ATTN: Scott re: joints

[YankeeJoe]

Scott:
You must have come across this somewhere from someone.

Every few weeks or so when doing some of the Joint strength exercises for my wrists, they give out, and HURT. Not just when I isolate the exercises, but in everyday life like leaning on something.

It makes no difference whether I am making a fist or my fingers are spread, etc. and I don't think I am overtraining because I only do the joint strength exercises 2-3x a week.

It usually lasts for a day...maybe two and then goes away as quickly as it came. It's the strangest thing.

So my questions are:

1) Do you think this is related to doing the exercises? Overtraining? Improper technique?

2) I have bumped into some literature that states a person's diet can have something to do with one's joint strength. Would you know any foods that could do this in any capacity?

3) How often should one use the Joint strength exercises in a given week?

I should add that I do use the KBs and CBs regularly as well as hit the bag.

Any advice would be appreciated.

All the best, Joe

[Scott Sonnon]

Joe,

1. Yes, I've experienced it myself. It typically involves overtraining: too much load, too much effort, too little technique. Don't push this type of exercise with the same effort you move iron. Not good. Don't overlap areas in your other training (for instance don't work wrist hyperextensions when on a kettlebell press cycle). Too much redundant stress. Finally, don't train these exercises too near to your strength training - leave at least 24 hours minimum (For instance, don't work wrist push ups right before a heavy bag session)

2. I found success with supplementing EFAs when I encountered this in the past. I don't need to any longer, because I've found how to appropriately balance the exercises (selection, training load, and RPE/RT). However, a question posed in the Nutrition forum will give you good responses. I suggest you read Recovery Training (http://www.circularstrengthmag.com/forum/viewtopic.php?t=2002) in the Musings section of the forum for how I handle nutrition in this case.

3. Describe your training load throughout the week. I'm sure you'll see #1 addressing this issue.

[YankeeJoe]

"for instance don't work wrist hyperextensions when on a kettlebell press cycle"

That NOW seems glaringly obvious, but something I overlooked.

"leave at least 24 hours minimum (For instance, don't work wrist push ups right before a heavy bag session) "

Wow. 24 hours?!? At least? I am doing way too much. :o

"I suggest you read Recovery Training in the Musings section of the forum for how I handle nutrition in this case."

Read it. Ironically enough, the one thing that stood out the most is "Keep A Diary". I am going to go to Staples today and buy a journal and see if I can't connect the wrist pain more specifically.

"Describe your training load throughout the week. I'm sure you'll see #1 addressing this issue."

It seems terribly obvious now. I am anxious to get my journal going...I already suspect what it's going to reveal.

Man, I hope this eliminates the pain! I actually have butterflys in my stomach! I think this is it! Thanks a TON Scott! I owe you! :D

All the best,
Joe

[Scott Sonnon]

Joe, my pleasure amigo. Feel free to use the PERSONAL LOGS section here to post your daily training. We can throw in comments to make it a collaborative effort to tweak your performance and keep you on this side of overtraining. It's a free service at this point, so take advantage of it.

Don't worry. I suspect you won't have to feel that pain ever again.

[rbibbs]

You're in good hands Joe. Just so no stone goes unturned--doing heavy bag, my boxing coach was adamant about using 12' hand/wrist wraps to promote alignment under the impact loads. Wrap X-wise and go between the fingers, tight as you can without interfering with circulation, to make the hand and wrist 'one unit' properly aligned.