wrist pains?

  1. New Member
    qozon's Avatar
    Join Date
    Jun 2006
    Posts
    21
    Rep Power
    114
    Level
    4
    Lv. Percent
    70.66%

    wrist pains?


    Hello, I'm 5'7.5 and 133 lb.

    I would like to do more free weights, but recently I've developed really bad wrist pains while doing curls. This only happens when I put to must stress on the wrists ie bicep curls, but not hammer curls.

    THe wrist pain is on the outside of my wrists (on the side with pinky fingers) and is only on the sides (doesnt extend onto top or bottom of wrist)

    What can i do to alleviate this? woudl wrist curls help or is my form wrong?

  2. Diamond Member
    Jayhawkk's Avatar
    Stats
    5'8"  230 lbs.
    Join Date
    Dec 2003
    Age
    39
    Posts
    12,790
    Rep Power
    11682
    Level
    67
    Lv. Percent
    47.82%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Could be gripping the weight too hard stressing your tendons/muscles too much.
  3. New Member
    qozon's Avatar
    Join Date
    Jun 2006
    Posts
    21
    Rep Power
    114
    Level
    4
    Lv. Percent
    70.66%

    could wrist curls strengthen my tendons to stop the pain?
    •   
       

  4. Diamond Member
    Jayhawkk's Avatar
    Stats
    5'8"  230 lbs.
    Join Date
    Dec 2003
    Age
    39
    Posts
    12,790
    Rep Power
    11682
    Level
    67
    Lv. Percent
    47.82%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    It depends if it's a strength issue or just a overused one. If you are gripping the weights too hard for too long then you just need to learn to loosen it up a bit till the pain subsides.
  5. New Member
    glg's Avatar
    Join Date
    May 2006
    Age
    66
    Posts
    453
    Rep Power
    332
    Level
    17
    Lv. Percent
    17.92%

    DBs, BBs or both?

    EZ-Curl bar?
  6. New Member
    SoMdHunter's Avatar
    Join Date
    Nov 2006
    Posts
    454
    Rep Power
    326
    Level
    16
    Lv. Percent
    77.87%

    Quote Originally Posted by qozon
    Hello, I'm 5'7.5 and 133 lb.

    I would like to do more free weights, but recently I've developed really bad wrist pains while doing curls. This only happens when I put to must stress on the wrists ie bicep curls, but not hammer curls.

    THe wrist pain is on the outside of my wrists (on the side with pinky fingers) and is only on the sides (doesnt extend onto top or bottom of wrist)

    What can i do to alleviate this? woudl wrist curls help or is my form wrong?
    I have the exact same problem! I think it comes from gripping the DBs too hard. I have a tendency to really put a choke hold on them. EZ bar or hammer grip actually makes it worse for me.

    The best I have been able to do is isolation exercises with DBs on a preacher bench. I also take glucosamine for tendon and joint support. It really helps.
  7. Diamond Member
    Jayhawkk's Avatar
    Stats
    5'8"  230 lbs.
    Join Date
    Dec 2003
    Age
    39
    Posts
    12,790
    Rep Power
    11682
    Level
    67
    Lv. Percent
    47.82%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Loosen up on all your lifts except the ones you have to grip hard to work(deadlift etc).
  8. Registered User
    TeamSavage's Avatar
    Join Date
    Oct 2006
    Posts
    1,007
    Rep Power
    604
    Level
    24
    Lv. Percent
    24.39%
    Achievements Posting Pro

    I get this sometime when I do BB curls (straight bar), but using the EZ-curl bar really helps. For some reason bending the wrists out straight like that seems to stress them. Try using the EZ-curl bar.
  9. Diamond Member
    Jayhawkk's Avatar
    Stats
    5'8"  230 lbs.
    Join Date
    Dec 2003
    Age
    39
    Posts
    12,790
    Rep Power
    11682
    Level
    67
    Lv. Percent
    47.82%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Yeah the EZ bar is a life saver.
  10. New Member
    Gumbo's Avatar
    Join Date
    Feb 2004
    Age
    42
    Posts
    194
    Rep Power
    229
    Level
    12
    Lv. Percent
    20.04%

    I had that problem and hoped it would go away. It did not and I had an MRI done....as it turned out, I had ripped a sheath of my cartilage. I had surgery on it and 4 years later it feels as good as ever. I was only out of the gym for 10 days after the surgery and was back to full strength within two months.

