How to Treat a Wrist Injury From Weight Lifting, Journal of Orthopaedics: Upper Extremity Weightlifting Injuries: Diagnosis and Management. This typically happens when you fall onto an outstretched hand, an injury known as FOOSH. Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. And the pull stuff is just grip, so while still forearm and those tendons, not the same as forearm curls. Acetaminophen is an option for additional pain relief. Remember to really chill during the acute phase, and to see a doctor if youve got any concerns about a fracture or severe sprain. Massaging your ankle after a sprain may help reduce pain and swelling, but you also want to be careful. There are a few key real-world movements that are particularly affected. Take only the recommended amount of medication. Additionally, take over-the-counter pain relievers to reduce inflammation. Ice your strain or sprain. Severe sprain can take a few months for full recovery. All rights reserved. Compression bandages are. Lift heavy objects with both hands to reduce the pressure on each wrist. Or are you doing good compound moves working bigger muscles that also happen to work those minor muscles too? If this is purely for vanity then understood, but you'll still hit them doing the bigger muscles. Last medically reviewed on November 25, 2020. Prefabricated wrist splints, elastic bandages and sports tape all have their place. If you dont, you may prolong the discomfort and possibly worsen the injury. Have you been to the DR? While you heal, you might want to take up a new activity that won't irritate your wrist. Follow the RICE standards Rest, Ice, Compression, and Elevation. You can sprain your wrist during accidents like slipping on ice or tripping over an object. TL;DR - Need suggestions on exercises and training methods that do not involve using my right hand. By accepting all cookies, you agree to our use of cookies to deliver and maintain our services and site, improve the quality of Reddit, personalize Reddit content and advertising, and measure the effectiveness of advertising. Lifting anything puts pressure on the wrist, so dont be surprised to see this effect. New patients can schedule an appointment online and fill out your patient information to save time. Start to move your fists around in circles by moving at your wrist. More severe sprains will require medical treatment, while mild sprains will usually resolve pretty quickly with a little TLC to get rid of lingering mobility issues. When you fracture your wrist, it is immobilized for up to 12 weeks to allow it to heal. Go slow and make sure to move in both directions, with the movement coming from the wrist. Fortunately, most weightlifting injuries resolve quickly, and you have a few options for self-treatment. There are several reasons why you may be feeling wrist pain, including a sedentary lifestyle or job, overuse of repetitive movements such as typing, driving, and even going to the gym. In Grade 2 sprains, the affected ligaments suffer a partial tear, which might lead to slight instability in the wrist joint. Here's how to apply one correctly. Wrap it in a towel and apply it to the swollen area for about 10 minutes every 4 to 6 hours. Is this an emergency? You can sprain your wrist during accidents like slipping on ice or tripping over an object. Your wrist can suddenly twist or bend, causing damage to the ligaments. This isn't all bad, because my entire left side has always been weaker, and my legs have never been a strong suit, so this will give me an opportunity to even that out. Use caution when walking in rain or icy weather. Visit a healthcare provider to make sure you didn't damage the bones or other tissue in your wrist when you were hurt. This phase will probably last a couple days and will depend on the severity of your sprain. and elevationneeds updating, some researchers say. The most common cause of wrist cramping is overuse of your muscles (gardening, writing, typing, playing musical instrument, etc.). I was surprised that a few weeks after my last session, my pain was pretty much gone and my strength and range of motion had returned and I was cleared to ease back into the activities I had to stop. with his wife and two kids and drinks black coffee at work and IPAs at play. Athletes use wrist braces to prevent injuries. Wrist sprains can happen to anyone, not just athletes. 1998-2023 Mayo Foundation for Medical Education and Research. It will fully heal in 1 or 2 weeks. If the injury involves the tendons that cross the wrist joint or structures deep within the joint, further imaging may be needed such as a magnetic resonance image (MRI) or ultrasound. Anyway it's been more than a month since it occurred and it doesn't seem to be healing, and lifting heavy is actually starting to hurt, so I've decided to stop any sort of activity with that hand until it heals. But ice after workout, warmup well prior. Consider natural anti-inflammatories like bone broths, omega-3s, PuraThrive, or other turmeric supplements instead of painkillers. (n.d.). With proper form, you will be curling the weight and squeezing your bicep at the top, and controlling the weight as it goes down without using your back or core to jerk it back up. Hold a light weight, like a 2-pound dumbbell. