Use proper form to help prevent wrist injury in the gym. Read more: How to Treat a Wrist Injury From Weight Lifting. Initially, you can wrap an elastic bandage around your wrist and hand to provide compression. Sprained wrist: Symptoms, treatments, recovery time, and more How long does a sprained wrist take to heal? New patients can schedule an appointment online and fill out your patient information to save time. Rest days are essential for your physical health and your mental health as well. Broken wrists require you to wear a cast for several months. You should be able to slide a finger between the wrap and your skin. A doctor can diagnose a wrist sprain by using different tests. They just need a little time. Hopefully you don't have any of those issues but it's better to be safe than sorry and it gets your back in the gym quicker with the correct medical advice. Try these 10 exercises to help prevent. Wrist injuries are pretty common among gym-goers, especially if you are in the business of lifting heavy weights or doing lots of intense bodyweight exercises. And the pull stuff is just grip, so while still forearm and those tendons, not the same as forearm curls. For individuals pursuing a particular physique or competing in a sport, rest days may seem blasphemous. For the first 24 to 48 hours following your injury, apply an ice pack for 15-20 minutes every two to three hours. While you heal, you might want to take up a new activity that won't irritate your wrist. Only your physician can determine when you're ready to return to weight lifting and at what intensity. Lets say you took a fall, but you arent sure if the aftermath caused a sprain. Other causes include lifting too much weight, fatigue and improper exercise execution. A fracture to the bone will require medical treatment. Youve got to allow yourself time to heal, and you have to reintroduce exercises patiently. Spread your fingers wide, keeping your wrist and fingers straight. According to a study published in 2017 by the Journal of Orthopaedics, strains and sprains account for 46.1 percent of all injuries from resistance training. Ice your strain or sprain. Your hands are used in nearly every exercise, which is why it is so important to learn proper techniques for all of your lifts. Most wrist sprains get better with immobilization and rest. Wrap an ice pack. 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. In some cases, the ligament might separate from the bone. About weightlifting and hand injuries - Fabio Tandioy This test measures the tiny electrical discharges produced in the muscles. A tender, painful wrist can make it difficult to use your hands. Cover the wrist with a wet towel and apply ice for 10 to 20 minutes followed by 20 minutes of no ice. Privacy Policy. I iced it daily and just avoided exercises that hurt and it did eventually get better. We use cookies to make wikiHow great. Video of the Day Fracture What feels like a sprained wrist could actually be a bone fracture or a torn ligament, both of which should be treated by a medical professional. If you fall, the wrist guard will stop your wrist from extreme motions. 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? Physical therapists do often prescribe mild resistance to correct muscle imbalances and restore strength and range of motion to injured areas. These natural approaches will do more to speed the actual healing process. It can take an additional 12 weeks of physical therapy to return the range of motion and strength in your wrist after it heals, according to Lamberti. (n.d.). Sprains are the most typical, while fractures and breaks occur less often. Surgery is only needed if your sprain is severe or doesnt heal. These strains and sprains can be treated with a few simple interventions, which include protection, rest, ice, compression, elevation, and over-the-counter medications. X-rays may be obtained to rule out a fracture, joint instability, or arthritis of the wrist. Bring the bandage diagonally across your palm and under your thumb. Bent-over row, pull ups/lat pulldown, upright row - biceps. Place one end of the bandage on the inside of your wrist. Working with dumbbells, which are free weights attached to tubular handles, is an effective way to build muscle mass and strength via resistance. If you have a moderate or severe injury, recovery might last 6 to 8 weeks. Wrap it in a towel and apply it to the swollen area for about 10 minutes every 4 to 6 hours. Unfortunately, nothing in life is without risk, and even if minor, lifting weights can put you at risk for wrist pain. This lets them rule out other injuries, like a wrist break or strain. Begin weight lifting only with your doctor's permission. Can You Lift Weights After Your Wrist Heals? | livestrong Although not all wrist injuries in the gym can be prevented, using proper form and lifting weights that are appropriate to your fitness level can help. 06-17-2014 Generally, wrist pain is gradual, but it can also be the result of an injury. Wrist sprains are hard to prevent, since they're usually caused by accidents. Alternatively, try wrist curls, which can