    Go see a specialist to make sure you aren't making it worse.

    Gumbo
  11. New Member
    SoMdHunter's Avatar
    Join Date
    Nov 2006
    Posts
    454
    Rep Power
    326
    Level
    16
    Lv. Percent
    77.87%

    I'm just real careful with the curls, make sure the tendons are stretched out and really warmed up before I start to go heavy. And I stay on the glucosaime.....maybe the ibuprophen as needed.
  12. Board Supporter
    guyfromkop2's Avatar
    Join Date
    Aug 2005
    Age
    37
    Posts
    936
    Rep Power
    582
    Level
    23
    Lv. Percent
    84.44%

    how many sets of curls are you doing?
  13. New Member
    qozon's Avatar
    Join Date
    Jun 2006
    Posts
    21
    Rep Power
    114
    Level
    4
    Lv. Percent
    70.66%

    Thanks for all the replies guys.

    I'm doing 3 sets of about 9-10 reps each at 30 lb (Yeah...im 17...hopefully ill get stronger).

    to somdhunter, how can i stretch out my tendons?

    One more thing, can I still be getting stronger/bigger if im not feeling sore at all? I'm doing as much weight and as many sets as I can, but I never seem to get sore on the biceps. If they aren't sore does that mean I can just go ahead and work them out everyday?
  14. Registered User
    Rivet's Avatar
    Join Date
    Apr 2005
    Posts
    1,700
    Rep Power
    969
    Level
    30
    Lv. Percent
    43.78%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by qozon
    Thanks for all the replies guys.

    I'm doing 3 sets of about 9-10 reps each at 30 lb (Yeah...im 17...hopefully ill get stronger).

    to somdhunter, how can i stretch out my tendons?

    One more thing, can I still be getting stronger/bigger if im not feeling sore at all? I'm doing as much weight and as many sets as I can, but I never seem to get sore on the biceps. If they aren't sore does that mean I can just go ahead and work them out everyday?
    My biceps only get sore when I do low weight/high rep. Rest of me usually gets DOMs however. I wouldn't work them out everyday that will just cause overtraining. Give them a couple of days rest at least.
  15. New Member
    qozon's Avatar
    Join Date
    Jun 2006
    Posts
    21
    Rep Power
    114
    Level
    4
    Lv. Percent
    70.66%

    thats the EXACT same thing with me...low weight and ridiculously high reps makes them sore, so i feel like im getting a better workout this that but I guess I should just keep at what im doing.

    What's a DOM?
  16. Registered User
    Rivet's Avatar
    Join Date
    Apr 2005
    Posts
    1,700
    Rep Power
    969
    Level
    30
    Lv. Percent
    43.78%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by qozon
    thats the EXACT same thing with me...low weight and ridiculously high reps makes them sore, so i feel like im getting a better workout this that but I guess I should just keep at what im doing.

    What's a DOM?
    DOM= Delayed Onset of Muscle Soreness
  17. Recovering AXoholic
    thesinner's Avatar
    Join Date
    Apr 2006
    Age
    29
    Posts
    10,063
    Rep Power
    11892
    Level
    62
    Lv. Percent
    27.16%
    Achievements Activity AuthorityActivity ProPosting ProPosting AuthorityPosting Veteran

    Quote Originally Posted by TeamSavage
    I get this sometime when I do BB curls (straight bar), but using the EZ-curl bar really helps. For some reason bending the wrists out straight like that seems to stress them. Try using the EZ-curl bar.

    I've had the exact opposite experience. My EZ bar kills my wrists because it forced me to hold my hands too close together.
  18. New Member
    lifthardheavy's Avatar
    Join Date
    May 2006
    Posts
    97
    Rep Power
    153
    Level
    9
    Lv. Percent
    20.41%

    I've always had this problem off and on. Rest is the only thing that truly helps. I have really small wrists so my tendons are probably weaker than yarn. Using an ez-curl bar helps a lot but I still get a little pain after a heavy session. Certain exercises make it worse, such as BB shoulder press or underhand pullups. Basically anything that puts the wrist at an akward angle. Standing rows are the worst unless you grip very wide.