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Not sure what service you need or what injury or syndrome you may have? We use cookies to make wikiHow great. It might also: A mildly sprained wrist might be slightly swollen. We avoid using tertiary references. These may prevent the wrist from bending backward during a fall. Mild sprains heal in 2 weeks, while moderate sprains can take 6 to 8 weeks. A wrist sprain is an injury where the ligaments in your wrist stretch or tear. Get news & offers from Mayo Clinic Sports Medicine, Mayo Clinic Orthopedics and Sports Medicine. Once it heals, there's typically significant muscle atrophy, according to chiropractor Bruce Comstock in his book "Weight Training Safety." Tendons are the bands of tissue that attach muscle to bone. If the ligament has partly torn, its a grade 2 wrist sprain. Use it to try out great new products and services nationwide without paying full pricewine, food delivery, clothing and more. Typically, surgery is only needed for severe injuries. Its also called a wrist fracture. This may generally be a good idea; however, taking too much medication may cause unwanted side effects and potentially be unsafe. Spread your fingers wide, keeping your wrist and fingers straight. How long does a sprained wrist take to heal? Grade 3, or a severe sprain: This indicates that the ligament has a . Existing patients, click here. I didn't seek treatment for that but was not able to do any weight bearing exercises on the wrist (without intense pain) for about 6 months. Repeat two or three times a day. orthoinfo.aaos.org/en/diseases--conditions/wrist-sprains, mayoclinic.org/diseases-conditions/broken-wrist/symptoms-causes/syc-20353169, hss.edu/playbook/so-you-sprained-your-wrist/, niams.nih.gov/health-topics/sprains-and-strains, sportsmedicine.mayoclinic.org/condition/wrist-sprains/, mydoctor.kaiserpermanente.org/ncal/Images/Wrist%20Strain%20Sprain%20Tendinitis_tcm75-893574.pdf, Is It a Sprain or a Strain? A wrist sprain is an injury to the capsule and ligaments surrounding the wrist joint. Scan this QR code to download the app now. They just need a little time. Lifting weights can boost your mood and confidence, especially if it is part of your daily routine. Therapy without wires or standalone electrodes, Home Hand/Wrist 4 Things NOT to Do When You Have a Sprained Wrist. It boosts your mood and can make the day more productive. A wrist sprain is often characterized by pain, tenderness, swelling, and stiffness of the wrist joint. See additional information. Read more: Why Do My Wrists Hurt So Much After Lifting Weights? Dr. Knight is a Board Certified Orthopedic Surgeon and Fellowship trained. Physical fitness and moving your body throughout the day are necessary, but rest days are equally important. What you should do instead: Rest your body, especially your wrist, and stop any activity that causes pain. At first, stick with simple, open chain movements that work all ranges of motion in your wrist. If something hurts, back off. He decided to go to the doctors a few weeks ago and there are more complicated issues which they are now fixing for him. By joining our Community, you agree to uphold these guidelines, so please take a moment to look them over. This often happens during sports that commonly involve falls, such as: The injury can also be caused by overuse, which might occur in sports like tennis and boxing. In some cases, the ligament might separate from the bone. Nerve tests Your health care provider might order an electromyogram if carpal tunnel syndrome is suspected. Sports like tennis, golf, and football can sometimes bend the wrist back too far and this can damage tendons and ligaments. First-line treatment for wrist pain from lifting weights begins with PRICE, which is an acronym that represents a common set of initial treatment guidelines: Protect, Rest, Ice, Compress and Elevate. Avoid squeezing too hard. Symptoms will probably be mild, the wrist will be tender, and certain movements will cause slight pain [7]. 17:16. Rouzier, P., The Sports Medicine Patient Advisor, second edition, SportsMed Press, 2004. Returning to weight lifting after a broken wrist requires more time than a sprain or fracture. As a small thank you, wed like to offer you a $30 gift card (valid at GoNift.com). Warming up: Cold muscles are more likely to be injured than warm muscles. of signs you need emergency medical attention or call 911. For instance, skiers could put down their poles and try jogging or stationary biking. But if not seeking treatment, I would suggest being extremely cautious and avoiding anything that causes pain. Like a wrist sprain, a wrist break is often caused by a fall. Or, do I just need to deal with it and take a few weeks off? Lifting weights qualifies as a repeated motion causal illness (carpal tunnel syndrome). You can also do this stretch throughout the day to improve your wrists' range of motion. Bent-over row, pull ups/lat pulldown, upright row - biceps. Wrap an ice pack with a clean towel, then place it on your wrist for 20 minutes. Wrap diagonally across your palm, between your thumb and pointer finger again. These natural approaches will do more to speed the actual healing process. Immediately following your injury, you will need to take it pretty easy. Common surgeries used for wrist sprains include: A mild wrist sprain will start feeling better 24 to 48 hours after you start treatment. Wrist sprains and strains are often confused with each other, but theyre different injuries. Most wrist sprains get better with immobilization and rest. Unfortunately, nothing in life is without risk, and even if minor, lifting weights can put you at risk for wrist pain. Taking too much medication may also dull the pain to the point that your symptoms are masked. Your hands are used in nearly every exercise, which is why it is so important to learn proper techniques for all of your lifts. Dr Knight has appeared on CNN, The Doctors TV, Good Morning America, The Wall Street Journal, The Washington Post, Forbes, The Huffington Post, Entrepreneur, Oxygen network and more. I have been working my arms 2-3 times a week for months, but did recently increase the weight and moved my wrist wrong during the curl. Your carpals connect to the metacarpals of your hand and the radius and ulna of your forearm.