paradox_dragon: (Default)
paradox_dragon ([personal profile] paradox_dragon) wrote in [community profile] lifting_heavy_things2011-04-25 08:46 pm

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.
daedala: line drawing of a picture of a bicycle by the awesome Vom Marlowe (Default)

[personal profile] daedala 2011-04-26 02:41 am (UTC)(link)
Oh dude... I would actually recommend seeing a doctor if you can. And not doing any more pushups until you have done so.

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.
wired: Picture of me smiling (Default)

[personal profile] wired 2011-04-26 06:06 am (UTC)(link)
That's me! This is the post where I talk about the realization that it was the pushups doing me in: http://wiredferret.livejournal.com/1596424.html?nc=6
sanguinity: woodcut by M.C. Escher, "Snakes" (Default)

[personal profile] sanguinity 2011-04-26 02:44 am (UTC)(link)
Downward dog (the yoga pose) helped me work through my wrist pain problem. I'm not sure if my wrists got stronger, or if I learned to activate or extend through my wrists (or both), but given how the fix has endured even through lazy periods, I think I learned to carry my weight differently through my wrists. Instead of letting my weight crush down into the heels of my hands, I... push away/through the floor with my hands.

It's hard to explain. Someone who is more savvy might know what I'm talking about and explain it better.
azurelunatic: Vivid pink Alaskan wild rose. (Default)

[personal profile] azurelunatic 2011-04-26 02:55 am (UTC)(link)
Also not a doctor, but I second the concept that it's a good idea to get it checked out by one. If you're not already doing them, I do recommend the flexibility exercises for people who type a lot every now and then throughout the day as you get a chance to look up and breathe.
thalia: photo of Chicago skyline (Default)

[personal profile] thalia 2011-04-26 03:14 am (UTC)(link)
I am *so* not an expert, but I always use either dumbbells or push-up handlebars when doing push-ups. Doing them flat bothers my wrists, and I found it easier to make adjustments than to try to fix it.

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.
abyssinia: Sam Carter's first view of Earth from space and the words "all my dreams" (Default)

[personal profile] abyssinia 2011-04-26 03:17 am (UTC)(link)
1) I third(?) the suggestion of having a doctor check on it. As you said, you don't want to end up hurting yourself.

2) My dad has these push-up handle things (like this) which I've found avoid any wrist strain issues with push-ups.
yeloson: (Default)

[personal profile] yeloson 2011-04-26 05:17 am (UTC)(link)
So, you're feeling the beginnings of tendonitis/RSI.

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.
weirdquark: Stack of books (Default)

[personal profile] weirdquark 2011-04-26 09:26 pm (UTC)(link)
Seconded. One of my roommates had really bad RSI to the point where she couldn't type at all for a while -- getting an ergonomic workstation (keyboard, having the monitor at the correct height, etc.) and going to physical therapy and getting a few exercises to do improved things immensely.

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.
rydra_wong: Lisa Rands' chalky hands on the sloper on the route Gaia (climbing -- hands)

[personal profile] rydra_wong 2011-04-26 08:33 am (UTC)(link)
What everyone else said.

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.
lyorn: (Default)

[personal profile] lyorn 2011-04-26 10:38 am (UTC)(link)
Sounds like overuse, but hard to diagnose of course... different kind of pain IME than the one that comes from working *at* the limit but not above it.

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...