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I'm new here but have been reading through threads for a few months now, mainly on forearm splints, wrist and finger pain. I started getting forearm splints years ago when I was a bro, curling 40kg in the gym like I was the man. Then I started to get pain, so bad I couldn't even open a door. Eventually I stopped doing curls altogether, switched over to DC training and then 5x5. I occasionally got some pain from bench / overhead press, but it was completely manageable through stretching. A few years later and I've quit the gym, focussing on bodyweight training. I needed some goals so began working towards the planche and handstand. For the planche I practised L-Sit, tuck planche & planche lean - doing sets so the times totalled 60 seconds per exercise, gradually increasing the time per set (15,15,15,15 - 20,20,20 - 30,30 etc). For the handstand I was really just working on my fear of being on my hands upside-down and only really got as far as a headstand against a wall (don't laugh). The planche training was going so well and I was really enjoying the progression, even if it was ever so slow. However it all came to a swift end when my forearm splints came back with a vengeance. I noticed it came on really strong if I was doing a hold then immediately came off the position, but if I came off gradually then the pain wouldn't be as bad, but would still be present. I've always stretched my wrists out before and after exercising ... as well as doing about 8x 30 second exercises with a rice bucket. The addition of the above 2 things really did feel as though it was working. However I ended up stopping training completely, and just doing the above stretches every few days but for some reason this just brought the strain back. I've also tried not doing any stretches or training at all. I've even started getting pain from playing guitar and typing now (perhaps all 3 are linked?). My main point of this thread is to ask if anyone has actually had any success with forearm/finger/wrist exercises that has enabled them to train hard again, without having to worry about any pain creeping in, and also if there are any structured programs out there I can follow which can help. I know this is probably about the 10th thread on forearm splints, but I really haven't found much hope online on the topic and am getting slightly desperate. If anyone can help please do! I just want to start training correctly again.
First and foremost, I would like to introduce myself to this wonderful forum Coach Sommer has assembled and made available to the public gymnastic enthusiast. The standard of this website and the people who use/used it is admirable. Secondly, even though It's never pleasant talking about injuries especially as a first poster here, it is a question i have been wanting to answer for about 3 years now and even though the "web" is crammed with so much info (ranging from very useful to extremely futile) i have not yet found any info concerning my "not so common" inquiry. So down to business.. I believe my wrist flexibility is fairly good yet there seems to be an issue when it comes to hand extension with the fingers totally extended. See, when my hand is parallel/or lets call it in line with my forearm, I can completely extend my fingers with very little effort. However, when i extend my hand(bringing my hand perpendicular to my forearm vector) my fingers start curling. It looks very similar to the so-called "Tiger claw" they use in certain martial arts disciplines. To be more specific, the PIP and DIP joints of the fingers are where the lack of ROM occurs, which leads to 2 conclusions: 1)Either my flexor musculature is way stronger that my extensors, which is basically a muscular imbalance issue; BUT the issue is that since the issue is at the PIP/DIP level it can't really be muscle(can it?) since that region is occupied (exclusively?!) by tendons and ligaments. (So since I dont know much about flexibility, let alone flexibility in tendons and ligaments..my conclusion remains..inconclusive 2)the other option may be that I have a lack of active flexibility in my "strong/stiff" hand flexor muscles (i.e.weak extensors + not flexible flexors). If I pull on the curled fingers while in a hand extended position, they can be passively stretched to be perpendicular to my forearm. But without an external force/assistance I cannot actively extend my hand. So my question is a twofold one: Does anyone have similar issues with this and if so do you know why this happens and how do you correct it? I attached a video demonstrating what I've tried to explain above. Thanks, BirzieX