strengthen the muscles around the joint of your wrist. Nagging injuries such as wrist pain from weight lifting are often gradual, so it may be tempting to act tough and work through the pain, but it the exact opposite of what you should do. The question I have is, how can I get back into some kind of arm routine for Biceps/Triceps/Shoulders while minimizing the impact on said wrist? Typically, surgery is only needed for severe injuries. Pushups will also have to take a backseat during your workouts for a while ESPECIALLY if you suffered an extension-related sprain. Luckily I didnt fracture any of the carpal bones, but the sprain resulted in tightness that lasted for months afterward. A cold therapy system is more effective than ice packs and more convenient because the system does everything for you by providing consistent therapeutic cold and active compression at the same time. There's sometimes a price to pay for weightlifting. The traditional prescription for sprains and strains, known as RICErest, ice, compression. Repeat in the opposite direction, bending it down and forward. The aptly named condition "weightlifter's elbow" is usually the result of chronic overtraining. You can also wrap your wrist with a compression bandage to minimize swelling. A wrist sprain is an injury to the capsule and ligaments surrounding the wrist joint. The most common cause of wrist cramping is overuse of your muscles (gardening, writing, typing, playing musical instrument, etc.). Sign up for wikiHow's weekly email newsletter, Board-Certified Family Nurse Practitioner. Ignoring it or allowing a fracture to go undiagnosed will only set you way back in the long run leading to issues healing and sometimes surgery [9]. Wrap the bandage across the lower back of your hand, over your wrist, then across the back. Consider taking magnesium and B complex supplements as well. Wear shoes that properly fit to minimize the risk of falls. A sprain is typically caused by a traumatic injury to the wrist, such as a fall on an outstretched hand, but can also be caused by repetitive use of the wrist such as seen in athletes who play racket sports or people who place a lot of stress through the wrist joint (boxers, gymnasts, weightlifters). Can you do push ups with a sprained wrist? Dr. Knight is a Board Certified Orthopedic Surgeon and Fellowship trained. Ideally, this should be done two to three times each week. You might need a splint or brace if you have a moderate sprain. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment. Treating Sprains and Strains: Are You Doing It Wrong? If this is purely for vanity then understood, but you'll still hit them doing the bigger muscles. However, if you choose not to seek a diagnosis from a doctor, its important not to underestimate the seriousness of your injury. Wrist braces are designed to provide support for your wrists. The ligaments have completely torn. Wrist sprains are usually divided into 3 different grades [6]. Remember to really chill during the acute phase, and to see a doctor if youve got any concerns about a fracture or severe sprain. of signs you need emergency medical attention or call 911. If you have sprained your wrist, consider renting a cold therapy systemfor home use. Most wrist sprains can be treated without surgery. As a small thank you, wed like to offer you a $30 gift card (valid at GoNift.com). nonsteroidal anti-inflammatory drugs (NSAIDs). You will need to increase your range of motion and strengthen your wrist muscles before returning to weight lifting. If youre certain you do have a sprain, it is important to consider its severity. These pain relievers are available over the counter. and elevationneeds updating, some researchers say. After it heals, the joints are typically stiff and the surrounding muscles are weak because they haven't been used during this time, explains Lamberti. You can learn more about how we ensure our content is accurate and current by reading our. If your fingers feel cold, are tingling or turning blue, loosen the wrap. Lifting weights at the gym is a great way to sculpt your body and your health. "It was very short and sweet, but with great elaboration and cartoons.". How Long After Breaking an Arm Can I Resume Weightlifting. If you have a grade 3 wrist sprain, you may need surgery. Located out of the area? Use this list to select a high quality, effective wrist brace that matches your needs. Many people frequent the gym to lose weight, build muscle, or get toned outside of the apparent health benefits. While this is possible, if you do not take the time to learn proper form, you may put yourself at high risk for injury. You should never feel pain while exercising unless it is the burning sensation from the exercise itself. Bench press, incline bench press, shoulder press - triceps. To speed the healing, you can: Rest your. Or, do I just need to deal with it and take a few weeks off? These strains and sprains can be treated with a few simple interventions, which include protection, rest, ice, compression, elevation, and over-the-counter medications. Using the other hand, gently bend your wrist up and back.