Need help with injured wrists!

[MadMaxxx]

So a couple years ago I took a tumble and turns out I tore ligaments in both wrists. Doc says no real help guaranteed from surgery so just making do as is. Pain can be extreme when I pronate or suppinate my hands. Basically I don’t have the ability to bend my wrists more than about 10-20 degrees total.
My solution was to get back in the gym slowly with low weights, wrists straps, and almost solely using dumbbells.
My question for you lifting pros and anyone with good knowledge on physiology and equipment…
Anyone have thoughts and/or suggestions on something that would better lock my wrists (straight) than typical/average straps? And also any advice on variety for lifts related to dumbbells and taking pressure off the wrists? Anything would be greatly appreciated!
I gained a lot of weight after the injury but finally got pissed about how I feel and look and spent the last 2 months dropping most of that weight. Got about 15 lbs more to go (1-2 more months) and am ready to start really increasing lift weight.
Anyone have any similar issues or experience to help a brother out!

 

[sionnach]

I had wrist tendon issues from a severe injury at 14 that plagued me in the gym for years. A physical therapist friend of mine wrapped my wrist very tightly with a theraband type elastic band and had me work through a series of movements for about 30 minutes, then hooked my arm up to an electrostim device called a Neubie and had me work the same movements against the forced flexion it was stimulating for about another 30 minutes. My issues completely disappeared, and in the years since haven't returned.

I'm not saying it will fix your issue specifically, but it's worth exploring.

 

[MadMaxxx]

At this point everything is worth looking into! Thx!!!

 

[Photon]

So a couple years ago I took a tumble and turns out I tore ligaments in both wrists. Doc says no real help guaranteed from surgery so just making do as is. Pain can be extreme when I pronate or suppinate my hands. Basically I don’t have the ability to bend my wrists more than about 10-20 degrees total.
My solution was to get back in the gym slowly with low weights, wrists straps, and almost solely using dumbbells.
My question for you lifting pros and anyone with good knowledge on physiology and equipment…
Anyone have thoughts and/or suggestions on something that would better lock my wrists (straight) than typical/average straps? And also any advice on variety for lifts related to dumbbells and taking pressure off the wrists? Anything would be greatly appreciated!
I gained a lot of weight after the injury but finally got pissed about how I feel and look and spent the last 2 months dropping most of that weight. Got about 15 lbs more to go (1-2 more months) and am ready to start really increasing lift weight.
Anyone have any similar issues or experience to help a brother out!

I have injured my wrist before, but a torn ligament is a different story. I fixed and then prevented any further injuries by doing lots of high rep low weight wrist curls, focusing on the eccentric. I'm not sure what can be done about torn ligaments but I'd use machines if possible. To keep it really straight you can look for a wrist cast of sort, something that has a plastic piece in it or something as a support. I used that for awhile.

 

[Cyp180]

Google for Quervain syndrom

 

[MadMaxxx]

I have injured my wrist before, but a torn ligament is a different story. I fixed and then prevented any further injuries by doing lots of high rep low weight wrist curls, focusing on the eccentric. I'm not sure what can be done about torn ligaments but I'd use machines if possible. To keep it really straight you can look for a wrist cast of sort, something that has a plastic piece in it or something as a support. I used that for awhile.

That’s the big issue… complete separation. To fix would takes multiple surgeries and years of rehab and still low prognosis.
I’ve coached the Ortho’s kids and he told me straight up not to bother! So just looking for next best option!
Plastic piece is what the ortho guys make so maybe he can set me up on that end. Seems like best temp option. (Only really need it in the gym! Weights create too much strain in I “roll” them!)

 

[MadMaxxx]

Google for Quervain syndrom

That is one of the affected tendons! My doc can barely touch it and bring me to my knees.
I have a second that is severed completely which makes my wrist look crooked. Don’t know the name of it but on the other side. It is the one I have issues with lifting tho.

 

[RandallFlagg]

I had wrist tendon issues from a severe injury at 14 that plagued me in the gym for years. A physical therapist friend of mine wrapped my wrist very tightly with a theraband type elastic band and had me work through a series of movements for about 30 minutes, then hooked my arm up to an electrostim device called a Neubie and had me work the same movements against the forced flexion it was stimulating for about another 30 minutes. My issues completely disappeared, and in the years since haven't returned.

