixing it. He is also a fighter.