I sprained my wrist months ago, thought it would heal on its own like other injuries I’ve had, but I guess I am officially old now.
I was lifting something heavy which shifted weight suddenly. My left wrist jacked itself backwards under the weight. Now, whenever I try to bear pressure in a way that calls for bending my wrist backward it hurts like a bitch.
This includes thinks like pushing doors open. I have to use a fist if I am pushing a door open with my left hand.
The affected area is apparently where the index finger tendon on the back of my hand meets the wrist.
I plan on doing some exercises involving push-ups and the like, but I need wrist healing and/or support.
Is there a good brace out there?
Also, is the injury likely permanent and stationary at this point or can it heal?
I’m guessing you tore a tendon or ligament. After this long, it’s going to be tough to get it to heal if ever. See a doctor, preferably an orthopedist or sports medicine.
One principal in barbell training is to always lift a weight in the way you are describing does not aggravate your injury (well that’s an ungainly sentence, but I hope you get the idea). Bottom line is that if you lift correctly, you shouldn’t have any pain.
For pushups, I would recommend getting these things called the Perfect Pushup, or you can jimmy up something that allows you to hold on to handles on the floor.
If you want to get into strength training in general, I’d recommend reading Starting Strength.
The exercise is P90x, so much more than push-ups. I did it for a while then stopped. Then injured. I’d like to start again but would hate to think I am permanently unable.
I see some athletic wrist braces online with comments to the effect that people thought they would have to quit a sport completely until getting the brace.
+1
In the interim, you could get a wrist brace designed to help carpal tunnel, which would at least keep you from flexing things wrong too badly.
I have a recurring wrist tweak from exercising. I found a brace at Sports Authority that works really well in limiting the range of motion.
It is an elastic tube that you slide down onto your wrist - you can adjust exactly where you want it. And it has a strap that attaches with velcro, so you can set the limit on the range of motion by how tight you set the strap (more tight = less range of motion).
Thanks. I’ll look into that.
I don’t notice the injury at all unless my wrist goes back under sudden pressure past certain angle, close to a flat palm. If I can limit the range of motion in that way, it should be fine.
If the brace doesn’t work, then I guess I’ll have to tape it up with a big wad of tape over my fist, like a football player. 