So last week tuesday I was doing arms… pretty intense… Did more weight than usual… So while i was my superset of ezbar curls and ez bar skull crushers i feel this little pinch on my right wrist… I stop… wrap tissue around it to limit its movement a bit, and keep going… then i feel this little pain again so I stop and go to my next set which was dumbell curls and behind head press… the pain was getting worst, but I kept going…
about 20 minutes later i finish my training and i head downstairs to strech a bit, my wrist at this point hurts like a bitch…
i get home wrist hurts even more… i get an icepack and put it on, then i apply icyhot, I find my old boxing wraps and wrap it… its been a week now, and it still hurts when i twist and turn my wrist… i want to train so bad!!.. i cant miss any more days!..
the pain comes from the outer head on my right wrist towards the right side and top-right side…
whats should i do? any tips? any way i could make it heal any faster? should i train through the pain? help =/
Go to a doctor – a good one, who understands sports and training – and get it checked out. I can’t say what you might or might not have done, but it’s encouraging, at least, that you didn’t do something sudden (like fall on it). Sometimes something can hurt like a bitch and it doesn’t mean you’ve done any real damage to it (though you might have been close) and sometimes it does. Sometimes you can damage something pretty badly without experiencing much pain until awhile after – this isn’t your problem, though.
Get it checked out.
Evaluate your training – I see three possible culprits:
Too much weight too soon.
Something in the performance of the exercises (either the way you’re doing it or the EZ bar doesn’t agree with you).
Outside stresses: manual labor, insufficient recovery, vicious jerking-off. Ha. Okay.
Again, I’m not a doc or a trainer, and I wasn’t there to watch you train but, after reading your post again, I think you should consider the possibility (this depends on your build and on your performance of the exercise, including your bar-grip) that the EZ-bar was forcing your wrists into anatomically-unfriendly positions.
That and the possibility that if you need to wrap up in the middle of a set something’s wrong. We all do stupid things though. What matters is that we learn from them.
You might be totally fine with the EZ bar but, after you get healed up and can train again, I’d pay careful attention to how everything feels and ease back in. You might find some exercises work better for you with dumbbells or a straight bar – you might find other exercises that work better altogether – but that’s more than I know.
For future reference I wouldnt apply heat to the injured area for at least 12 hours after the injury (if that’s what icyhot is). Don;t be an idiot and try to train through an injury. It’s pretty simple really. If it hurts…dont do it. If it still hurts a week after you’ve done it…get it looked at! No rocket science. good luck.
[quote]Jsnake513 wrote:
So last week tuesday I was doing arms… pretty intense… Did more weight than usual… So while i was my superset of ezbar curls and ez bar skull crushers i feel this little pinch on my right wrist… I stop… wrap tissue around it to limit its movement a bit, and keep going… then i feel this little pain again so I stop and go to my next set which was dumbell curls and behind head press… the pain was getting worst, but I kept going…
about 20 minutes later i finish my training and i head downstairs to strech a bit, my wrist at this point hurts like a bitch…
i get home wrist hurts even more… i get an icepack and put it on, then i apply icyhot, I find my old boxing wraps and wrap it… its been a week now, and it still hurts when i twist and turn my wrist… i want to train so bad!!.. i cant miss any more days!..
the pain comes from the outer head on my right wrist towards the right side and top-right side…
whats should i do? any tips? any way i could make it heal any faster? should i train through the pain? help =/[/quote]
[quote]Jsnake513 wrote:
So last week tuesday I was doing arms… pretty intense… Did more weight than usual… So while i was my superset of ezbar curls and ez bar skull crushers i feel this little pinch on my right wrist…
I stop… wrap tissue around it to limit its movement a bit, and keep going… then i feel this little pain again so I stop and go to my next set which was dumbell curls and behind head press… the pain was getting worst, but I kept going…
about 20 minutes later i finish my training and i head downstairs to strech a bit, my wrist at this point hurts like a bitch…
i get home wrist hurts even more… i get an icepack and put it on, then i apply icyhot, I find my old boxing wraps and wrap it… its been a week now, and it still hurts when i twist and turn my wrist… i want to train so bad!!.. i cant miss any more days!..
