Friday, October 22, 2021

How To Sprain Your Wrist Without Pain And Fast

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Take A Strong Mental Note Of What You Did That Caused Your Wrist To Hurt So You Dont Make The Same Mistake Again

  • For me, the first thing that caused a sprain was holding an L-sit on a 2? slackline.
  • The next time, it was from doing wrist-to-fist push ups. Ironically, this is an exercise that I was doing for strengthening my wrists. I had been doing them on my knees without any problems. I tried to do one rep in plank position just to see if I could and I hurt my wrist.
  • After that was healed, I was starting to get better at handstands. Once I started to stick the freestanding version, I got hooked to trying handstands more often. And then my wrists started to feel great pain.

I am telling you these things because I don’t want you to make the same mistakes. I will stick to wrist-to-fist push ups on my knees for a very long time.  I will never just jump into a handstand anymore without thoroughly warming up my wrists so they have better range of motion.  If I didn’t take mental note of these things, I could very easily make the same mistakes again.

If You Want A Support Brace That Doesnt Interfere With Your Grip These Skids Wraps Are Awesome

These stabilize your wrist and prevent you from going into painful ranges without interfering with your grip. With it, you could hold on to a bar or rings with a standard grip . You could do yoga on the floor or whatever else and feel protected. But again, remember, this is not an invitation for you to use your wrists before they are fully healed.  You should only attempt to use your wrists for heavier things when it feels healed up. Chronic pain is not something you want to deal with just because you kept preventing yourself from healing completely.

The Wrist Is Mostly Just Bones And Connective Tissue And Its Going To Heal Slower Than Muscle

Look at the arm in the middle below. Around the wrist, you see it’s white. That’s because there are no muscles there. The muscle bellies that control your wrist movements are found proximal to your wrist . Those muscles cross over the wrist joints and onto the hand through tendons and the wrist is full of an intricate array of ligaments. When you have a sprain in the wrist, it’s these ligaments and tendons that need healing, and their metabolic rate is 7-10x slower than muscle tissue due to their lack of vascularization . What would take muscle tissue just one day to heal, would take connective tissue 7-10 days to heal.  You cannot speed up this process through magic. This is why it is imperative you do not aggravate your condition further by “pushing through the pain” or anything silly like that.  Heed the pain signals your body is giving you.

Warmed Them Up Good But Dont Jump Back Into Your Normal Routine As Hard As You Used To

You are not an on/off switch! If you lift weights, start with a lighter weight. If you do bodyweight exercises, test your wrists with the easier progression of an exercise.

For example, if your goal is to do push ups…

  • Try push ups on your knees and see if that hurts your wrist.
  • If that’s okay, then try some inclined push ups and see if your wrists are okay with the pressure.
  • If that’s okay then move onto normal push ups. If you felt pain again at any of the steps, that’s a red flag to not increase the intensity, cause that may be detrimental to the healing process.
  • If you got to normal push ups and you didn’t feel any pain, GREAT! Plus, those earlier progressions acted as a great warm-up to get the blood flowing anyway, so they’re totally worth doing.

There’s plenty of time for you to gain your strength back.  Don’t fuck things up and aggravate your condition, unraveling all your progress just because you went too hard, too fast. “No pain, no gain” doesn’t apply to joints and is a recipe for chronic pain if you’re injured.

Is It A Sprain Or Worse Go See A Doctor If Any Of The Following Are Being Experienced

Stem Cell Therapy

Jarlo, the physical therapist of GoldMedalBodies has written a helpful article on helping you understand if this is something you could manage on your own or see a doctor.

If you experience any of the following symptoms, go to a doctor:

  • numbness/tingling,
  • significant weakness not related to pain,
  • pain that wakes you up at night,
  • sharp, shooting pain that goes down your arms or legs,
  • any pain that doesn’t improve significantly within a week and pain of greater than 5 on a 1-10 scale.

Also, here is a “Wrist Pain Decision Guide” by the Harvard Medical Site. Answer the questions and it will help verify that you indeed, have a sprain, or something else.

