Can anyone assist with a wrist injury?Bench/Pushup

So when I started lifting in 2013 I did 5x5 Starting Strength (it was very popular then).
Well I never really moved on from it, I just kept doing 5x5 with accessory work added in. I love pushing exercises.

So I injured my left wrist in December 2014. It has hurt since. I once took 5 months off of lifting completely and when I returned the pain did too.
It hurts whenever I push. Push ups or bench press, there is pain. I always worked around it by lowering the weight a bit and changing my hand position slightly - it would alleviate the pain but not take it away completely. Or I would push up on my fists or use DB's for bench press - once again this alleviates the pain, but mostly doesn't take it away.
(a little off topic but sometimes its so sensitive I can be in missionary position just holding my weight on my gf and it will hurt the same)

I did see a physio for one lesson - she stuck needles in me and massaged me. But it didn't help but admittedly I only saw her twice.

I know all about the 'change your wrist position during BP' but I've been doing that since day 1, I never had bad form in my wrists or wrist pain until after a year of lifting.

I'm trying to take my lifting more seriously than I ever have before and see this as an obstacle I need to overcome. Especially seeing as pushing exercises are my absolute favorite.

I tried these techniques today on both wrists



The first video I felt quite a bit in both my wrists.
The second I felt basically nothing except the 'forearm' stretch I was very scared to go all the way back because that's where it hurts and I feel like pulling it like that will just cause more harm.

Go see a GP and go get a scan. Before you don't know what's wrong, you can't just go guessing. If it's tendons of muscles, prp injections might be the answer. If it's inflammation, cortisone might do it. You have to establish what's wrong first.

Yeah I agree with Optron. When I injured my hamstring in order to recieve the correct treatment I had to spend the money going to see a orthopaedic surgeon and then go for MRI scans, then the diagnosis, and the meds and the rehabilitation with my physio follwed suite. Well all that and im positive Oupas advice of using GH and IGF helped speed up my recovery.

I take it you wear wrist straps, OP?

I broke my left scaphoid - bone in wrist - years ago. Still plays up sometimes. I use good quality wrist braces - the type with metal inserts and broad velcro straps. Also straps over it - non-elastic. Works well

Eidolon wrote: I take it you wear wrist straps, OP?

@Eid - No wrist straps bud. In my sport I need all the grip strength I can get. Luckily never had any problems with my wrists, except when using some winny of course...

OPTRON wrote: Go see a GP and go get a scan. Before you don't know what's wrong, you can't just go guessing. If it's tendons of muscles, prp injections might be the answer. If it's inflammation, cortisone might do it. You have to establish what's wrong first.

Interesting you mention cortisone, I'm on Prednisone atm for another issue I have (throat/esohpagus inflammation). 50mg Prednisone for the last 5 days and it hasn't actually made a difference. So we can probably rule out inflammation.

I didn't know you could get a scan at a GP, that sounds like a good idea for me to do.

Thanks OPTRON

Eidolon wrote: I take it you wear wrist straps, OP?

Assuming OP means original poster here and not short for OPTRON heh.

I have never used them before.

Ravage wrote: Yeah I agree with Optron. When I injured my hamstring in order to recieve the correct treatment I had to spend the money going to see a orthopaedic surgeon and then go for MRI scans, then the diagnosis, and the meds and the rehabilitation with my physio follwed suite. Well all that and im positive Oupas advice of using GH and IGF helped speed up my recovery.

Youch. That sounds like an expensive endeavor.
Yeah I was looking into 'products' that strengthen connective tissue. I'm still doing a lot of research, educating myself on it, but seeing as muscle gets stronger faster than connective tissue it's something I am definitely considering.

I'm glad you're okay now though.

mack wrote: I broke my left scaphoid - bone in wrist - years ago. Still plays up sometimes. I use good quality wrist braces - the type with metal inserts and broad velcro straps. Also straps over it - non-elastic. Works well

Like this? I should definitely get one ASAP and see if it helps.

DruOmedra wrote:

Eidolon wrote: I take it you wear wrist straps, OP?

Assuming OP means original poster here and not short for OPTRON heh.

I have never used them before.

Haha, my bad... Thought that was quit random. Sorry, eks eintlik afrikaans...

DruOmedra wrote:

OPTRON wrote: Go see a GP and go get a scan. Before you don't know what's wrong, you can't just go guessing. If it's tendons of muscles, prp injections might be the answer. If it's inflammation, cortisone might do it. You have to establish what's wrong first.

Interesting you mention cortisone, I'm on Prednisone atm for another issue I have (throat/esohpagus inflammation). 50mg Prednisone for the last 5 days and it hasn't actually made a difference. So we can probably rule out inflammation.

I didn't know you could get a scan at a GP, that sounds like a good idea for me to do.

Thanks OPTRON

Not a MRI scan, for that you gonna have to go see a specialist. Just a normal scan. A GP can send you for one and they should pick up if there is something out of place. Once they pick something up on the scans, they can give you a direct cortisone injection straight into the problem while they are monitoring on the scans.

