Therapy without wires or standalone electrodes, Home Hand/Wrist 4 Things NOT to Do When You Have a Sprained Wrist. 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. While falls cause of a lot of wrist sprains, you can also get them by: Wrist sprains also can happen to anyone who takes a fall or gets hit on the wrist. Dr. Knight is a Board Certified Orthopedic Surgeon and Fellowship trained. Next, bring it behind your fingers. Take care in the post-acute phase and dont rush it. A wrist sprain is often characterized by pain, tenderness, swelling, and stiffness of the wrist joint. So, after surgery and a suitable recovery period, it would be unadviseable to restart weight lifting again!Taking the right steps to heal a sprained wrist can be challenging, since the wrist needs to rest and be protected as it heals. Just do some light cardio for the most part, it will help speed up recovery due to better blood flow while not taxing the body like weight training can do. 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? Lifting weights frequently, using the improper forms or even lifting too much pressure can cause tendinitis is a form of wrist pain a condition characterized by . I iced it daily and just avoided exercises that hurt and it did eventually get better. Wrap the bandage across the lower back of your hand, over your wrist, then across the back. But once your hand hits the ground, the force of impact bends it back toward your forearm. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. Wear shoes that properly fit to minimize the risk of falls. Of course, too many rest days in a row is counterintuitive, but having at least one rest day a week is crucial for your health and muscle growth. What you should do instead: Rest your body, especially your wrist, and stop any activity that causes pain. Apply an ice pack for 10 minutes at a time every hour for the first 2 days, which will reduce swelling. Heres how: Wrist sprains are categorized based on their severity. Resting your wrist can reduce pain and swelling, along with applying ice every hour or so. I could not do pushups (the activity that causedinjury) since I couldn' find a way to modify them without pain. nonsteroidal anti-inflammatory drugs (NSAIDs). Physical fitness and moving your body throughout the day are necessary, but rest days are equally important. As a small thank you, wed like to offer you a $30 gift card (valid at GoNift.com). This lets them rule out other injuries, like a wrist break or strain. If this is purely for vanity then understood, but you'll still hit them doing the bigger muscles. This ligament connects two carpals your scaphoid and lunate. Buy wrist splints from a pharmacy or supermarket. Trust me none of my wrist sprains have kept me off the ice for too long! You should be able to slide a finger between the wrap and your skin. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. Most wrist sprains can be treated with home remedies and exercises. A minor sprain is the easiest risk injury to return to weight lifting explains chiropractor Irene Lamberti, in her book "Pumping Iron without Pain." Regardless of what type of sprain you sustain, you will have to strengthen your wrist first by starting with the lowest weight possible, says Lamberti. Begin weight lifting only with your doctor's permission. Spread your fingers wide, keeping your wrist and fingers straight. In many cases a sprained wrist is a one-time event, but after you have sustained this type of injury you are at a higher risk for reinjury if you dont take preventive action, potentially leading to chronic wrist sprains. The latest one happened playing ice hockey, when I was tripped up and fell on an extended right wrist. Thumb Pain Doing Dumbbell Curls | livestrong Maybe you could still keep up with some strength work with weighted ankle weights (cuffed around your forearm if it doesn't hurt) and weighted vests. These strains and sprains can be treated with a few simple interventions, which include protection, rest, ice, compression, elevation, and over-the-counter medications. Consult a trainer to assist you with your form while weightlifting. Its not always possible to avoid accidents, but you can reduce your risk of slips and falls. The best treatment plan depends on the severity of your sprain. Lets learn how to treat a sprained wrist with strength and mobility work. Wrap the bandage across the back of your hand. Use caution when walking in rain or icy weather. It happens when one or several bones in your wrist crack or break. But if not seeking treatment, I would suggest being extremely cautious and avoiding anything that causes pain. This type of injury is known as a FOOSH, which stands for fall on outstretched hand. All the best for a speedy recovery! All rights reserved. Ice your strain or sprain. 06-17-2014 There are 7 references cited in this article, which can be found at the bottom of the page. Visit a healthcare provider to make sure you didn't damage the bones or other tissue in your wrist when you were hurt. Any feedback or suggestions for exercises I can be doing to work out one side of my body - or both sides, preferably, if it doesn't involve my right hand? Once your simple movements have progressed and pain has subsided, its time to step things up. Even if you are not training for a sport, there is always a possibility of damage. Wrap an ice pack. Sprained wrist: Symptoms, treatments, recovery time, and more Solved: Sprained Wrist Lifting Weights - Fitbit Community You will need to increase your range of motion and strengthen your wrist muscles before returning to weight lifting. Ligaments are bands of tissue that attach bones at a joint. Doing simple stretching exercises, using athletic straps, and lifting smaller amounts can protect your wrists. If you feel an odd twang during your bicep curls, it may be a random instance, but if you notice consistent pain in your wrists, then it is time to get evaluated by a doctor. You should see a doctor if your pain started after a fall or other traumatic event, if the joint is hot or swollen, if you have trouble moving the wrist, or if your pain persists after stopping the aggravating activities. Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. I pay 100% of all costs before my deductible. But perhaps if my deductible was higher, I could have seen the therapist a little less often and just continued with the exercises (i.e. This might mean holding an object from different sides or using one hand or arm to do more of the lifting. Healthline Media does not provide medical advice, diagnosis, or treatment. Fortunately, most pain will go away once you've rested your wrists and reduced the swelling. Whatever you do, don't rush things. On the other hand, a strain is when a muscle or tendon is overstretched or torn. We avoid using tertiary references. All Rights Reserved. In some cases, your doctor may repair wrist problems through the arthroscope. While you heal, you might want to take up a new activity that won't irritate your wrist. Compression wrapping is primarily used to help alleviate swelling and offer support for a sprain, strain, or other injury. Eric Wong (aka Coach E) is the founder of Precision Movement and has a degree in Kinesiology from the University of Waterloo. Expert Interview. If youve been given a splint, remove it before doing the exercises. Auto-suggest helps you quickly narrow down your search results by suggesting possible matches as you type. This article has been viewed 162,889 times. In this case, recovery can last 6 to 12 months, depending on your injury. For instance, skiers could put down their poles and try jogging or stationary biking. You may be able to continue lifting. Wrist pain is also a condition that comes with an unusual way of lifting weights. Typically, surgery is only needed for severe injuries. Hiring a personal trainer to teach you proper technique and how to progressively overload your muscles may prevent joint and other pains if you are new to the gym. Overuse . Were committed to providing the world with free how-to resources, and even $1 helps us in our mission. Your wrist is much more complex than it might seem with a quick glance down at your arm. Additionally, take over-the-counter pain relievers to reduce inflammation. Other causes include lifting too much weight, fatigue and improper exercise execution. Youre also likely to feel some pretty consistent pain when you try to move your wrist around [5]. You can learn more about how we ensure our content is accurate and current by reading our. Broken wrists require you to wear a cast for several months. In more serious sprains, the swelling can be severe. Most wrist sprains can be treated without surgery. Muscle atrophy refers to a loss of muscle tissue. 17:16 How to Look After a Sprained Wrist: 12 Steps (with Pictures) - WikiHow Improper form, lifting too much weight too quickly, working out too frequently, and injury are just a few of the possible causes of your wrist pain if you are often in the gym.