Update: Harvard removed their wrist pain decision guide, but I found it here on web.archive.org. Hopefully that works.

Consider Using Parallel Bars Or Parallettes To Alleviate Wrist Pressure For Your Hand

If you have a practice that includes frog stands, handstands, planches and so forth, then all your weight is going on your wrists.  Unfortunately it’s very common for the wrists to give out before the other body parts in handstand practice. But if you use , it will help alleviate the pressure off your wrists because your wrist will be in a neutral position and not extended. It’s akin to doing push ups on your fists rather than on your palms.

If It Is Indeed A Sprain The Prognosis Is Excellent If You Allow Your Wrist To Rest

This is especially true for people who do not exercise or play sports that use the wrist. So listen, unless you’re getting paid big sums of money to be an athlete and you have to do it to support your family, then there is absolutely no reason to risk injuring your wrist again. You have all the time in the world to heal.  If you are impatient and aggravate your condition again, you will delay the healing process even further.

You Waited Good Now Make It A Habit To Always Warm Up Your Wrists With This Video

No matter if you’re going to do push ups or yoga or anything wrist related, warm them up using the video below. Make it a ritual to go through this sequence. It really is that good. Your wrists will be stronger and more flexible because of it.  And as always, if any of the motions hurt, skip those particular ones and heed that as a warning sign that you’re not completely healed up. If you’re pain-free, I recommend you do this sequence everyday, actually!

After you watch the video a couple times, you can just write down this “cheat sheet” below and always have it by your side for reference until you memorize it!

  • Finger Pulses
  • Side to Side Palm Rotations
  • Front Facing Elbow Rotations
  • Side to Side Wrist stretch
  • Rear Facing Wrist stretch – palms down
  • Rear Facing Wrist stretch – palms up
  • Rear Facing Elbow Rotations 
  • Forward Facing, Lean Forward as much as possible
  • If Anything Causes The Slightest Bit Of Pain Forgo That Exercise For Now

    Write down which exercise hurts as you go through your workout. For example, I found that pull ups didn’t hurt but chin ups did. I also experienced pain when I went into the RTO Support Hold. So I didn’t do chin ups, support holds to not risk screwing anything up. I waited a few more days before trying those exercises again and sure enough, they were fine a few days later. You’re not gonna melt and lose your gains or develop muscle imbalances in the meantime.

    Dont Worry Your Wrists Will Not Only Heal But Be Stronger Than Before

    When I had sprained my wrist, I met another guy who had a sprained wrist as well, and I was like, “Oh man that sucks!” And he actually replied with, “No it doesn’t suck.”  I was bewildered and I asked why. He said because he was now taking care of it, letting it heal and doing wrist exercises, and as a result of all this, it’s actually going to end up being stronger than it ever was before!

    That got me looking up. And he was right, both our wrists are effin’ fine now.  I was demoralized, depressed that I couldn’t workout and I was thinking I was screwed for life. He got me to realize that things were not only going to be all right, but better than all right. All it takes is patience and compliance with your rehab.

    Pain Gone Wait One More Week Before Jumping In To Your Normal Routine

    So maybe you did the hot/cold contrast bath last night and woke up this morning with zero wrist pain?  Well, that’s an amazing feeling.  But that doesn’t mean you’re ready to jump on your hands.  Once you are 100% pain-free, wait one more week. This one in particularly hard to chew but it makes a lot of sense. Keep your eye on the prize and keep being very careful with your wrist until that extra week has passed.

    Stop Using Your Injured Wrist For Even The Smallest Things That Hurt

    You may think that opening a door with your injured wrist may not be a big deal since it only hurts for just a fraction of a second, but all moments add up! Completely abstaining from using my wrist in even the tiniest ways was crucial to my recovery. For example:

    • I started opening doors only with my non-injured hand.
    • I put on my seat belt only with my non-injured hand.
    • I turned the steering wheel only with my non-injured hand.
    • I cooked and chopped food only with my non-injured hand.
    • I did everything with my non-injured arm.
    • If it hurts even a little, don’t do it!

