Hurt wrist lifting weights

mickeyullrich
mickeyullrich Posts: 156 Member
edited January 27 in Fitness and Exercise
For the second time in the past few weeks, I am experiencing pain on the outside of my left wrist. The only thing I can think of that would cause this is lifting weights (I am 8 weeks into Chalean Extreme). The last time this happened, I took a few days off and just did cardio and the pain went away, but I am wondering if there is a way to prevent this. Does anyone know of anything that helps stabilize your wrists when you are lifting ( I am only using dumbbells and the heaviest ones I use are 20 lbs each).
Thank you! :smile:
Christine

Replies

  • JNick77
    JNick77 Posts: 3,783 Member
    For the second time in the past few weeks, I am experiencing pain on the outside of my left wrist. The only thing I can think of that would cause this is lifting weights (I am 8 weeks into Chalean Extreme). The last time this happened, I took a few days off and just did cardio and the pain went away, but I am wondering if there is a way to prevent this. Does anyone know of anything that helps stabilize your wrists when you are lifting ( I am only using dumbbells and the heaviest ones I use are 20 lbs each).
    Thank you! :smile:
    Christine

    You can buy wrist wraps / supports that can help. Do you know what exercise(s) might be causing the pain? Is the pain definitely more of an injury pain and not the on-set soreness you get from starting a new exercise program?
  • soysauce6626
    soysauce6626 Posts: 118 Member
    There are weight lifting braces you can find on the internet. I would suggest to supplement with fish oils and CLAs which are fatty acids which have shown to help with inflammation and help with join health.
  • mickeyullrich
    mickeyullrich Posts: 156 Member
    Thanks for the input...I will have to check out those wrist straps. I don't think it is a soreness...it is more like a pain...almost like my wrist needs to crack but it can't. I have recently tried to increase the amount I am lifting so I am not sure if I am bending my wrists incorrectly while I am doing it. Thanks again!
  • JNick77
    JNick77 Posts: 3,783 Member
    Thanks for the input...I will have to check out those wrist straps. I don't think it is a soreness...it is more like a pain...almost like my wrist needs to crack but it can't. I have recently tried to increase the amount I am lifting so I am not sure if I am bending my wrists incorrectly while I am doing it. Thanks again!

    His Fish Oil recommendation is good, try it. Glucosamine Chondritin with the Fish Oil could help a lot. How about your job, much time in front of a keyboard and mouse? For exercise form you can always YouTube search videos for exercise form.
  • jlclabo
    jlclabo Posts: 588 Member
    For the second time in the past few weeks, I am experiencing pain on the outside of my left wrist. The only thing I can think of that would cause this is lifting weights (I am 8 weeks into Chalean Extreme). The last time this happened, I took a few days off and just did cardio and the pain went away, but I am wondering if there is a way to prevent this. Does anyone know of anything that helps stabilize your wrists when you are lifting ( I am only using dumbbells and the heaviest ones I use are 20 lbs each).
    Thank you! :smile:
    Christine

    are you doing any kind of impact workouts like boxing, kickboxing, or any kind of punching bag work?
    does it hurt all the time or just when you put a load on it or weight it in any way?
  • mickeyullrich
    mickeyullrich Posts: 156 Member
    I will definitely check out the Fish oil too. I don't work outside of the home....I stay at home with my four kids so my only computer time is on MFP :smile: ! But the YouTube idea is a great suggestion because I know I am doing something wrong, just not sure exactly what! Thanks again!
  • mickeyullrich
    mickeyullrich Posts: 156 Member
    For the second time in the past few weeks, I am experiencing pain on the outside of my left wrist. The only thing I can think of that would cause this is lifting weights (I am 8 weeks into Chalean Extreme). The last time this happened, I took a few days off and just did cardio and the pain went away, but I am wondering if there is a way to prevent this. Does anyone know of anything that helps stabilize your wrists when you are lifting ( I am only using dumbbells and the heaviest ones I use are 20 lbs each).
    Thank you! :smile:
    Christine

    are you doing any kind of impact workouts like boxing, kickboxing, or any kind of punching bag work?
    does it hurt all the time or just when you put a load on it or weight it in any way?

    I don't use a punching bag (although with the way my five year old has been acting, I sure could use one :wink: ), but I have been doing some of the TurboFire workouts for my cardio (which are essentially kickboxing) so a lot of jabbing etc...
  • tigersword
    tigersword Posts: 8,059 Member
    Thanks for the input...I will have to check out those wrist straps. I don't think it is a soreness...it is more like a pain...almost like my wrist needs to crack but it can't. I have recently tried to increase the amount I am lifting so I am not sure if I am bending my wrists incorrectly while I am doing it. Thanks again!
    Unless you are specifically doing wrist curls, you should not be bending your wrists at all.
  • murphy612
    murphy612 Posts: 734 Member
    What exercise are you doing with the 20lb dumbell? I can see wrist pain when you're doing pushups, plank, anything you are putting a lot of pressure on your bent wrist, but I'm trying to think of something a 20lb dumbell would cause?
  • catfive1
    catfive1 Posts: 529 Member
    Thanks for the input...I will have to check out those wrist straps. I don't think it is a soreness...it is more like a pain...almost like my wrist needs to crack but it can't. I have recently tried to increase the amount I am lifting so I am not sure if I am bending my wrists incorrectly while I am doing it. Thanks again!
    Unless you are specifically doing wrist curls, you should not be bending your wrists at all.

