Wrist Pain With Hs

Hi guys,

 

Recently I've started to practice handstands full time and have quite some issues with

my wrists.

 

I've been doing a wrist routine for about 2/3 months now where i warm them up

then do things like the finger pushups, wrist pushups etc and then finally stretch it all out.. almost daily

 

About 2 weeks ago I started serious handstand training and started with a HS floor wall hold

and crow(or some call it frog) stance (plus among others Hollow body holds).

 

Now every single time i experience pain in my wrists, and i only hold both positions between

10 and 15 seconds max (something else i need to work on)

 

the pain is on the outside of the hand at the wrist end

as they so clearly mark it in this picture:

 

and everytime i experience the pain, i usually keep going for a couple more sets

but then i stop out of fear that i will get a big injury..

 

from other resources i saw this marked as no1 problem, wrist flexibility

and that is probably true, however when I follow the advice of putting my

hands on blocks/stones like in this picture (but mine are on the floor)

 

then i experience the exact same thing..

 

Is this something i have to work through?

do you know progressions or helping exercises?

or do you know what i can do to release the pain / overcome it?

 

I'd love to know!

 

Thank you so much for your help!

 

ps: doing HS on the parallel bars with a spotter I don't have wrist pain, however the spotter is barely ever available.. and since i'm a beginner i really need help with getting airtime/get up to the wall and make sure my posture is correct.

Stop your handstands immediately!!

Rest till the pain is completely gone and then slowly ease back into hs.

 

NEVER work through the pain!!! I was in your situation a year ago and refused to rest, the pain aggravated and for the next half year i couldn't do anything on my hands! 

I've written this a few times now but i have the hope that my example is a warning to some. If you stop right now the pain will be gone relatively fast, if you keep going, well, it's going to be a long, painful and frustrating journey...

too much volume and probably you are doing work before the healing process of wrist is finished. so wait until pain is gone or do everything wich cannot cause pain, maybe pbars handstand in your case. after you heal consider to insert wrist push up (you can find it in youtube section of GB) but restart witch lower volume. restart at 30% of your volume then increase by 30% everyweek. this seems to be the best solution when i feel some pain in wrist. then more mobility is helpful!

Its the answer you dont want to hear, cut down on volume.

Thanks for you help guys!

Weird thing is though, my wrist pushups are getting better, i can now do them with support on my knees.

and hold them with support on my toes in the bottom position

Let me also rephrase pain a bit in my case: a noticeable irritation

+ the pain is gone the next day..

and in perspective, I can do a headstand when I face my fingers away from me

and i don't feel any pain at all

however i will take your advice and cut down..

but i don't quite know what to cut down to...

as i've been training pbars and rings for about a year

i feel like i'm not a beginner at this..

and an L-sit on the floor doesn't give me the pain

any suggestions as to what I can do on the floor that will still buildup to HS?

Thanks!

I have wrist pain from HS as well due to inflexible wrists. Is there anything particular you are doing now to help develop the necessary flexibility?

There are a number of topics on wrist prehab/flexibility in the mobility forum.

 

https://www.gymnasticbodies.com/forum/forum/26-mobility/

Why were some of the posts here deleted?

In conclusion:

 

when doing frog/crow stands on blocks on the floor, my wrists are perfectly fine!

 

so it is in fact flexibility that is holding me back..

 

i will therefor continue on blocks since my goal is HS on p-barz/rings