Help with workout routine with injured wrist

knives00005

Hello!

I may have De Quervaine's on my wrists. It hurts when I make a fist with thumb inside and bend it downwards. I can still hold, grasp, pinch no problem though but sometimes when my hand bends quickly, it hurts.

I used to lift weights - now, I want to "reprogram" my session, even though it doesn't hurt to lift weights - just to care for my wrists. I have wrist supports (too late) and a wrist & thumb brace when I'm sleeping.

My typical program consists of (all have 30mins cardio on elliptical):

Day 1 - Chest and Tricep
Day 2 - Back and Bicep
Day 3 - Shoulders and Leg
Day 4 - same as day 1
Day 5 - same as day 2
Weekends - Rest
Day 1 of next week - same as day 3
Day 2 of next week - you get the cycle.

All mix of machines and free weights (dumbbells and Z bar barbell). I don't do squats/deadlifts/benchpress, I'm still an amateur here.

Any suggestions to modify my routine? If needed, I can post exactly what my exercises are.

knives00005

Up.

TavistockToad

I don't do squats/deadlifts/benchpress

because of your wrist?

Pinkranger626

Squats are a really great base exercise that I would highly recommend incorporating into your routine,same with deadlifts. you can start with no weight at all (squats) and light weight for deadlifts until you get your form and technique down. Squats and deadlifts are better than using the weight stack machines because it also incorporates your core and all the stability muscles to keep you from falling over. The weight stack machines only use the one muscle group your working.

As for wrist stuff, you can try to use pushup stands or dumbells for when your doing anything that requires you to put weight on your hands, make sure the wrists are stacked and in line with the knuckles and arms to keep everything in a neutral position (no hyperextension). As far as everything else, if it doesn't bother your wrist, why stop doing it? Check in with your doctor and see if there's any physical therapy that you should be doing and make sure to keep up with those exercises to keep everything strong and working properly.

knives00005

because I don't know the proper posture yet

knives00005

Squats are a really great base exercise that I would highly recommend incorporating into your routine,same with deadlifts. you can start with no weight at all (squats) and light weight for deadlifts until you get your form and technique down. Squats and deadlifts are better than using the weight stack machines because it also incorporates your core and all the stability muscles to keep you from falling over. The weight stack machines only use the one muscle group your working.

As for wrist stuff, you can try to use pushup stands or dumbells for when your doing anything that requires you to put weight on your hands, make sure the wrists are stacked and in line with the knuckles and arms to keep everything in a neutral position (no hyperextension). As far as everything else, if it doesn't bother your wrist, why stop doing it? Check in with your doctor and see if there's any physical therapy that you should be doing and make sure to keep up with those exercises to keep everything strong and working properly.

I stopped as a preventive measure. I can feel the "stress" on my wrist, especially when doing hammer curls. Machine Bench Press and Shoulder presses don't make it painful, but yeah, I feel it on my wrist. Either I became conscious or something, I really don't know.

I will try to have someone teach me squats by January. For now, I'm sticking to dumbells and machines and cardio. But since my wrists are kinda broke - any routine you might recommend? Aside from legs. I'm not stopping legs. lol