    Now, I switched to DB shoulder press and do pullups with palms facing each other.
  19. New Member
    lifthardheavy's Avatar
    Join Date
    May 2006
    Posts
    97
    Rep Power
    153
    Level
    9
    Lv. Percent
    20.41%

    Forgot to mention, one of the most important things I ever figured out was how to grip the bar correctly during a bench press. Almost every video I've seen, even of Pros showing the "right" way, has it wrong. They bend the wrist back too much. Hold the bar such that your forearm is exactly perpendicular to the floor and the bar is exactly over your wrist. The forearm should support the weight, not the wrists. This reduced my wrist pain significantly.
  20. Professional Member
    PumpingIron's Avatar
    Stats
    5'11"  190 lbs.
    Join Date
    Sep 2005
    Posts
    4,688
    Rep Power
    2464
    Level
    46
    Lv. Percent
    76.07%
    Achievements Activity ProPosting Pro

    There are a few things that this could be. Maybe tendonitis, maybe DOMS, maybe gripping wrong or too hard.

    Make sure your form is in check. Try adding wrist curls to your workout. If it still hurts then it is probably tendonitis and you should go see a orthopedist and get an MRI. If it doesn't hurt you'll strengthen your wrists and ahve some cool veiny forearms to go with it.

    Also, try add wrist wraps, they were a savoir with my tendonitis.

    If it is tendonitis, don't worry, its not as bad as it sounds, I didn't need surgery, just a cortisone shot here and there, and some PT which included a little electrode to the area, stretching and somelight weight training.

    PI
  21. New Member
    qozon's Avatar
    Join Date
    Jun 2006
    Posts
    21
    Rep Power
    114
    Level
    4
    Lv. Percent
    70.66%

    I think the wrist curls are definitely helping, and im enjoying the workout my forearms are getting. I've also added hammer curls into my routine which dont seem to have as much of a strain on the wrists. I've also tried to loosen my grip on the weights and am conciously reminding myself of this every rep. I don't know which it is, but my wrist pains certainly are lessenning.

    But again, how can I stretch my tendons (in my arms)?
  22. Professional Member
    PumpingIron's Avatar
    Stats
    5'11"  190 lbs.
    Join Date
    Sep 2005
    Posts
    4,688
    Rep Power
    2464
    Level
    46
    Lv. Percent
    76.07%
    Achievements Activity ProPosting Pro

    a good stretch is to hold one arm straight out and pull your hand back with the other. You should do this in all 4 directions for both arms...

    did you understand that?
  23. New Member
    qozon's Avatar
    Join Date
    Jun 2006
    Posts
    21
    Rep Power
    114
    Level
    4
    Lv. Percent
    70.66%

    are you changing the directions of your whore arm or just the wrist?
  24. Professional Member
    PumpingIron's Avatar
    Stats
    5'11"  190 lbs.
    Join Date
    Sep 2005
    Posts
    4,688
    Rep Power
    2464
    Level
    46
    Lv. Percent
    76.07%
    Achievements Activity ProPosting Pro

    Just the wrist.
  

  
 

Similar Forum Threads

  1. Help with wrist pain
    By LCSULLA in forum Exercise Science
    Replies: 5
    Last Post: 03-29-2005, 01:00 PM
  2. Troubling Wrist Pain --- Seeking advice
    By stindevil in forum Exercise Science
    Replies: 9
    Last Post: 03-13-2005, 04:50 AM
  3. wrist pain (anti-inflamitory transdermal?)
    By Bigmac in forum Exercise Science
    Replies: 4
    Last Post: 03-22-2004, 10:48 PM
  4. Wrist pain?
    By smizack in forum Exercise Science
    Replies: 2
    Last Post: 01-28-2004, 11:47 PM
  5. wrist pain limiting one's poundage on curls
    By lifted in forum Exercise Science
    Replies: 10
    Last Post: 07-01-2003, 12:16 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in