wrist pain

adrian · Post by **adrian** » Mon Sep 15, 2008 5:40 am

im experiencing a wrist pain here. only when i do pressing movements. when i do teh ab wheel. wrist hurts cuz im pressign on it. even soomething liek pressing for teh shampoo hurts wrist.any help?

Boss Man · Post by **Boss Man** » Mon Sep 15, 2008 9:47 am

There is a chance you might have Carpal Tunnel Syndrome

It can often be treated with the RICE method

Rest, Ice, Compression Elevation.

NSAIDS, (Non-steroidal Anti-inflammatory Drugs).

A Carpal brace.

Possibly Cortisone shots.

Worst case scenario a Carpal release, where the Carpal tunnel is cut, and heals back with scar tissue.

Carpal Tunnel is caused by the compression of something called the Medial Nerve, hence why you might be feeling the pain. It is often caused be frequent use or stressing of the area.

However there is no guaranteed way for me to say it is definitely Carpal Tunnel. You should see a doctor about it first.

adrian · Post by **adrian** » Mon Sep 15, 2008 9:52 am

i think i got teh pain the otehr day when i was doing teh shoulder lateral raises. when i did that. i used forearm muscles and bent wrist up, knuckles facing up. i read online that the wrist should be in teh same line with teh forearm. so you think thats what caused it?

Boss Man · Post by **Boss Man** » Mon Sep 15, 2008 10:51 am

It's entirely possible. The fact is the Wrist whould have been pretty straight in line with the Arm.

adrian · Post by **adrian** » Tue Sep 16, 2008 12:23 am

fren whose a body builder said. it wasnt anythign serious. he had it once to especially for peopel with small wrists liek me.

so the rice method RICE = rest, ice compression and elevation

how do u do that compression and elevation thing?>

Boss Man · Post by **Boss Man** » Tue Sep 16, 2008 8:08 am

Well compression is basically a cold compress. Not something like Ice, just something like a wet cloth or something like that, that's soaked in cold water.

The Elevation thing works better with things like Legs and Feet where you keep them off the ground to relieve pressure, but for things like Arms and hands, just rest the Arm or Hand on a Cushion, or a folded up towel, something like that.

vamp · Post by **vamp** » Tue Sep 16, 2008 4:17 pm

It will help if you change your core excercises from ab wheel to say, plank and bridge exercises instead, alot easier on the wrist!

Cheers

Boss Man · Post by **Boss Man** » Wed Sep 17, 2008 7:58 am

Good call, and if you do things like Wrist Curls chuck them, they're crap.

adrian · Post by **adrian** » Wed Sep 17, 2008 8:31 am

planks and bridge. doesnt work abs as hard as the ab wheel. oh well. i think i ll just take a 1 week break. i dotn do wrist curls. chin ups is the way !

vamp · Post by **vamp** » Thu Sep 18, 2008 3:50 pm

actually they work your core alot better than the ab wheel and don't have the side effect of shoulder, elbow, lower back or wrist injuries. The feeling of your abs burning from the excercise is what you're feeling but it doesn't mean it works abs more. Your core is the combination of all the stabalizing muscles that help you do all movements (around the ab area and includes them) Building your Abs does not necessarily build your core strength.

Sorry to sound so much like a lecture.

plank-30 sec hold / 30 sec rest do a minimum 3x (increase time by 5 sec each week)

bridge- work up to 30 repititions then start adding weight by 5 lbs each week for those 30 repititions. Do 3 sets with 2-3 minute rest interval in between.

Cheers