Maybe you could still keep up with some strength work with weighted ankle weights (cuffed around your forearm if it doesn't hurt) and weighted vests. Privacy Policy. Lifting weights qualifies as a repeated motion causal illness (carpal tunnel syndrome). By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Mediterranean, Low-Fat Diets Are Best for Heart Problems, Least Amount of Exercise You Need to Stay Healthy, Nerve 'Pulse' Therapy May Help Ease Sciatica, New Book: Take Control of Your Heart Disease Risk, MINOCA: The Heart Attack You Didnt See Coming, Health News and Information, Delivered to Your Inbox. Rosenzweig L. (2015). Bench press, incline bench press, shoulder press - triceps. But ice after workout, warmup well prior. References. Answered! Wrap around once. For a more serious sprain, ice should be applied for 10-15 minutes every hour for the initial day or two, then reduce the frequency as the pain and swelling subside. http://www.health.com/fitness/wrist-pain-exercises, http://physicalliving.com/wrist-exercises-for-more-strength-less-pain/, http://www.sportsinjuryclinic.net/sport-injuries/wrist-pain/wrist-strain, https://www.mayoclinic.org/diseases-conditions/tendinitis/expert-answers/tendinitis/faq-20057872, https://www.painscience.com/articles/spot-05-forearm-extensors.php, https://renovahandcare.com/avoid-hand-wrist-pain-weightlifting/, Handgelenksschmerzen vom Gewichteheben lindern. Other causes include lifting too much weight, fatigue and improper exercise execution. Solved: Sprained Wrist Lifting Weights - Fitbit Community So, after surgery and a suitable recovery period, it would be unadviseable to restart weight lifting again!Taking the right steps to heal a sprained wrist can be challenging, since the wrist needs to rest and be protected as it heals. All it takes is a momentary loss of balance. Dumbbell curls exercise the muscles of your arm, especially the biceps group. Immediately following your injury, you will need to take it pretty easy. Reddit and its partners use cookies and similar technologies to provide you with a better experience. Nerve tests Your health care provider might order an electromyogram if carpal tunnel syndrome is suspected. [5] 6 Take over-the-counter pain relievers. A sprain occurs when one of these ligaments is injured and suffers a partial or complete pair like might happen if you fall on your outstretched hand. At first, stick with simple, open chain movements that work all ranges of motion in your wrist. While they can bench you for a while, the good news is that minor-to-moderate wrist sprains should heal on their own. Once your simple movements have progressed and pain has subsided, its time to step things up. We use cookies to make wikiHow great. Another important thing to consider is that it may not be a sprain at all. This list of four things to avoid doing when you have a sprained wrist is a good starting point, but as with any other type of injury, follow your doctors recommendations. Try to keep your arm elevated for the first few days after the injury. These injuries may take from two to 10 weeks to heal. If you feel any pain as you lift something, change grips to a better position that doesn't hurt. For most people, a sprained wrist is both inconvenient and uncomfortable. How long does a sprained wrist take to heal? Back off the pushups while you heal as well. Join an existing conversation, or start a new thread to ask your question. You should see a doctor if your pain started after a fall or other traumatic event, if the joint is hot or swollen, if you have trouble moving the wrist, or if your pain persists after stopping the aggravating activities.

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