    Keep your wrists stiff (no bending). They will want to bend when your muscles get tired.
  • bumblebums
    bumblebums Posts: 2,181 Member
    Thanks for the input...I will have to check out those wrist straps. I don't think it is a soreness...it is more like a pain...almost like my wrist needs to crack but it can't. I have recently tried to increase the amount I am lifting so I am not sure if I am bending my wrists incorrectly while I am doing it. Thanks again!
    Unless you are specifically doing wrist curls, you should not be bending your wrists at all.

    This--check your form. If your wrists are bending, something is wrong.

    A couple of things you could try instead of weights in the meantime. First are fist push-ups--you can only do them with straight wrists, and they will make up for any bench pressing you cannot do while recovering. Second are pulling exercises--anything that makes you move the weight towards you. This includes pull-ups (assisted or incline if you cannot manage the strict kind), pull-downs on a cable machine, or bent over rows with dumbbells.
  • murphy612
    murphy612 Posts: 734 Member
    Thanks for the input...I will have to check out those wrist straps. I don't think it is a soreness...it is more like a pain...almost like my wrist needs to crack but it can't. I have recently tried to increase the amount I am lifting so I am not sure if I am bending my wrists incorrectly while I am doing it. Thanks again!
    Unless you are specifically doing wrist curls, you should not be bending your wrists at all.

    ^^^ this. Also, I don't recommend going straight to wrist straps until you know what exactly is causing the pain. If you have a weak grip or weak wrists for example using a strap/brace will just set you back more because you'll never give them chance to get stronger. Make sure whatever you are doing you are using proper form (not bending the wrist) and use a lighter weight before going the wrist strap route. If it's very painful you should probably have it checked out by a doctor.
  • JNick77
    JNick77 Posts: 3,783 Member
    I wish I knew more about Chalean but I don't... What are some of the specific exercises? Sometimes the wrist can be bent and it's okay. If Chalean is anything like Boot Camp I'd like to see somebody do bodyweight dips with their arms behind them and NOT bend their wrist.
  • JNick77
    JNick77 Posts: 3,783 Member
    Thanks for the input...I will have to check out those wrist straps. I don't think it is a soreness...it is more like a pain...almost like my wrist needs to crack but it can't. I have recently tried to increase the amount I am lifting so I am not sure if I am bending my wrists incorrectly while I am doing it. Thanks again!
    Unless you are specifically doing wrist curls, you should not be bending your wrists at all.

    ^^^ this. Also, I don't recommend going straight to wrist straps until you know what exactly is causing the pain. If you have a weak grip or weak wrists for example using a strap/brace will just set you back more because you'll never give them chance to get stronger. Make sure whatever you are doing you are using proper form (not bending the wrist) and use a lighter weight before going the wrist strap. If it's very painful you should probably have it checked out by a doctor.

    Wrist wrap / support, not wrist strap, different tools. I made the same mistake on a post last week. LOL
  • h9dlb
    h9dlb Posts: 243 Member
    most probably bad form - watch some you tube videos or vids on bodybuilding.com. I agree with above re taking fish oil daily - 6-10g
  • CorvusCorax77
    CorvusCorax77 Posts: 2,545 Member
    I wrap my wrists. It helps.
  • murphy612
    murphy612 Posts: 734 Member
    Wrist wrap / support, not wrist strap, different tools. I made the same mistake on a post last week. LOL

    I know :wink: The orginal message said wrist strap, but I wanted to include support, wrap, and anything else just to emphasize it's important to strenghten your wrists (unless injured of course) and to find out what is causing the problem before reverting to using "tools". I use a versa-grip when I deadlift because my grip strength was hindering my weight progression, but I waited as long as I could before using them so I could still continue to strengthen my grip.

    Opps, sorry got off topic. :-)
  • mickeyullrich
    mickeyullrich Posts: 156 Member
    These are the last two circuits of Chalean Extreme that I suspect I hurt it on. This is supposed to be the "heavier" phase, and I know my wrists are supposed to be straight, but I have felt them waiver sometimes...though I can't remember exactly what exercise it was (the bench press on the floor might have been one of them).


