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lifting_heavy_things2011-04-30 11:20 am
quartzpebble) wrote in lifting_heavy_things2011-04-30 11:20 am
Question on getting back to training after wrist injury
(Hi, everyone! I came here via rydra_wong's icon posts and am delighted to find this community!)
I sprained my wrist about a month ago when not falling fast enough in an aikido throw, and have been actually (mostly) listening to the doctor about not flexing/stretching it when it's healing and not over-exerting and re-injuring. About 2 months ago, I started strength training with some of the Stumptuous beginner workouts and have been having a fantastic (and useful) time with that. With my wrist injured, I have been skipping some days and focusing mostly on lower body work when I do lift. I find that I can use that hand to stabilize the weight ok if it's on my shoulders and back, so things like squats and barbell calf raises work. I can also hold weight plates to my chest if they're light enough that I can get them up there one-handed (so, back extensions still are fine).
The doctor said that 6 weeks was probably when I'd start feeling a lot better, so I'm starting to think about what to do when that wrist is feeling significantly better. I suspect that using less weight than I feel like I ought to be able to handle and paying attention to when it starts to ache will cover most of not re-injuring it. (And definitely practicing wrist-based throws slowly and gently once I start to bend that wrist again.) Have any of you been in a similar situation coming back from an injury, and do you have any advice for things (not) to do once it is better enough to start putting more stress on again?
rydra_wong's icon posts and am delighted to find this community!) I sprained my wrist about a month ago when not falling fast enough in an aikido throw, and have been actually (mostly) listening to the doctor about not flexing/stretching it when it's healing and not over-exerting and re-injuring. About 2 months ago, I started strength training with some of the Stumptuous beginner workouts and have been having a fantastic (and useful) time with that. With my wrist injured, I have been skipping some days and focusing mostly on lower body work when I do lift. I find that I can use that hand to stabilize the weight ok if it's on my shoulders and back, so things like squats and barbell calf raises work. I can also hold weight plates to my chest if they're light enough that I can get them up there one-handed (so, back extensions still are fine).
The doctor said that 6 weeks was probably when I'd start feeling a lot better, so I'm starting to think about what to do when that wrist is feeling significantly better. I suspect that using less weight than I feel like I ought to be able to handle and paying attention to when it starts to ache will cover most of not re-injuring it. (And definitely practicing wrist-based throws slowly and gently once I start to bend that wrist again.) Have any of you been in a similar situation coming back from an injury, and do you have any advice for things (not) to do once it is better enough to start putting more stress on again?