    If Your Sprain Isnt That Bad This Compression Brace Feels Amazing

    14 Frequent Symptoms of Colles Fracture

    This  feels good.  Really good.  The compression is supposed to reduce the swelling/inflammation which helps with the circulation.  It feels like it’s just hugging the wrist and while I didn’t think there was any swelling to begin with, I would wear this at night and wake up with my wrists feeling better. I especially like to wear it on that last week where I know I’m almost healed up but don’t need a hardcore support brace.

    Easiest Ways To Break Your Finger Hand Or Wrist With Little Pain

    You may not realize this, but your fingers, wrist, and hands are most fragile parts of your body, although they are compiled of 27 bones each and there are 6 easiest ways to break your finger, hand or wrist with little pain.

    Growing up as an athlete, involved in a number of very different sports, I’ve had my share of broken bones. I remember being a kid and thinking it was so cool to have a bright colored cast to show off at school. However, I never really considered the pain of a broken bone that required that “cool cast.” That is until, I broke my wrist while roller skating at a friend’s birthday party when I was 8 years old. To be honest, I don’t remember much of the pain, but I do remember that it hurt a lot and it was a dull, numbing pain. But, after crying because the doctor only had white cast material I finally got the cool, grape colored cast I’d always wanted. Years later, I broke the other wrist learning to snowboard in Lake Tahoe, Nevada. This time around, I decorated my arm with a light blue cast.

    Pressmaster/Shutterstock.com

    If breaking arms wasn’t enough, I later broke a bone in my foot attempting to play soccer barefoot, which I’ve learned is not a very good idea. For this one, I didn’t get a cool cast, but it did put me on the bench for my soccer and gold teams at the time, which I did not enjoy at all. Surprisingly, the largest number of bones are in our feet and hands and those bones are also among 6 easiest bones to break in our body.

    Whats The Difference Between A Wrist Fracture Vs Broken Bone

    When you hear the words fractured bone or broken bone what you’re really hearing are different terms with the same meaning. A fractured bone and a broken bone are the same. A fracture is a technical terminology a physician uses to describe an injury to the bone, while a broken bone is a common layperson way of describing an injury to a bone.

    Some think of a fracture as less severe than a broken bone, but technically that’s not the case. Physicians use words like displaced, malaligned, or angulated to describe a fracture that’s not in its normal position. At the end of the day, a fractured bone and a broken bone are one and the same and can be used interchangeably.

    Wrist Sprain Vs Broken Wrist: Signs To Tell Which Happened

    There are eight small bones in your wrist. Any of them can break and cause severe damage to your wrist. 

    Depending on the break, your wrist could take anywhere from weeks to months to heal. 

    Maybe you broke one of these eight wrist bones, but you’re unsure if it’s a break or a sprain. How do you tell the difference? 

    Here’s a guide on the difference between a wrist sprain and a wrist break that can give you insight on if you should see a doctor and the treatment options available to you. 

    Method 2 Of 4:performing Flexion And Extension Stretches

  • 1Extend your left arm straight out in front of you at shoulder-height. Stand or sit comfortably, then extend your left arm out in front of you at shoulder-height. Relax your fingers and turn your palm toward the floor.XResearch source
  • Maintain good posture and keep your head in a neutral, forward-facing position.
  • 2Pull your left wrist downward with your right hand. Hold the top of your left hand with your right fingers. Gently pull your wrist downward to bring your palm toward the underside of your forearm. Extend your wrist gently, but don’t force it to bend past your natural range of motion.XResearch source
  • Hold the downward stretch for 15 to 30 seconds.
  • Did You Know? Stretching your wrist downward is called an extension stretch.