    Push Circuit #2
    The second circuit is made up of the following exercises:
    1. Warm up
    2. Standard Overhead Press (military press)
    3. Single Leg Lunge
    4. Standing Reverse Fly
    5. Standing “Arnold Press” (military press with supinated lift, palms facing you as you lift, palms facing your ears mid way up, palms facing front at the top)
    6. Single Leg Dead Lifts (beginner modifier keep leg on floor)
    7. Bent over Lat Raise
    8. Frontal Shoulder Press (narrow military press)
    9. Single Leg Tap Lunges (dip back with leg, drag leg forward, then stand with weight on working leg)
    10. Lateral Delt Raise
    11. Cool down

    Push Circuit #3
    The third circuit is made up of the following exercises:
    1. Warm up
    2. Sumo Squat (plie)
    3. Single Arm Row
    4. Chest Fly (on floor)
    5. Bowler Lunge (curtsey dip)
    6. Double Arm Bent Row
    7. Bench Press (on floor)
    8. Single Leg Sumo Squat (I thought this was awkward as executed, with both legs flat on floor, I raised one heel to better isolate one leg)
    9. Reverse Grip Bent Row
    10. Long Arm Pullover (skull crushers)
    11. Cool down
  • JNick77
    JNick77 Posts: 3,783 Member
    What is a Frontal Shoulder Press (narrow military press)? To me it sounds like a narrow grip and if that's the case that could be the culprit. Depending on how narrow of a grip, that can put added stress on your wrist for sure. Having a bent wrist on a standard shoulder press where your hands are slightly outside of your shoulders is fine. Some expert level lifters even practice a false grip on the OHP and Bench Press just to even better use that hand position. I'm not advising you to use it, just using it as an example to show that having a wrist bend in certain exercises is fine and needed.

    How about a Double Arm Bent Row? That doesn't sounds possible unless you're a contortionist. I know the single leg sumo squat is probably not the culprit but that sounds about stupid. LOL
  • murphy612
    murphy612 Posts: 734 Member
    I've never really had much wrist pain with any of those exercises (a few I haven't done though) but I do know I'm notorious for bending my wrists doing rows when the weight gets heavy. I'm not an expert but I think when your wrists bend you are using your arm muscles more than your back which could cause pain. My trainer always corrects me by telling me I have "T-Rex" arms and I know to keep my wrists straight, lol. I agree with most people that it's probably your form rather than an injury but you can get it checked by a doctor to be sure.
  • mickeyullrich
    mickeyullrich Posts: 156 Member
    What is a Frontal Shoulder Press (narrow military press)? To me it sounds like a narrow grip and if that's the case that could be the culprit. Depending on how narrow of a grip, that can put added stress on your wrist for sure. Having a bent wrist on a standard shoulder press where your hands are slightly outside of your shoulders is fine. Some expert level lifters even practice a false grip on the OHP and Bench Press just to even better use that hand position. I'm not advising you to use it, just using it as an example to show that having a wrist bend in certain exercises is fine and needed.

    How about a Double Arm Bent Row? That doesn't sounds possible unless you're a contortionist. I know the single leg sumo squat is probably not the culprit but that sounds about stupid. LOL

    LOL...If you have never had the pleasure of doing a single leg sumo squat, you should try it :smile:! Just pick one leg up and get to it.....I know it sounds really dumb....you are supposed to shift most of your weight to one foot and just use the ball of your foot on the other for support. I actually hate it and find it awkward! The Frontal Shoulder Press could definitely have something to do with it because it is a struggle for me. I am going to take some advice and watch some clips on form to get a better idea on what I am doing wrong!
    Thanks for the info!
    Christine :smile:
  • JNick77
    JNick77 Posts: 3,783 Member
    What is a Frontal Shoulder Press (narrow military press)? To me it sounds like a narrow grip and if that's the case that could be the culprit. Depending on how narrow of a grip, that can put added stress on your wrist for sure. Having a bent wrist on a standard shoulder press where your hands are slightly outside of your shoulders is fine. Some expert level lifters even practice a false grip on the OHP and Bench Press just to even better use that hand position. I'm not advising you to use it, just using it as an example to show that having a wrist bend in certain exercises is fine and needed.

    How about a Double Arm Bent Row? That doesn't sounds possible unless you're a contortionist. I know the single leg sumo squat is probably not the culprit but that sounds about stupid. LOL

    LOL...If you have never had the pleasure of doing a single leg sumo squat, you should try it :smile:! Just pick one leg up and get to it.....I know it sounds really dumb....you are supposed to shift most of your weight to one foot and just use the ball of your foot on the other for support. I actually hate it and find it awkward! The Frontal Shoulder Press could definitely have something to do with it because it is a struggle for me. I am going to take some advice and watch some clips on form to get a better idea on what I am doing wrong!
    Thanks for the info!
    Christine :smile:

    Hmm... I'm not sure that I'm coordinated enough for that. LOL.

    Yeah, watch some videos on form and see if that helps. Also, perhaps avoid any exercise that involves a press or pull and that requires a narrow grip. Keeps your hands around shoulder width to just outside your shoulders and see if that helps at all.
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