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Thread: broken wrist - training advice needed

  1. #1
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    broken wrist - training advice needed

    Hi guys.
    I need some advice for a new training routine. My problem is that my wrists are fucked up.
    I had pain in my wrists for about 4 weeks and consulted a doctor and after a X-ray he told me that my wristsbones look like I am 60 years old and I need to stop doing excercises like benchpress, pushups, militarypress etc.

    So basicly I canīt do pushing excercises that create pressure on my wrist.

    My questions are:

    1. does anybody know good excercises I can do and add to my training routine

    2. does anybody know how much pressure excercises like curls, lateral raises etc. create and if I can do them without any risk

    thanks for replys

  2. #2
    Man that sucks.

    1. Well be sure to squat and do good mornings or glute-ham raises.

    2. You should try benching with a light weight, if it hurts then drop the weight. Use the maximum weight you can use without pain and do it for 3 to 10 reps depending on how easy it is. Do that for a couple weeks then try to increase the weight if it still hurts to do the next weight up then your options are really limited, if not then you can still use your wrists. Also you should be doing some forearm curls to help strengthen your wrists, again if it hurts don't do it. I would recommend 8-12 reps on the forearm curls and anywhere from 3-5 sets. Lastly don't forget to stretch the wrist.

    http://stronglifts.com/how-to-bench-...lder-injuries/

    Bending Your Wrists. This will get you wrist pain. Put the bar in the palm of your hand. Close to your wrists, not close to your fingers. Squeeze the bar so it doesn’t move.
    13 Tips for Mighty Elbows & Wrists
    by Eric Cressey
    http://www.t-nation.com/readTopic.do?id=1270397

    The article recommends amoung other things to use a thick bar so if you have access to one I would suggest using it.

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    good news for you; now you can concentrate on squatting and deadlifting. add some rows + pullups and the pushing work you have to do isn't a big part of your training at all.

    i've had pain in my wrists for a couple of years to the point where doing a pushup was almost impossible. what i did was some stretches for the extensors and flexors as well as some mobility and it made the pain pretty much go away. so all hope is not lost! that link that blev gave is the exact one i used to help myself. it may also be a weakness in that area, so like blev is saying, try some light wrist curls.

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    IS this suppost to happen???

  5. #5
    Quote Originally Posted by Zere View Post
    IS this suppost to happen???
    Huh?

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    Honestly, I don't know that you've given enough information about your injury (you listed a symptom not a diagnosis). It would be useful to have a detailed lifting history including things like grips frequently used, equipment, and training cycles ect. Also, it's basically impossible to help with alternative exercise selection or modifications without knowing more about what you're capable of, the duration/prognosis of the injury or condition, and knowing your basic reasons for lifting weights.

  7. #7
    try using floor push up bars so your wrist is straight not bent or knuckle push ups. switch fr5om barbell to dumbells as much as you can. wear a wrist brace wene you are sleeping to keep it the straight position. don't punch the heavy bag for a while

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    thank you all for your answers so far.

    Sorry that I didnīt give enough information but I donīt have much myself. the doctor basiclly said that my wrists look very wasted due to training and genetic (? sorry I am not a native english speaker) reasons.

    He said that the x-ray looks like it was taken from a 60 year old person.
    there is no specific injury but when I wonīt reduce the pressure I put on them by doing stuff like benchpressing etc. they will be totally fucked up in about 10 to 15 years.

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    Is it supposed to get better with time or are you supposed to try and work around it? If the bones are actually breaking down you might not have many options.

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    Quote Originally Posted by TapOut136 View Post
    Is it supposed to get better with time or are you supposed to try and work around it? If the bones are actually breaking down you might not have many options.
    no it wonīt get better with the time. the doctor said it isnīt too late when I reduce the pressure on the wrist during training.
    so I basicly need good excercises that donīt put too much pressure on the wrist.

    At the moment I do mainly pullups, squats, and deadlifts. the problem areas are my shoulders and the chest. I used to benchprerss and do military presses. those are the main exercises I need a substitute for.

  11. #11
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    If i do a ton of pushups will this happen to me? Even if i drink a lot of milk? good for the bones!

  12. #12
    Quote Originally Posted by Zere View Post
    If i do a ton of pushups will this happen to me? Even if i drink a lot of milk? good for the bones!
    No it won't

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    why happen this guy

  14. #14
    It was probably genetic or his wrists have been abused alot. If you're really worried about it check out the t-nation article I posted above and use some of those techniques to keep your wrists safe.

  15. #15
    sportfrei if you really don't want to do anymore pushing exercises then you could replace them with chest flys they will work your chest and shoulders. You could also slide your wrists through the rope on the pushdown cable machine and work your triceps with tricep puushdowns, that way there wouldn't be any strain on your wrists. I don't like either of those exercises, but they will both allow you to workout without wrist strain.

    Also if you can't do curls then flys are out and you'll need to replace them with a machine like the Butterfly.

    http://www.bodybuilding.com/fun/exer...Name=Butterfly

    I hate machines...

  16. #16
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    Quote Originally Posted by blevunly View Post
    sportfrei if you really don't want to do anymore pushing exercises then you could replace them with chest flys they will work your chest and shoulders. You could also slide your wrists through the rope on the pushdown cable machine and work your triceps with tricep puushdowns, that way there wouldn't be any strain on your wrists. I don't like either of those exercises, but they will both allow you to workout without wrist strain.

    Also if you can't do curls then flys are out and you'll need to replace them with a machine like the Butterfly.

    http://www.bodybuilding.com/fun/exer...Name=Butterfly

    I hate machines...
    I thought of that too and tried it, but damn I also hate those machines. I think I will stick with pullups, squats and deadlifts and every two weeks I will do some dips with wrapped wrist to do at least a little bit for my chest shoulders and triceps.

    thank you all for your advice and the time you took to help me.

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    did he say it would be ok/help to work around the wrist by strengthen the surrounding area like training your hand/grip strength & forearms
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  18. #18
    Too much spanking the monkey.

  19. #19
    yea i just had wrist surgery. its not too fun not being able to do pushups or anything. which part of the wrist did u tear? i tore my tfc so if u have those problems i can help you with that

  20. #20
    agree with above

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