Injured wrist; what to do?

[BlueCorsair]

Hey guys,

Long story short - I injured my right wrist two months ago on the dot. Basically nasty tissue damage (fluid in the wrist and all) and it's still not fully healed. It's better, but there's still a small fluid-bump in the wrist, and it does hurt if I over-exert it.

Physio estimates it will be at least another month before I'm healed.

I've more or less been entirely away from the gym for the last two months as the two doctors I saw (one my own family doc) said even using the hand that I injured as a stabilizer would likely do more harm than good, unless I was lifting two-pound dumbbells.

I've now been told that hitting the gym - providing I don't over-stress the wrist too much - is OK.

My real issue, though, is... well what the hell can I do? Forget RDL's or any bicep work, tricep work, no benching (was specifically told not to do that), or basically anything that would be highly demanding of grip strength... this is very, very (very) frustrating. I suppose squats would be ok, maybe using the pec-dec, but really, can anyone think of some challenging exercises I can do that won't wreck my hand?

I've put on three pounds in the last two months that certainly aren't muscle, and I SWEAR I'm shrinking (muscle-wise). Mostly "in my head", I'm sure, but this is a rotten situation to be in.

Any suggestions would be most welcome.

 

[AB77]

I am in the same boat as you, I just hurt my shoulder yesterday, because some idot decided to spot me while i was benching from one side of the bar.

Now I cant move my shoulder at all and Im thinking of just hitting the gym to hit legs and cardio.

If I were you I would do the same and do any movement that you dont have to grip a bar. And wrap your wrist, so you will protect it incase you try yo use it in the gym.

 

[x~factor]

I would take advantage of doing lower body workout every 3-4 days. Squats, leg presses, lunges, calf raises, even some good mornings and hip thrust exercises.

 

[2B1]

I'm not sure of where you're at with using the wrist, but mine has been injured for the last three months as well and it sounds like the same type of injury you have. I didn't have any images taken of it, but there is fluid around the ulna and carpals and it is right painful pretty much all of the time. I am choosing to ignore medical advice for the time being and have found that as long as I keep it wrapped with a thumb-loop type soft brace and be mindful when gripping/lifting, to not put the pressure on that side of my wrist, it is manageable. I do a lot of neutral grip work, like v-grip pull-downs, hammer curls, neutral shoulder press, trap bar for military press, etc... It hasn't gotten any better but it hasn't gotten any worse either. I'm confident that my choice to continue to use an injured joint is the wrong one, but nobody's perfect.

 

[Gissurjon]

... but mine has been injured for the last three months ....... I am choosing to ignore medical advice for the time being

Connection?

 

[stazilla]

sorry about your injury.. i messed my shoulder up last year. took about 6 months for it to heal. i suggest you do what i did. I did lots of leg exercises and cardio. I exercised the body parts i could and let the others heal up.. good luck

 

[2B1]

I'm confident that my choice to continue to use an injured joint is the wrong one, but nobody's perfect.

Connection?

You forgot that bit, O' master of the obvious.

GYCH!

 

[Zaphod]

Just let it heal. Working through the injury might sound manly but it's only going to make things worse for much longer.

 

[2B1]

Just let it heal. Working through the injury might sound manly but it's only going to make things worse for much longer.

I agree with you. Except working through an injury sounds more asinine than manly imo. My reluctance to accept reality stems from an obsession with routine more than anything else. I really want the injuries I have to heal, but it is difficult for me to divert attention away from training.

 

[Zaphod]

As I've gotten older my main goal is to stay healthy. Keeping injuries by not letting them heal goes against that.

 

[2B1]

Good point.

 

[BlueCorsair]

Thanks for the feedback guys; if it makes ya feel any better, 2B1, my wrist hasn't gotten much better and I've been doing bugger all with it, short of typing/mouse-use. That said, it doesn't hurt as much as it used to so I'll have to agree with the others that continuing to stress your wrist is probably going to prolong recovery substantially, because if me doing nothing for a couple of months hasn't healed it, I can't imagine you stressing it helps! It does sound like we have the same problem.

Thanks for the tips guys, I'll do leg workouts maybe twice per week, anything where I don't have to use my hands (much).