Forearm extensor exercises? (forearm splint)

Hi !

First of all  I am very very very very Sorry for posting such a thing again.

I had a pain free training for about a month or so ( after taking a week rest and gradually moving up from forearm splints) 

3 days ago me and some guys were at a gymnstics gym, and we tried out a lot of stuff for fun, when I thought it was a good idea to see how long I can hold a tuck planche for ( managed 12 sec until my form started to break down) Well, that 12 sec hold made me understand that I have not recovered from the splints ( which was a surprise ) OR that I have a potential to get them due to Muscle imbalances in the forearm ( weak forearm extensors ) 

Ive been to a doctor which said " There are some tendons down there" and he told me to quit doing gymnastics forever and move to some swimming  - Thx for the help doc !

On Monday I have an appointment to another sports doctor who I hope will give a decent advice. 

Im not a mutant, nor I weigh a ton ( Im about 210lbs , 6,2 feet ) , and Im not an idiot.

So I believe that I may have a potential to forearm splints due to weak extensors. Can you give some advice on how to strengthen them?

http://www.dpmclimbing.com/articles/view/way-iron-fist   - Every morning I do this whole complex for 1 set, would 1 set be enough ?

Thank you !

Rice bucket is an extremely good tool, I hope it helps for you. From your link the 'Screaming Talon' exercise works your forearm extensors. You could also try to perform some thick bar pronated curls, focus on slow negatives and also try some massaging myofascial release with lacrosse/tennis balls etc.

Stay away from everything which causes pain.

MrPuppeh said:

(...)

3 days ago me and some guys were at a gymnstics gym, and we tried out a lot of stuff (...) that 12 sec hold made me understand that I have not recovered from the splints

(...)

Im not an idiot.

No you are not, you've just blew up a month or rehab by "trying fun stuff".

It is okay, we've nearly all been there.

Healing & Rehab of soft tissues usually take longer than the pain takes to disappear giving you a false sense of security.

For soft tissue injuries, and after the tender age of 30: As a rule of thumb (uncalibrated and without guarantees, but I've learned the hard way to be on the conservative side of things...), double the time it took to be pain free from the moment of the injury to continue rehab before shifting on to prehab. Do the prehab for the same duration.

In other words: If 6 weeks after injury you are pain free, continue to rest and rehab for another 6 weeks; then prehab for 12 weeks before progressively returning to the previous level of training over a period of 6 more weeks. (that is for an injury that you took care of immediately when it happened... if you kept training through pain in the hope that it would go away, you'll likely need to be more conservative)

You'll need to keep a detailed and accurate training log to keep track of these times; do not trust your memory!

Here you go.

There is a lot of musculature and potential for weak links in the hands and wrists. If it is truly due to weak extensors, something like pronated wrist curls should help. I've found wrist curls in both directions to be essential for my maintaining healthy wrists. The many prehab wrist push up variations are valuable, but I have not found any training elements that can replace wrist curls for me.

Of course there is always the possibility for weakness with other movements such as radial or ulnar flexion, finger/thumb extension or flexion, and supination/pronation that can cause problems. Oh, and make sure your soft tissue quality is good. Self-myofascial release can be an extremely potent tool, and I've noticed that few people take care of their forearm tissue quality.

raja said:

There is a lot of musculature and potential for weak links in the hands and wrists. If it is truly due to weak extensors, something like pronated wrist curls should help. I've found wrist curls in both directions to be essential for my maintaining healthy wrists. The many prehab wrist push up variations are valuable, but I have not found any training elements that can replace wrist curls for me.

 

Of course there is always the possibility for weakness with other movements such as radial or ulnar flexion, finger/thumb extension or flexion, and supination/pronation that can cause problems. Oh, and make sure your soft tissue quality is good. Self-myofascial release can be an extremely potent tool, and I've noticed that few people take care of their forearm tissue quality.

Will try out the pronated wrist curls. To be honest i have never tried them because when I was younger someone once told me that they will do you more harm than good but I did not remember why ( Well, I guess at that age I believed in anything ) Also I will try to do some forearm extensor stretches because my extensor muscles/tendons have been very tight the past months, they also feel very tight when I circle my wrists. I guess it could be due to the muscle imbalance ( very weak extensors )

Another question - Should I apply heat or cold to a tight forearm muscle ( or any kind of muscle ) 

Cold reduces inflammation but heat loosens it up ( Or should I do contrast? )