  • 3Reverse directions to stretch your left wrist upward. Return to the starting position with your palm facing the floor. Grasp your left fingers with your right hand, and gently bend your left wrist backward as far as you comfortably can to stretch it in the other direction.XResearch source
  • Hold the stretch for 15 to 30 seconds.
  • Did You Know? This upward stretch is called a flexion stretch.

  • 4Do 3 repetitions on each side. Perform 3 downward and upward stretches on your left wrist, then lower your left arm. Next, raise your right arm to shoulder-height with your palm facing down and repeat the steps to stretch that wrist. Do 3 repetitions to stretch that wrist.XResearch source
  • Alternate downward and upward stretches.
  • Everything You Need To Know About Relieving Wrist Sprain

    For many people, the thought of an injury is troubling only if the injury seems major.

    A broken bone or even a fracture is seen as a big problem. But we rarely consider things like sprains to be as troublesome – yet they should be placed in a similar category.

    Sprains occur when strong ligaments are pushed beyond their limit. In some cases, a sprain can even see these ligaments tear. Sprains can occur for a variety of reasons. From sports accidents to simply moving a part of the body wrong under certain conditions during daily activities, sprains are a very common injury.

    You could fall with your hand outstretched, or twist your arm in an odd way – the result may be a sprained wrist. One of the most common areas to experience a sprain, this type of ailment can be especially problematic.

    Even if you aren’t an athlete who is concerned about losing time in competition, you will still experience issues in day-to-day life if you sprain your wrist. Today we’ll talk about the problems a sprained wrist can present, as well as how to relieve this pain.

    Dealing with the Pain of a Wrist Sprain

    Drop The Ego And Rest Youre Not Going To Lose Your Gains

    When I started to finally stick a handstand… I ended up trying handstands way too often without warming up and sprained my wrist. And then I started to cry inside thinking I was going to lose my gains. I got antsy and wanted to train it so bad.

    But then it hit me.  It took me about ~6 months to be able to hold a handstand for just barely a few seconds.  And most of that was not strength related but more-so about coordination, balance and understanding how to hold tension in the right spots. So, if I let my wrists heal completely, and I mean COMPLETELY, then I could probably continue where I left off pretty fast.

    And besides, I hadn’t even practiced handstands for the first 29 years of my life. Why was I scared that I was going to fall apart into a skinny-fat individual from 3-4 weeks of off-time? This stuff sounds ridiculous when you think about how much the ego wants to show off.  Tell it to shut up.

    • No more surfing.
    • No more … you know what.

    What Are The Potential Complications Of A Sprained Wrist

    If a sprained wrist is not allowed to heal completely before you resume your normal activities, this could result in further injury, , and stiffness. Fortunately, most sprained wrists heal well and do not cause any long-lasting effects.

    If wrist surgery is necessary to repair a torn ligament, there are risks associated with the surgery itself, such as increased pain, infection, and . Ask your surgeon to explain how the surgery works, including its risks and benefits compared to more conservative medical care before making a final treatment decision. 

    What Is The Best Support For Managing Your Wrist Injury

    Tendinitis of the Wrist or Is It a Sprain?

    This entry was posted on 7th September 2016 by Michael Core.

    First and foremost, it depends on the injury sustained and what your intended purpose of the brace is .

    But first, let’s look at wrist injuries in general.

    As with the majority of injuries we are all likely to suffer from a wrist injury at some stage, whether following a trip or fall or through repetitive strain complaints .

    Relieving Wrist Sprain: Home And Professional Remedies

    Image source: unsplash.com

    When you have sprained your wrist, you’ll likely know it immediately. Wrist sprain is categorized by pain, swelling, tenderness, warmth, and bruising. You may even hear a pop at the time of injury, which is a direct sign that something bad is wrong.

    Let’s split up the treatment solutions into three categories. We’ll go over the actions you can take yourself, the actions your physician may take in treating your injury, and finally a category about things you shouldn’t do.

