Strength training with wrist tendonitis

tinkerbellang83

Currently treating wrist tendonitis from rowing (clashed oars a couple of times) with ibuprofen, ice, a wrist support when working and as much rest as possible, but would like to continue strength training, never suffered with it on the wrist before, but had a similar but more intense injury to ankle before. It's uncomfortable but not overly painful at the moment.

Has anyone else suffered with it and continued to train? My intention is to just do bodyweight/very light dumbbells, but with that said, I don't want to overdo it and do longer term damage.

Any suggestions/modification advice welcomed.

mbaker566

sounds like you have a good idea of what is should be done. however, double check with a dr so you don't do long lasting damage.

tinkerbellang83

mbaker566 wrote: »

sounds like you have a good idea of what is should be done. however, double check with a dr so you don't do long lasting damage.

Thanks I plan to have a chat with a doctor later and maybe sort out a physio appointment if it doesn't ease up in the next week or two.

julie_broadhead

I continued training with tendinitis. Here is what worked for me:
-modify exercises to keep the wrist in a neutral position. Examples include dumbbell shoulder press with a neutral wrist, doing push ups on fists or use two dumbells on the floor as push up grips.
- I avoided exercise that would have me in an extended wrist position for a long time. No mountain climbers, yoga, and I did planks on my elbows.
- Wear hard wrist braces! I was able to bench press and barbell OHP with the hard braces.

I'd highly recommend physical therapy.

jseams1234

I have tendinitis in both elbows. I use wraps and try to avoid lifts that are *too* painful (push past what I consider a 4 on a 10 scale). I also Voodoo Band my elbows frequently and will use Ibuprofen on the day of my session prior to the workout. However, I'd like to mention something about Ibuprofen and tendinitis. There is a lot of evidence out there that overuse of Ibuprofen is terrible for long term treatment. It may actually prevent proper healing even while providing temporary pain relief.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2770552/

Cherimoose

Here's a strength routine that doesn't involve the wrist:
https://community.myfitnesspal.com/en/discussion/comment/41244203/#Comment_41244203
Videos of them should be on youtube.

About Ibuprofen, don't take it before exercising, because you want to feel if a certain movement hurts, so you can avoid it.

tinkerbellang83

jseams1234 wrote: »

I have tendinitis in both elbows. I use wraps and try to avoid lifts that are *too* painful (push past what I consider a 4 on a 10 scale). I also Voodoo Band my elbows frequently and will use Ibuprofen on the day of my session prior to the workout. However, I'd like to mention something about Ibuprofen and tendinitis. There is a lot of evidence out there that overuse of Ibuprofen is terrible for long term treatment. It may actually prevent proper healing even while providing temporary pain relief.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2770552/

Thanks for the info and the link, only using the ibuprofen to get initial swelling down, it's not a.chronic issue, so definitely not intending long term use, probably just the next day or two. I'm mostly using Deep Freeze for relief or one of those wheat filled things that you can freeze/heat (only using cold function).

At this point it's only discomfort rather than pain, unless I am carrying something awkwardly, didn't realise how ambi-dextrous I was until I couldn't use my left hand as much

ronocnikral

I'm just a loser on the internet, but in the 2 cases I've ever had joint pain (knees and elbows tendonitis), the solution has always been antagonist training. For the knees, it was strengthening the hammys. For the elbows it is strengthening the lower bicep and top of the forearm. I would follow that logic to the wrist, and work the wrist extensors. But that is just me.

With my elbows, every time I started to climb, I would climb about 2-3 times per week and the pain in the elbows would start and I would back off. This time around, I've been religious about the antagonist training (3x a week for 10 mins) and I am climbing 5-6 days per week and pain free.

tinkerbellang83

Just to follow up - I did my strength training sessions (used a lightweight dumbell on the bad wrist) and did a good bit of stretching, I took most of the week off from rowing and went out on Sunday, no further pain or discomfort.

Thanks again to all those who gave some advice above.