Falcon Posted September 6, 2011 Share Posted September 6, 2011 Hi, does anybody know how to strenghten the forearms for planche work?Now before everyone starts to say something like "don't do planche for a while" "RICE", whatever... I want to say that I KNOW all of this, seriously, in the start of my training I have successfully recovered from painful sternum from ring support and dips, I know how to deal with this.It's been like this for some time now, so, I lay off planche, anything that hurts my forearms, they get better, at the moment when I don't feel any pain, I start to train planche again, before I can make any progress, the pain is back. Simple as that.Rice bucket isn't helping, I've started with novel movements for wrist, elbow and forearm and I think it's too soon to know if it helps or not. The main problem is, rest isn't the issue here, I've tried that already, I think I need to streghten my forearms to handle the planche, or simply turn my hands backwards, and that would mean starting over again. Link to comment Share on other sites More sharing options...
Gustav Posted September 7, 2011 Share Posted September 7, 2011 I'm also interested in this topicI get a little pain if I do my planche on paralette bars. When I practise on floor which I nomally do I don't get any pain.-Do you get the pain on every variation that you can do? If you dont then mabye you can strenghten the forarm with SSC on a easy varation that doesn't hurt you? Unless you get pain from every varation.Good luck Link to comment Share on other sites More sharing options...
Wheelson Posted September 7, 2011 Share Posted September 7, 2011 If hands backward alleviates pain, then I think you already answered your own question. I couldn't do palms forward until I became proficient at straddle l-sits with hands both forward and reversed in my warmups. Start doing Coach's wrist series religiously. I know it sucks, but I faced a similar situation. I swallowed my pride and started anew with palms backward (fingertip actually ) and now I make much more progress. Besides, if you want to incorporate planche work on the wrings learning palm backward is going to help you far more than palms forward. You need to start developing the bicep tendon strength as soon as possible. I'm by no means as seasoned as slizz or others on this forum, so do not think that my suggestions are the only path, just the one I have taken and found works for me. Link to comment Share on other sites More sharing options...
Rafael David Posted September 7, 2011 Share Posted September 7, 2011 Reverse wrist curls and wrist curls (10-15 reps)... You should do them on regular basis... That's why I never had a injury. Link to comment Share on other sites More sharing options...
Philip Chubb Posted September 7, 2011 Share Posted September 7, 2011 I had a similar problem. It was because of presses though. What I did was the reverse wrist pushups as well as a slight modification for the first knuckle pushups (Coach has an essay on them). Instead of doing them normally, I started to do them in more a planche position. Basically, I would make them harder by leaning my shoulders further forward. That let me strengthen my wrist in that stretched position and now I can planche and press handstand without and difficulties. I hope it helps. Link to comment Share on other sites More sharing options...
Eddie Stelling Posted September 8, 2011 Share Posted September 8, 2011 I'm also very interested in this. I also got very bad forearm splints while doing planche training. Before I started gymnastics training, I used to get this pain when doing bicep curls with a bar. Whenever I would finish a heavy set and release my grip on the bar, it would be intense pain running up the bone in my forearm. It's like you have to stand there for a second with your hands open and let it subside. Falcon, I have physical therapy on Monday (hopefully will be getting out of this sling!), I will ask the hand specialist if he has any clue what this could be and get back with you. Link to comment Share on other sites More sharing options...
Falcon Posted September 8, 2011 Author Share Posted September 8, 2011 Thanks everyone for your insights, I have already made some changes in my workouts.Eddie, if you could post that here, that would be perfect! Thanks! Link to comment Share on other sites More sharing options...
Eddie Stelling Posted September 19, 2011 Share Posted September 19, 2011 Falcon,Talked to the hand guy at my physical therapy, he said that the "forearm splints" are a result of the connective muscle tissue that attaches along the bone lifting away from the bone. This was not that surprising to me because that is exactly what it feels like. The surprise was that most often this tissue is actually the muscles/tendons that operate your fingers. They attach to the bone much further down the forearm than I thought, and also connect over quite a large amount of surface area. When the tissue lifts away, this is due to heavy loads in the fingers and the wrist which stresses the connection points and literally peels the bond a little. As always he suggested adequate rest would heal the splints and actually strengthen the bond. Also said that compression is very good for alleviating the pain and helping prevent more splints. You could look into maybe buying some SKINS for your forearms. Sounds like taking a little time off from the planche work and focusing on wrist and finger strengthening, as some have reccomended above, would be very beneficial. Maybe start trying L-sits on your finger tips to strengthen your fingers along with wrist pushups would help tremendously. Let me know if it helps, I plan on doing this stuff when I come back, would love to know if it helped. Link to comment Share on other sites More sharing options...
Falcon Posted September 19, 2011 Author Share Posted September 19, 2011 Falcon,Talked to the hand guy at my physical therapy, he said that the "forearm splints" are a result of the connective muscle tissue that attaches along the bone lifting away from the bone. This was not that surprising to me because that is exactly what it feels like. The surprise was that most often this tissue is actually the muscles/tendons that operate your fingers. They attach to the bone much further down the forearm than I thought, and also connect over quite a large amount of surface area. When the tissue lifts away, this is due to heavy loads in the fingers and the wrist which stresses the connection points and literally peels the bond a little. As always he suggested adequate rest would heal the splints and actually strengthen the bond. Also said that compression is very good for alleviating the pain and helping prevent more splints. You could look into maybe buying some SKINS for your forearms. Sounds like taking a little time off from the planche work and focusing on wrist and finger strengthening, as some have reccomended above, would be very beneficial. Maybe start trying L-sits on your finger tips to strengthen your fingers along with wrist pushups would help tremendously. Let me know if it helps, I plan on doing this stuff when I come back, would love to know if it helped.Hi, they're almost gone now, I can do tuck planches with just little pain, I plan to do some adv. frogstands today, as for changes I did in my routine, I'm doing wrist series in every warmup, and also some wrist curls with heavy weight. It seems to help, and not attempting planche or straddle L helped too. Im actually doing fingertip pushups on my knees as I can't do 10 consecutive pushups in pushup position, Lsit on fingertips would be brutal for me, thanks for the tips Link to comment Share on other sites More sharing options...
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