OPTRON wrote:

DruOmedra wrote:

Eidolon wrote: I take it you wear wrist straps, OP?

Assuming OP means original poster here and not short for OPTRON heh.

I have never used them before.

Haha, my bad... Thought that was quit random. Sorry, eks eintlik afrikaans...

No worries bud. Ek's ook 'n boertjie

DruOmedra wrote:

Eidolon wrote: I take it you wear wrist straps, OP?

Assuming OP means original poster here and not short for OPTRON heh.

I have never used them before.

Even the fabric wraps can help to keep your wrist position neutral. They're not very expensive either, and helps with most pushing movements. I haven't tried pushups with them though, but you could probably do them on your knuckles

I usually buy everything from Takealot, unless anyone can name a better place?

How about one of these;
R41
www.takealot.com/orthofit-wrist-band/PLID34187843
R165
sport.takealot.com/sport-lp-support-wrist-wrap/PLID38677315
R165
sport.takealot.com/sport-lp-support-wrist-wrap/PLID38677312
(this one is more on the hand)

I have ones similar to your last link. It's not really on the hand, but just has a thumb loop which makes it easier to put on. Can be awkward without it, because there's no way to hold the beginning of the wrap in place otherwise. The thumb thingy is elastic, so you don't need to have so much of the wrap covering your hand as in the pic.

Eidolon wrote: I have ones similar to your last link. It's not really on the hand, but just has a thumb loop which makes it easier to put on. Can be awkward without it, because there's no way to hold the beginning of the wrap in place otherwise. The thumb thingy is elastic, so you don't need to have so much of the wrap covering your hand as in the pic.

Ahh, well spotted! They are different you are right.

So I need this: fitnessfreakz.co.za/product/heavy-duty-wrist-straps

Yeah I can make use of these, great. Gonna try to buy see if they deliver to CPT.

Cool man. That's the one.

I definitely feel more comfortable using them when going over 150kg on the bench. Otherwise small twitches can cause injuries that take ages to heal.

OPTRON mentioned grip strength, but that does not really apply when you do push movements. Other than trying to bend the bar in half That said, wrist and hammer curls can help heaps if your forearms are weak.

As always, make sure you don't just focus on the push - I find supersetting wide-grip reverse rows with the standard BP really effective. Use the same wrist position for pushes as you do on pulls, rather than the "floppy" wrist thing you often see crossfitters using, if you're not.

Ages ago, an old toppie told me to imagine punching holes in the ceiling whenever I do presses. I'm still trying my best.

Ended up getting my wrist wraps last night. Going to test them today.

I watched a video about connective tissue vs muscle strengthening and it states that muscles build strength a lot faster than connective tissue - now I already knew that, but the video stated that if could take up to 200 days for connective tissue to reach what it takes muscles to gain in 90 days.

Now I'm taking those numbers with a grain of salt, but that would totally explain my wrist injury tbh. I did a lot of training sessions at 5x5 or 3 rep ranges or 1RM etc.

Sorry for the double post, but maybe this can help someone in the future should they see it.



That video I've found those exercises actually help me very much. I been doing it every day so far.
That combined with a deload and the new wrist wraps I experienced no pain today at all - a little discomfort during tricep extentions, but overall I feel very happy with the results so far after just a few days.

Optron are you a powerlifter or a bodybuilder? The difference is the one goes to the gym with the target to move as much weight as possible from point A to point B, where the latter goes to the gym with the target to create as much stress in the muscle as possible for maximum growth.

Pyroclasm wrote: Optron are you a powerlifter or a bodybuilder? The difference is the one goes to the gym with the target to move as much weight as possible from point A to point B, where the latter goes to the gym with the target to create as much stress in the muscle as possible for maximum growth.

Pyro, back in the day I used to do some powerlifting. Now I'm more into Calisthenics type of training with some strength days in between. Also do a lot of cardio and running related strength programs. Focusing on sport specific training. Going to do this for another year or so, then return to more powerlifting training.

Saw 1 gp and phoned two others. None are willing to inject a wrist.

My wrist is not getting slightly worse. Taking 4 days off.

Gonna try to find a specialist now. Not sure what to do, really hope I don't need a mri on my wrist as I won't be able to afford that atm.

While you taking the 4 days off, get yourself K-Fennak Anti-inflammatory and ask for cortisone tabs. Just explain nicely about your pain. My pharmacist give me those little white 5mg cortisone tabs without a problem.

(1 x K-Fennak + 2 x cortisone) 3 x per day, while not training.

You have nothing to lose. I regularly pick up niggles and injuries and that is my go to for 5 days.

If that doesn't work, you have a problem and would have to see a doctor for cortisone injections (fist a scan required) or a specialist who will insist on a mri. PRP injection can be a option.

If that doesn't work, surgery will be your last option...