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Weak wrists
Hey, just wondering if anyone can help.
I have weak wrists, one is worse than the other, and i keep pulling the muscle in my right wrist, then it takes ages to heal, stopping me from going to martail arts.
Is there any way i can strengthen them, and reduce the amount they gt injured? and exercises or stretches?
I have weak wrists, one is worse than the other, and i keep pulling the muscle in my right wrist, then it takes ages to heal, stopping me from going to martail arts.
Is there any way i can strengthen them, and reduce the amount they gt injured? and exercises or stretches?
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You can't actually strenghthen your wrists, however you can make the surrounding muscles stronger. If you are injuring them alot i suggest you start with light exercise.
Link below on a similar thread:
http://www.thestudentroom.co.uk/showthread.php?t=246932&highlight=FOREARMS
Link below on a similar thread:
http://www.thestudentroom.co.uk/showthread.php?t=246932&highlight=FOREARMS
i used to do jujitsu and these are some of the exercises i was taught, they work quite well but i don't know if they'll be really understandable, but hay i'll give it a go!
i'm going to explain on the left hand but the right is exactly the same. they feel alittle uncomfortable at first but its all about using your opposing hand to apply resistance to your stretching hand.
1) hold your left hand out infront of you parallel to your body. place your right hand over the top of your wrist joint and wrap your middle finger round so it touches you thumb (doesnt have to be in contact just so you understand where it should be), your right palm will be on top of your left back hand. from here bend your wrist fully down so its at right angles to your forearm. now whilst puching up to straighten your wrist push down with your right hand applying resistance.
2) straighten your left arm out infront of you but rotate it so the back of your hand facing towards the right. with your right hand grip your left hand with your thumb coming over the bottom (which is facing up) of your left hand and your fingers gripping your left hand thumb. now pull your arm towards your body rotating your left hand wrist up towards you, with your right hand but pushing down or away from you with your left wrist. (this was sometimes called the chicken wing which you will understand if i've explained this right!)
3) put your left hand palm infront of your face like your looking at it. with your right hand behind your left also facing you, put your right thumb on the back of your little finger knuckle and grip the left hand thumb with your right hand fingers. now with your right hand you want to be pushing your left hand round with your thumb, so your left hand is rotating away from your body to face the left. push against this with your left hand towards the centre of you.
i really hope i explained them ok, if not PM me and i can scan the explainations from a book i have with pictures, explains it alot better.
i'm going to explain on the left hand but the right is exactly the same. they feel alittle uncomfortable at first but its all about using your opposing hand to apply resistance to your stretching hand.
1) hold your left hand out infront of you parallel to your body. place your right hand over the top of your wrist joint and wrap your middle finger round so it touches you thumb (doesnt have to be in contact just so you understand where it should be), your right palm will be on top of your left back hand. from here bend your wrist fully down so its at right angles to your forearm. now whilst puching up to straighten your wrist push down with your right hand applying resistance.
2) straighten your left arm out infront of you but rotate it so the back of your hand facing towards the right. with your right hand grip your left hand with your thumb coming over the bottom (which is facing up) of your left hand and your fingers gripping your left hand thumb. now pull your arm towards your body rotating your left hand wrist up towards you, with your right hand but pushing down or away from you with your left wrist. (this was sometimes called the chicken wing which you will understand if i've explained this right!)
3) put your left hand palm infront of your face like your looking at it. with your right hand behind your left also facing you, put your right thumb on the back of your little finger knuckle and grip the left hand thumb with your right hand fingers. now with your right hand you want to be pushing your left hand round with your thumb, so your left hand is rotating away from your body to face the left. push against this with your left hand towards the centre of you.
i really hope i explained them ok, if not PM me and i can scan the explainations from a book i have with pictures, explains it alot better.
you can get them little spring things, that you squeeze, and they make your wrist stronger, but they hurt me (which is probs the point) so i don't do it
yep i have quite weak wrists and ankles, it stops me from doing knuckle press ups 
I always find that if they are feeling bad that week i use a support and this always helps.
I always find that if they are feeling bad that week i use a support and this always helps.afire_insideme, cheers, i'll try them, i understand what you mean, just one question, how far round should your wrists be able to turn, may sound stupid, but ive loose joint, and cant tell whas normal, so over twist things wihtout meaning to.
I always find that if they are feeling bad that week i use a support and this always helps.
I do have supports, but the amount i end up using them is really daft, i can go to bed fine, and have injured a wrist when i wake up. And i been wearing one for about 2 weeks trying to get my wrist to heal.. you'd think it would be better by now..
Bathwiggle
I do have supports, but the amount i end up using them is really daft, i can go to bed fine, and have injured a wrist when i wake up. And i been wearing one for about 2 weeks trying to get my wrist to heal.. you'd think it would be better by now..
have you tried taking some sort of supplement, perhaps you're not having enough calcium
I take a suppliment designed for joints and things that has calcium and glucosomean (sp?) in. I'll ask my mother if i can try her ones for a bit, instead of what im taking. i think the problem is some point at martail arts ive injured it and its healed badly, so i need to strenghten that area.
