paradox_dragon (
paradox_dragon) wrote in
lifting_heavy_things2011-04-25 08:46 pm
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Wrist issues
I have noticed that when doing push-ups (or anything that requires me to exert force with my palms flat and my wrists bent), I get sharp pains in my wrists. This is lessened, though not eliminated, when I do the pushups at an incline (like against a wall). I have also found that doing floor push-ups with my hands wrapped around the shafts of a pair of dumbbells really helps. I have tried doing push-ups on my fists, and it feels like all my knuckles are being ground into powder, so that's a no-go.
What I am wondering is: If I keep doing wall push-ups and limited numbers of floor push-ups with my palms flat, working my way up to more, will my wrists strengthen up, or will I make it worse? Are there any exercises I could do to help with these issues? I would rather fix the problem than just compensate for it, if it's possible, but I also don't want to end up breaking myself.
Note: I suspect that these issues are from spending 6+ hours a day on my laptop. I sometimes get aches and pains in my wrists and forearms even without exerting pressure, if I've been typing for a long time or whatever.
What I am wondering is: If I keep doing wall push-ups and limited numbers of floor push-ups with my palms flat, working my way up to more, will my wrists strengthen up, or will I make it worse? Are there any exercises I could do to help with these issues? I would rather fix the problem than just compensate for it, if it's possible, but I also don't want to end up breaking myself.
Note: I suspect that these issues are from spending 6+ hours a day on my laptop. I sometimes get aches and pains in my wrists and forearms even without exerting pressure, if I've been typing for a long time or whatever.
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I have an lj friend with a similar-ish issue; I have asked if I can point you to her posts on it (and linked back here, so she might post herself). But her issue seems to be an overuse problem, and if doing pushups makes it worse, doing more may continue to make it worse. Especially if you have to be on a keyboard a lot, it seems very risky to me until you find out what the real problem is. The fact that incline pushups are a problem as well -- which means you're putting only some fraction of body weight on your wrists -- seems pretty worrisome to me.
With all the usual caveats that I am not a doctor, and nor do I play one on tv.
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It's hard to explain. Someone who is more savvy might know what I'm talking about and explain it better.
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That said, I do agree with everyone else that if you're having pain in your wrists at other time, getting it checked out is the thing to do. If it's something potentially serious, it'll be a lot easier to fix it if you catch it early.
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2) My dad has these push-up handle things (like this) which I've found avoid any wrist strain issues with push-ups.
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1. Do not do flat wrist pushups at this time. It'll inflame the tendons, which will make things worse.
2. Consider an ergonomic keyboard. At work, I use this:
http://www.comfortkeyboard.com/keyboards_ergoflex.html
Being in 3 sections means I can move it wider or thinner and change the angles to meet my body. That ended my arm issues real fast.
3. Bodywork on your forearms. If you know a physical therapist or can contact one, they will give you great exercises to do to stop this before it gets bad.
You'll want to massage your forearms, all the way up to the elbow, on all sides. The muscles that the fingers use are all up in the forearm, so that's what you'll be wanting to relax as well.
4. Take breaks during massive typing. Once an hour, at least, stand up, stretch around, wiggle your arms, flump them around like a muppet and let things relax.
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Wrapping her wrists in heating pads every now and then also has been helpful, so that's something else the OP might want to try.
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But just to add to it, you might possibly find it useful to try the flexor/extensor stretches from this article here. I've found that when my forearm muscles get tight, it's harder for me to bend my wrists back, and that's when it's likely to feel as if things are getting crunched in the joint.
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So, see a doctor, don't do stuff that hurts. Maybe try careful isometrics and gentle stretching (where the maximum of pain should be the "release from tension" kind) not only in the gym, but also at the laptop. I found pulse warmers a good thing when working at the computer...
I'm trying to do my pushups on a bar because of shoulder issues. It's hard enough, no need to make it painful...