wrist injury- lift recommendations
 

All-

A few months ago, after a strong set of weighted dips, I had a pretty bad forearm pain. I was lifting every other day, and so on my day off the next day, it felt a little better. Day after, it didn't hurt so bad after lifting, but then it got REALLY bad after I left the gym. Anyway, long story short, it was bad enough I went to a hand surgeon, he gave me an exam and an xray, and it turns out my ulna (pinky-finger-side forearm bone) is longer than it should be for my frame, and the cartilage below my wrist bone was getting crunched up a bit. His recommendation was to lay off the weights until it felt better. It took 6 weeks to completely feel better, and then I hit the gym again. I can get in 3-4 (6-8 days) lifting sessions nowadays before the pain gets bad, and then I need to leave it alone for a few days and its better. Why now? Probably because my lifting weight's increased over time to a point that it was too much to bear.

So, I'm looking for recommendations as to lifts I can do where I don't put that compressive pressure between my hands and forearm- benches (flat, incline, and especially decline) and militaries, seated dumbbell shoulder press, and most other presses. I usually do 5x5s, so it's a problem. One that comes to my mind is pec deck flys (not ideal, but I'll take it). I'll also throw in a lot of barbell shoulder raises (swinging up to the sides and swinging up in front), but really looking for any larger-group lifts.

Any ideas here? Thanks!

rest until the pain is gone....then start back with pretty low volume...and ease into it....you may just have to be a low volume person for quite awhile :)

Tried it, but it always comes back eventually- I don't think I can stengthen the cartilage up like a muscle :)

Maybe it's time for a (low-volume) cut!

Have you tried any sort of wrist wrap or support?

IW

I always use wrist wraps (like Inzer) when I bench press. Otherwise my wrist hurts. Not sure if it will help, but it is worth a try.

You know what- I'll give it a try- thanks!

No problem.

IW

good luck
 

try using gluves with wrist

Re: wrist injury- lift recommendations
 

Before judging this product by other reviewers, please keep in mind that every wrist injury is different and will have different results. I usually don’t do a follow up review, but this device has had such a major impact on my life.