Bathwiggle
I take a suppliment designed for joints and things that has calcium and glucosomean (sp?) in. I'll ask my mother if i can try her ones for a bit, instead of what im taking. i think the problem is some point at martail arts ive injured it and its healed badly, so i need to strenghten that area.
go to the doctors, they can help. If you are continuallly hurting yor wrists then you should stop your martial arts, they could really damage your wrists. Could you take up another form of exercise
i have badly hurt my wrists in boxing three times. the best thing i did was to stop training that hand for at least a month. if your injured than no exercises will help the recovery process quicker than rest. your body needs time to repair itself. you should know this since you do martial arts, even though you are turning your body into a fighting machine, it still needs rest. id suggest focus on cardio, interval running, and shadow boxing, until the wrist has healed.
dont waste money on a doctor. it will heal, it just needs time. give it 5-6 weeks.
dont waste money on a doctor. it will heal, it just needs time. give it 5-6 weeks.
I no longer do most of the arm stuff at martail artts due to having arthiritis in both shoulders, and teach more than i train so its not too much strain on them. My doctor told me to give up all the sports i did due to other joint problems, and so i cant do running, tennis, rugby, and im not meant to cycle. theres no pool near me, so i cant swim. Thers not much else that i can do. I'll go to the doctors after my exams have finished, but normally he doesnt listen to the problem.
wojewodztwo_pl
I'm taking the grading in 2 weeks time, after that theres no more lessons, but when i first injured my wrist, i stopped training for 8 weeks, so it should have healed. This time, i havent been training for 4 weeks, and is actually worse than when i first did it.
OK, theres no pool that has swimming on when i am free to go swimming at the moment. And has been cleaned in the last 6 months. Should be getting one in about 3 months time tho.
Bathwiggle
I no longer do most of the arm stuff at martail artts due to having arthiritis in both shoulders, and teach more than i train so its not too much strain on them. My doctor told me to give up all the sports i did due to other joint problems, and so i cant do running, tennis, rugby, and im not meant to cycle. theres no pool near me, so i cant swim. Thers not much else that i can do. I'll go to the doctors after my exams have finished, but normally he doesnt listen to the problem.
can't you just sit down then? If everything you do gives you injuries then shouldn't you stop, and just go walking? or something less strenuous on your body, you have to look after it, afterall it's the only one you've got
have you tried heat massages? also where does it hurt? along the flat part of the wrist (as in when you have your arm on the table, the part underneath), or along the sides. if its the flat part of the wrist (palm side) then its more serious than the side. wat did the doctor say? ligament damage? if so, it will take alot longer to heal, and since the wrist is such a moveable joint, it might never properly heal.
i feel for you, cause i kno exactly that your going through, the frustration of not being able to do even a single pushup. i would start off by taking glutamine powder, and extra protein, to help in the healing process. also maybe just do some daily exercises. like non stop fist clenching for 2-3 minutes (might sound easy, but try it for 1min..). this helps. also basic wrist strength exercises.
sorry thats all the advice i kno may work, cause thats all i did when i injured my wrist. (apart from having it bandaged up tightly for the first 4 weeks, during which i did NO exercises on it)
i feel for you, cause i kno exactly that your going through, the frustration of not being able to do even a single pushup. i would start off by taking glutamine powder, and extra protein, to help in the healing process. also maybe just do some daily exercises. like non stop fist clenching for 2-3 minutes (might sound easy, but try it for 1min..). this helps. also basic wrist strength exercises.
sorry thats all the advice i kno may work, cause thats all i did when i injured my wrist. (apart from having it bandaged up tightly for the first 4 weeks, during which i did NO exercises on it)
I do walking, i just get bored of staying at home, and exercise is fun. At the moment though i just want my wrists to clear up. im an active person, so stopping and only doing one thing gets boring. I'm also fed up of having problems and when i do sports i normally forget that i have them, which is nice, that and my joints will hurt if i do sports or not.
wojewodztwo_pl
have you tried heat massages? also where does it hurt? along the flat part of the wrist (as in when you have your arm on the table, the part underneath), or along the sides. if its the flat part of the wrist (palm side) then its more serious than the side. wat did the doctor say? ligament damage? if so, it will take alot longer to heal, and since the wrist is such a moveable joint, it might never properly heal.
i feel for you, cause i kno exactly that your going through, the frustration of not being able to do even a single pushup. i would start off by taking glutamine powder, and extra protein, to help in the healing process. also maybe just do some daily exercises. like non stop fist clenching for 2-3 minutes (might sound easy, but try it for 1min..). this helps. also basic wrist strength exercises.
sorry thats all the advice i kno may work, cause thats all i did when i injured my wrist. (apart from having it bandaged up tightly for the first 4 weeks, during which i did NO exercises on it)
i feel for you, cause i kno exactly that your going through, the frustration of not being able to do even a single pushup. i would start off by taking glutamine powder, and extra protein, to help in the healing process. also maybe just do some daily exercises. like non stop fist clenching for 2-3 minutes (might sound easy, but try it for 1min..). this helps. also basic wrist strength exercises.
sorry thats all the advice i kno may work, cause thats all i did when i injured my wrist. (apart from having it bandaged up tightly for the first 4 weeks, during which i did NO exercises on it)
sounds daft, but hen you were talking about massages, i remembered that whenever i sprain or pull anything, i get loads of vaseline and rub it in. That makes me feel loads better, when i sprained my ankle i waited for it heal, and rubbed it, and takes the pain away
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