Sprained my wrist yesterday doing horizontal bench press - bad form

serapel

This is where being 45 sucks. I'll have to take it easy for a few weeks.

I wasn't paying attention to my form. dang it!!!

What will help it heal? I've been putting arnica on it every 1/2 hour or so. I did it yesterday, but didn't feel the sprain until last night. It came gradually.

It's a 5 out of 10 in pain.

Alisonswim46

Ice! And maybe visit the doctor.

newbie3122

Ice and stabilize it.

DopeItUp

I would probably try to immobilize it. Wrap it or wear a splint (like for carpal tunnel sufferers).

CafeRacer808

RICE - Rest, Ice, Compression, Elevation (although you can probably skip the elevation part).

serapel

Thanks. I have a brace. I'll wear it

mgalovic01

After they heal up a little, you may want to do some wrist curls to strengthen them.

SideSteel

I could be jumping the gun here with my reply but you may want to look at how the barbell is seated in your hand. If the barbell is placed too high up in the palm, you're creating a moment arm at the wrist (the barbell will not be centered over the forearm).

I go over it in a Q and A thread here and I made a short video. I'm not saying this is the issue, perhaps you had some sort of freak accident, but if this is a contributing factor you'd want to be aware of it:

https://community.myfitnesspal.com/en/discussion/10484261/december-q-and-a-thread

Cylphin60

Another vote for ice and a wrap.

You're strong and healthy, I bet it heals up quickly for you.

serapel

SideSteel wrote: »

I could be jumping the gun here with my reply but you may want to look at how the barbell is seated in your hand. If the barbell is placed too high up in the palm, you're creating a moment arm at the wrist (the barbell will not be centered over the forearm).

I go over it in a Q and A thread here and I made a short video. I'm not saying this is the issue, perhaps you had some sort of freak accident, but if this is a contributing factor you'd want to be aware of it:

https://community.myfitnesspal.com/en/discussion/10484261/december-q-and-a-thread

yep...held it wrong...exactly why I hurt my wrist. didn't pay attention to proper form. thanks