About 4-5 months ago I hurt my left wrist lifting weights (I believe doing dumbell shrugs). The pain was pretty minimal, so over the next couple of weeks I continued my normal exercise routines (I generally do a "high intensity" routine of 3 sets and 4-6 reps, focusing on 1-2 body parts per workout). Over this couple of weeks, the pain in my left wrist got worse and worse (the exercises that were giving me the most problems with my wrist were shoulder shrug and dumbell/barbell curl exercises) and I eventually took a break from working out on my left wrist. There was no pain at all when my wrist was stationary - but there was a little bit of pain when I move the wrist around a lot (particularly when I try to stretch it back) and a lot of pain when I lift using heavy weights. After taking a few weeks of break from working out on my wrist, I went back to my normal exercise routine and gradually, with each workout, the pain in my wrist quickly resurfaced to the level it was at before I took a break. After a few months of cycling between taking a couple of weeks break from working out on my wrist and going back to try it again I am still at the same point where my wrist does not hurt when it is stationary, but hurts when I test it by moving and twisting it around a bit and hurts even more when I lift heavy weights with it. I went to the doctor last month and x-rays show no broken bones/fractures in the wrist. I've been seeing a physical therapist for a couple of weeks and they say my hand is stable, though they have noticed a little bit of swelling, but they don't know for sure what the problem is. Is it probably just a sprain or could it be something more serious?? The pain really isn't as bad as I've perhaps made it seem but what I'm more worried about is why the pain has continued to persist for 4-5 months... I am wondering what I should do to get the wrist back to 100%?? My physical therapist has me doing stretch exercises and has recommended I put ice on the wrist after workouts and I'm supposed to have a nerve induction test performed within the week but other than that is there any advice someone out there can provide me with to nurse my wrist?? Thanks!!
When I first started lifting, my left wrist would be sore and abit swollen for a few months too. Thought I had really done something wrong at first. Then figured I just strained it at first. I had some inflexibility with both and could not completely turn "palms up"...especially with my left. Doing sulpinating bicep curls especially was painful for awhile until the supporting muscles were strengthened and the tendons got accustomed to being stretched and moved so much.
I had been doing strength lifting for over a year now. Started out doing this for three days a week in college classes for 4 semesters. Now that the classes are over, six months ago, I workout at least twice a week at home.
A couple of weeks ago, I upped my dbl curls to 35lbs Found doing hammer curls was the only way to lift them right now. But able to sulpinate using 30lbs.....if only for 3 sets of 4 reps. I had been doing sulpinating curls with 25lbs easily before.
My instructor had all the women start out doing this style of bicep curl instead of the hammer with lower weights. It works the forearm and the wrist as well. I found I liked lifting and just ran with the premise of "women's strength building". Went further than the others. There are some forearm exercises you can try to build up the wrist better with lower weights.
I know what kind of pain you're talking about. I had a simular problem but mine was caused by doing barbell bicep curls. Felt fine if I didn't move it but moving it in certain ways caused pain (twisting or up and down in my case). I too got an x-ray and everything checked out fine. One thing I did which seemed to help was wrap my wrists up in ace bandages. You can do it only at night if you want so you aren't all bandaged up during the day. Ice is also helpful. The biggest thing is rest. I know that's not what you wanted to hear but it's the truth. A few weeks isn't long enough. You need to give it around 4 weeks. If you continue on with it in the state it's in you'll be looking forward to arthritis and stuff like that when you get older. Either stop doing the exercises that hurt the wrist or lower the weight to a point where it doesn't hurt and it will heal up in around 4 weeks time. Also you might try wrist supports when lifting to give your wrists extra support and limit your range of motion when lifting so you can continue lifting without pain and let your wrists heal better but stop using them when your wrists get healthy otherwise you may further weaken your wrists. But generally rest is the most important thing and making sure you don't continue to hurt your wrists.
Keep Pumping...see what happens
That is kind of weird. Might try 2 things. 1: anti-inflammatories like ibuprofin. Couple times a day, morning and night. And 2: rest with heat/ice therapy. Avoid painful movements for a few (3-4 weeks). Also use a heat pad for 5-15 minutes, then immediately apply ice for 5-15 minutes (can use hot/cold water too). Do this back and forth a few times but always finish with ice. The heat causes hyper inflammation by drawing blood to the injured area. Then the ice pushes it all out, dropping the swelling. This is literally pumping nastiness away from an injury (note: don't ever do this on a fresh injury. 48-72 hours old AT LEAST) and can help hasten recovery. That's about the extent of my non-medical injury advice. If you get really concerned or if it just doesn't get better (or keeps getting worse), consider a specialist. Good luck, man.
Keep your body lean, your blood clean and your mind sharp. -Rollins