I'm not saying it will fix your issue specifically, but it's worth exploring.

The Neubie is fucking amazing. I did not expect that to be referenced on here just because it is so niche (at least where I live).

 

[sionnach]

The Neubie is fucking amazing. I did not expect that to be referenced on here just because it is so niche (at least where I live).

It is niche, but hopefully not forever. There's a very steep learning curve as far as electrode placement and the required movements for rehabbing each muscle&tendon group that makes it daunting without some background knowledge in physiology. Plus, it's fucking expensive.
But in the right hands, it's pure wizardry.

 

[RandallFlagg]

It is niche, but hopefully not forever. There's a very steep learning curve as far as electrode placement and the required movements for rehabbing each muscle&tendon group that makes it daunting without some background knowledge in physiology. Plus, it's fucking expensive.
But in the right hands, it's pure wizardry.

Agreed 100%.

I handpicked a Pilates location (ok, laugh track...lol) based on it being run by a licensed PT. Well, first visit and she whips out this Neubie...it is the only thing in 20+ years of chronic pain management that has taught me the abnormalities in my movement pattern....and the neurologic re-wiring benefits persist at least 1-2 weeks for me (obviously longer if I went more consistently but work and stuff...lol)

I had my eye on a used machine but hesitated because I didn't have $10k lying around...lol. I haven't seen another used one in 2 years

Spot on about it needing to be in the right hands. My wife went to a different PT...and they had no clue what they were doing with the Neubie. They were basically using as a glorified TENS unit.

 

[sionnach]

Agreed 100%.

I handpicked a Pilates location (ok, laugh track...lol) based on it being run by a licensed PT. Well, first visit and she whips out this Neubie...it is the only thing in 20+ years of chronic pain management that has taught me the abnormalities in my movement pattern....and the neurologic re-wiring benefits persist at least 1-2 weeks for me (obviously longer if I went more consistently but work and stuff...lol)

I had my eye on a used machine but hesitated because I didn't have $10k lying around...lol. I haven't seen another used one in 2 years

Spot on about it needing to be in the right hands. My wife went to a different PT...and they had no clue what they were doing with the Neubie. They were basically using as a glorified TENS unit.

That's a shame. They dropped the dough on the unit, but not on the training. What a fucking waste.

 

[MadMaxxx]

Neubie worked wonders on my back! Didn’t even think about it for my wrist but definitely scheduling an appt.
Have never had a “bad” person using it. I can’t imagine buying a piece of equipment and not training your people on it.
If it doesn’t work I’m just gonna have them mold wrist plates. If it does work, I’m buying a round!!!

 

[RandallFlagg]

Neubie worked wonders on my back! Didn’t even think about it for my wrist but definitely scheduling an appt.
Have never had a “bad” person using it. I can’t imagine buying a piece of equipment and not training your people on it.
If it doesn’t work I’m just gonna have them mold wrist plates. If it does work, I’m buying a round!!!

Yeah, totally get why it wouldn't cross your mind.

Ive had it used on my hand and wrist in a water bath type set-up - then I was instructed to do various hand and wrist exercises. Granted this was for tenosynovitis but I am sure it is worth a try for you.

Awesome you actually know about it, too! (Maybe it isn't as niche as I thought it was...ha!)

As for the lack of training, the other PT office used to be private....then they sold corporate. I assume all the trained people left. No idea why they didn't spend the money to train the new personnel (but I'm sure it had to do with something along the lines of "whelp, people won't know we suck at using this....we can double the insurance charge...and keep people coming back for more!"

 

[Dial It In]

Some needles with some electric stimulation worked wonders for me. Find a good PT that offers that and give it a whirl. I also discovered those damn EZ bars irritate the shit out of my wrist. Only straight bars nowadays

 

[sionnach]

Only straight bars nowadays

No gay bars?

View: https://youtu.be/AA1Bm90w2us


Jk same, although I still use EZs sometimes for spider/preacher if I feel like that little part below the biceps is falling too far behind the others (brachialis or something?).