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Joel Tomkins

Dorsal Wrist Impingement

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Joel Tomkins

So I've been working consistently on my static holds for almost two months now, planche, L-sit and Front Lever progressions Monday, Wednesday, Friday. I follow my static work with some basic strength exercises using some rings.

During the last week I've developed pain in both my wrists which is consistent with Dorsal Wrist Impingement (from what I've read so far). After cutting back on the planche work by doing less sets and using some pushup handles to minimise the bend in my wrist, the right is almost back to normal, however my left wrist is no better.

I am going to take off a few days completely now and cut out the planche work for at least a week. I plan to slowly work back into it and focus more on conditioning to prevent this reoccurring. Is there anything else I should be doing?

Thanks in advance!

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Joshua Slocum

- While you're on break, make sure to apply a hot compress to your wrist frequently. 

 

- Incorporate more wrist mobility and prehab elements into your warmup. 

 

- Do wrist strengthening exercises at the tail-end of your strength training. 

 

 

Which direction do your wrists face when you do a planche, by the way? If you could rotate them to take pressure off the affected area, I would recommend doing so when you eventually do resume planche training. 

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Joel Tomkins

I have them facing 45¤ outwards from the front. Perhaps I can rotate them to face backwards as it is only the top of the wrist that hurts when bending away from the palm side. Good idea!

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Joshua Slocum

Rotating the wrists backwards is unfortunately not a good idea. Doing so places significantly more stress on the biceps and the brachialis, which places you in danger of developing tendinitis of the elbow without proper preparation. 90 degress from the front (e.g. out to the sides) is the recommended maximum. 

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George Launchbury

Don't know if it helps, but I have had some success (with myself and others) with wrist pain following some of the principles in this MWOD...

 

http://www.mobilitywod.com/2010/10/episode-66-front-rack-wrist-mob-and.html

 

...following on with the idea of distraction and gapping of the wrist joint while stretching, rather than grinding the joint into itself.

 

Seems to work OK without the band as well, just pinning the stretching hand with the other hand that allows you to create some traction when starting the stretch, and using the crook of the upper hand's thumb as a lever which you stretch around to create the gapping force, kind of blocking the wrist.

 

That and some soft-tissue work on the forearms with a lacrosse ball, or similar.

 

Regards,

George.

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Joel Tomkins

Thanks Hari I will give it a go at 90 degrees then.

 

 

 

Don't know if it helps, but I have had some success (with myself and others) with wrist pain following some of the principles in this MWOD...

 

http://www.mobilitywod.com/2010/10/episode-66-front-rack-wrist-mob-and.html

 

...following on with the idea of distraction and gapping of the wrist joint while stretching, rather than grinding the joint into itself.

 

Seems to work OK without the band as well, just pinning the stretching hand with the other hand that allows you to create some traction when starting the stretch, and using the crook of the upper hand's thumb as a lever which you stretch around to create the gapping force, kind of blocking the wrist.

George, that site is going to be quite useful I think for this and other things! Thanks :)

 

 

From what I've read this seems to be a common problem for people doing handstands and planches (gymnasts) and a lot of sites talk about surgery being required if rest doesn't fix it. Obviously no one can tell me how serious my wrist problems are without being here in person, but is this likely going to be an ongoing problem that will always be in there just waiting for me to overdo it? Or do these things happen and with proper preparation and conditioning usually disappear in the long term?

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George Launchbury

Hi Joel,

 

As you said, all cases are individual and the best thing would be treatment in-person, with a qualified specialist.

 

For what it's worth, when I first got into GST a few years back my wrists were unable to support my weight in a full pushup position due to the pain or both the loading and wrist angle. Could barely do pushups from the knee.

 

Sometimes my wrists get a little cranky if I just crash down onto my palm/wrist, but if I take a moment to load up my fingertips and lower down onto palm and bend wrist, it seems to set the wrist a lot better and ordinarily OK. Especially doing handstands, etc.

 

Have also been doing Kit's hand/wrist series from YouTube, which I'm finding really works for me.

 

Good luck with getting it sorted!

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Joel Tomkins

Yeah of course, it's good to know that you were able to overcome what sounds like a much bigger problem than I've got. I felt a little silly to ask as this may not even be something to worry about too much but I'd prefer to ask than to be sorry later. When I read some information that said that scar tissue could start to form it worried me a little that potentially it could turn in to something that is really going to limit me in the future - after all I only just got into GST and was really liking it. It's feeling alot better today after not stressing it for a few days though so yay!

 

Thanks heaps for the advice - hope I can pay it back some day!

 

All the best :)

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