the pain comes from the outer head on my right wrist towards the right side and top-right side…
whats should i do? any tips? any way i could make it heal any faster? should i train through the pain? help =/[/quote]
i had pretty much the same injury about a month and a half ago and it still hasn’t gone away. it sucks because i can’t do anything quickly with my left hand without some pain. its all good though, i’ve just worked through it and its getting better
[quote]Feist wrote:
Again, I’m not a doc or a trainer, and I wasn’t there to watch you train but, after reading your post again, I think you should consider the possibility (this depends on your build and on your performance of the exercise, including your bar-grip) that the EZ-bar was forcing your wrists into anatomically-unfriendly positions.
That and the possibility that if you need to wrap up in the middle of a set something’s wrong. We all do stupid things though. What matters is that we learn from them.
You might be totally fine with the EZ bar but, after you get healed up and can train again, I’d pay careful attention to how everything feels and ease back in. You might find some exercises work better for you with dumbbells or a straight bar – you might find other exercises that work better altogether – but that’s more than I know.
[/quote]
not a doc or a trainer anything but i totally agree with you, my wrist just healed recently no more pain… im gona start my training again this monday… this time im goin to take my time n check what was it that really messed me up the last time… if the ez barl really put too much stress on my wrist then im goin to toss it… for the time being im goin to train with straps for a month or two to make sure my injury is completely healed… lookin at the possibilities it cud b that since my left arms is weaker the right takes the tol… ahh i dont know lets see…
evryone thanx for all ur help hope all of ya had wonderful holidays
My wrists have probably taken the most of the damage I’ve done to my body over the years. A few things I do that you may want to keep in mind:
1- Don’t force an exercise that’s a little ‘uncomfortable’. I do most of my Bicep work with DBs these days, and even do my skull crushers with DBs as well. Just feel more natural with my hand positioning, and hasn’t hurt my progress one bit.
2- When pressing, don’t let your wrist cock backwards. If the weight of the bar is truly ‘resting’ in your grip, you should be able to open/relax your fingers and the bar will stay in place.
3- If you do clean/presses, be careful with the weights. This exercise will agrivate my wrists like nothing else. I can no longer do these heavy at all. Again my physique has not really suffered because of it, but sometimes you just get the itch to move some heavy weights, and you have to think of your long term goals.
4- Not sure of your age, but I know fish oils have done wonders for my battered joints.
No. When you injure yourself you should definately ICE the injured area. I tell my clients to ice on and off for 12-24 hours and not to apply any heat to the affected area at all for at least 24 hours.
It’s actually ICE that controlls the inflammation following an injury. Heat is applied after the injury as it when the muscle no longer has an inflammatory response. The heat will cause the muscle to relax at this stage rather and thereby speed recovery.
Heres a quick article for you that might help to clear it up for you:
Hope this helps for next time.
BTW fish oils are a good natural anti-inflammatory for you.
[quote]bushidobadboy wrote:
scholtz wrote:
For future reference I wouldnt apply heat to the injured area for at least 12 hours after the injury (if that’s what icyhot is). Don;t be an idiot and try to train through an injury. It’s pretty simple really. If it hurts…dont do it. If it still hurts a week after you’ve done it…get it looked at! No rocket science. good luck.
Excuse me, what?
Heat you say. Shouldn’t that be cold for the first few hours, following trauma to control the degree of inflammation?
Same type of thing happened to me, only it was when I was letting down dumbbells after a set of benchpress. I felt the little kink, but ignored it and finished my workout anyways. I went to the doctor and got an xray, and it turned out that a chip had broken off the tip of one of my forearm bones (forget which). I had to have it in a brace for 3 weeks or so, but still did leg work and light upper body work that didn’t cock my wrist the wrong way. It hurt a lot, and went away after a while.
Since then, I use wrist wraps on any lift that puts a heavy load on my wrists. They help out a lot, and I’m not as scared to break it again.