    Key Points About Hand Elbow Or Wrist Sprain Or Strain

    • Hand, elbow, and wrist sprain and strains are common injuries with similar symptoms.
    • Anyone can sprain or strain their hands, wrists, or elbows.
    • Hand, elbow, and wrist sprains are when a ligament is torn. Hand, elbow, and wrist strains are when a tendon is strained or stretched.
    • Hand, elbow, and wrist sprain and strains are often caused by overuse, activities requiring repetitive motions, and trauma.
    • Most hand, elbow, and wrist sprains and strains will heal quickly with proper treatment.

    What Does Movement Have To Do With A Sprained Wrist

    Image courtesy of Curso ENARM 2017

    So we talked a little bit about how the wrist allows for lots of movement, and also how symptoms of a sprained wrist generally hinder movement both in terms of stiffness and pain. So what’s the connecting factor? That answer lies in the ligaments that surround the wrist.

    When you see the word “sprain” , and assuming it is being used correctly, this refers to damage to  a ligament or multiple ligaments. On the other hand, the word “strain” refers to damage to a muscle. So when you sprain your wrist, or ankle, or any other joint in the body, you are damaging the ligaments that surround that joint.

    Ligaments are like elastic bands. They are tight enough that when they span over a joint they offer some additional stability, but if they stretch too much, they can be taken beyond the amount they are able to stretch, resulting in micro-tears, a partial tear, or complete rupture. These are passive structures, meaning you don’t have voluntary control over them like you do with muscles.

    Here is a brief explanation of a sprained wrist from a hand and wrist surgeon at the Mayo Clinic. In this brief video, Dr. Kakar gives a nice explanation of the wrist and wrist sprains, and provides his thoughts on treating a sprain.

    Make It A Habit To Grip The Floor With Your Fingers

     

    • I originally learned this “cambered hand technique” from Chris Salvato as a powerful tip for hand-balancing. The power of your fingers are not to be ignored.
    • Emmet Louis shows you how pulling the fingers back allows you to exert tons of power.
    • In this video by Esther Ekhart on how to protect your wrists, she explains the importance of gripping the floor with your fingers. She mentions how if you’re on your hands and someone is able to easily lift your finger, then that’s a sign most of the pressure is likely in the heel of your hand.

    Experiment With These Wrist Positions On The Floor

    To take this concept of not collapsing weight into the heel of your hand to the extreme, if you put your thumb back, your wrist lifts off. This requires some flexibility and finger strength, but it’s a nice stretch in itself and actually feels good since it puts the wrist into a completely neutral position.  If I need to stay on my wrists during a yoga class for a long time and my wrist feels funky, I will often do this.

    What Are The Different Grades Of An Injury Sprain

     

    Just as there are degrees of a burn, there are different grades of how bad a sprain can be.

     

    A grade I sprain – overstretched ligament or a mild tear, with little to no joint instability. It hurts, but you’re still able to move your sprained joint and bear weight in the location.

     

    A grade II sprain – more serious but still incomplete ligament tear, with some joint looseness. It definitely hurts and there will be prolonged pain and swelling. 

     

    A grade III sprain – completely torn or ruptured ligament. While not a broken bone, you’ll be unable to bear weight on the joint because it’s unstable. There will be severe pain and swelling. There may have been a “popping” sound and you will notice bruising because of bleeding underneath the skin from the ligament tear.

     

    Hand Elbow Or Wrist Sprain Or Strain Risk Factors

    Anyone can get a hand, elbow, or wrist strain or sprain. There are a variety of factors that can increase your likelihood of developing a hand, elbow or wrist sprain or strain, including:

    • Playing a sport or performing activities that require repetitive motions or exertion of the hands, elbows, or wrists can increase the risk of hand, elbow, or wrist strains and sprains.
    • New routines. A sudden increase in physical activity with a lack of preparation or conditioning can increase the risk of hand, elbow, or wrist strains and sprains.
    • People who are prone to falling are also at greater risk for hand, elbow or wrist strains, and sprains.
    • Prior injury. Muscles, tendons, and ligaments that have been previously injured are more prone to sprains and strains.


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