Hi, I'm new here and this is my first post, not sure I can help BUT I'll put my 2 cents in anyway, you just never know. I've had problems with my right wrist for several years. I own several wrist braces and they DO help. I work in a job that requires me to twist my wrist while using force and this just makes it worse. Some days I could barely hold a coffee cup, my wrist hurt so bad.
I mentioned this to a friend at work, a body builder, and he suggested I try something called Super Cissus (Cissus Quadrangularis - Native to India or Sri Lanka, but is also found in Africa, Arabia, and Southeast Asia. It has been imported to Brazil and the southern United States. It is very commonly known as asthisamharaka. Cissus has been used in various ayurvedic classical medicines to heal broken bones and injured ligaments and tendons.)
I did a lot of research on the internet and decided to try it (mail order from a reputable company) and am very pleased to report that my wrist problem has virtually disappeared within a few weeks of taking it. Body builders use it to recoup from muscle and joint strains quicker. I don't know if it will help you but I know that I am amazed that my wrist feels so much better. I took it faithfully for about 2 months and my sypmtoms have not returned, so I cut back to a few times a week, a now none at all. If my wrist does start hurting again, I will begin again. I had no adverse side effects whatsoever. After years of progressively worse wrist pain I can say I'm pain free. Hope this is helpful to you or others in that situation.
I injured my wrist in January - not suddenly, I noticed it hurting and it didn't stop. I tried to rest it as well but after 2 weeks it still hurt so I went to an orthopedic surgeon (by the way, this is the proper specialty for an injury to a joint - if the orthopedist thinks you need physical therapy he will refer you) and it was diagnosed as a ligament strain. He prescribed a very strong arthritis drug (along with a stomach drug to protect my stomach from the arthritis drug) for a week and a brace. I'm now at the end of the 2nd week with the brace and starting next week I have the go-ahead from the orthopedist to return to my regular (wrist using) workout while still wearing the brace. These past two weeks I've been doing a modified workout that doesn't involve my left wrist at all or very very mildly. The first week I did only cardio. The second week, whereas I usually do 5 days of strength training, I did only 3 (and did cardio on the other 2) and did full body each time. Here are the exercises I did:
- assisted one-arm pullup using only my healthy arm [replaces pullups, chinups, lat pulldown, vertical traction, bent over row] - crunches on a decline bench holding weight plates against my chest (get someone to help you put them on your chest if lifting them aggravates your wrist) [replaces hanging leg raises, hanging knee raises] - bicycle crunches holding weight plates against my chest [replaces cable woodchopper, hanging obliques, windshield wipers] - weighted back extension machine [replaces good mornings, deadlifts] - back extension apparatus with weight plate held to chest [replaces good mornings, deadlifts] - pec deck machine for chest (I believe this is the ONLY chest exercise which doesn't involve wrist) [replaces push ups, bench press, dumbbell press] - rowing torso machine for rear delts and traps (this operates completely without wrist but is a hard machine to find, my gym has it but your may not) [replaces shrugs, rear delt fly] - plank on forearms [replaces plank on fingers] - and of course my regular lower body workout as none of that used my wrists anyway
I never could find anything for triceps or to replace overhead press/shoulder press movements.
When I start doing push ups again, I'm going to use push up stands which reduce the strain on the wrists but I probably won't do that for at least another week.
I probably won't do dips for 4-6 months.
The doc told me that a minor ligament injury like mine could hurt for over a month longer (I saw him at the 2 week point). It's been 2 more weeks now and it does still hurt, but significantly less. The issue for me is NOT pain. The issue is that the damage to the ligament is already permanent, and if I injure it further (easy to do when it is inflamed), that new damage will also be permanent, as ligaments never heal. This is why it's so important to see a doctor. Incidentally, I was never in very much pain, not enough to take a tylenol or anything like that. It was only a little painful when I went to the orthopedist but ligaments are often not very painful when they are damaged. In your case it could be anything - bone, ligament, tendon, something else. You DO need to get it checked by a doctor.
My orthopedist also gave me specialized rehab exercises for my wrist which I have been doing with my good wrist and will start doing with my injured one on Monday. Obviously there's no point in me telling you about those since we have different injuries. My list of exercises is simply to help you get ideas for exercises you can do that do not involve your injured wrist/forearm while still working your upper body/core.
I also started taking glucosamine-chondroitin-MSM every day in an attempt to potentially shore up my healthy wrist so it doesn't go down the same road in the future.
Physiotherapist. :) There should be plenty in your local yellow pages.
Fitness Minutes: (229)
19 2/22/13 12:34 A
I've never heard of a physiologist to be honest. Where would I be able to locate one? I'm just afraid to see someone like that who can't guarantee and diagnostic. I went to get a deep tissue massage the other day and the therapist said she recommends me seeing a chiropractor as well. Talk about a scare!
We absolutely should not be recommending any exercise for you. We don't know your injury and your limitations.
If you can't see a doctor, then rest it up. Cardio that doesn't push that particular part (like walking, but not cycling) would probably be fine to keep some fitness level up, but do nothing with that wrist and nothing with weights until it's healed.
Having sprained a few things, "healed" tends to be defined by the physios as about 6-8 weeks after you have stopped experiencing any pain at all. So don't think "it doesn't hurt - so it's okay now". Use light weights only for a few months and let it heal up properly.
But please see if you can address whatever reason is stopping you seeing a professional. Many sports rehab centres do not require a doctor's referral, so you may not need to see "a doctor", as such. Can you see a physio?
Fitness Minutes: (126,297)
5,804 2/19/13 4:18 P
depends on what you have access to: gym-spin bike, treadmill, step machine, elliptical..., a pool swimming, water aerobics, water running, home-walking, stretching, wall squats, aerobics. Mostly it depends on what you can do and what your wrist will tolerate. Obviously, if it hurts-don't do it!
Fitness Minutes: (229)
19 2/19/13 3:02 P
2 days ago, I injured my wrist at work. I'm pretty sure I pulled something, not sure (can't see a doctor about it). Anyone have some exercises I could do, other than running or jogging?
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