Wrist pain and instability

[Indrananda]

Hey there guys! I'm hoping someone may be able to help me out with some suggestions that I've not been able to think of to work out the kinks.

First, some history I guess is in order. I spent over a year working full time as a banquet server at a very popular resort, carrying heavy trays all day long (upwards of 40 lbs for sometimes 16 hour days) in my right hand, palm up, hand flexed. Needless to say, I think some of the strain comes from there... I no longer work there full time, I'm 'on-call' now that I'm working for our house cleaning biz 6 days a week, 8-14 hours a day, hauling vacuum cleaners around and such. I jumped into a CB DM in may a wee bit too fast that also strained my wrist, and caused me to take some time off from lifting, but not working.

Because of my work schedule these last few months, I've been very tired, and have focused mainly on recovery, i.e. sleeping, more than lifting. I went about 4 months of not lifting this summer (or very rarely anyway) because I was just too beat and didn't feel it would be smart to do so. My wrist was not giving me any grief during this time. Jump to august, I started a blacksmithing/metalworking class, where, working on some thick metal stock, I again strained my wrist. I also started working as a server again, and though I was taking it easier with myself there, carrying lighter trays whenever possible, it still didn't help...

This past two weeks upon awakening, my right hand has been incredibly difficult to close. It started with just the pinky, ring ang middle fingers at first. My pointer and thumb were okay, but the last two days, it's been my whole hand. After about an hour of being up, it gets better, to the point where I can make a full fist, and clench it. But it's still weak. In fact I just about dropped a juice pitcher this morning after being up for 3-4 hours. It ain't *that* heavy.

I've worked on some wrist circles, clovers, etc, but I dont' think I'm addressing the problem properly. I can continue to do BMEs as I have the last few weeks, focusing on a few each day, but I don't want to lift right now. I'm thinking of focussing a lot on shoulder circles, etc., arm screws, elbow circles, wrist circles, etc. throughout the day, and resting it as much as possible. I can't stop working, but I have been trying to let my left hand do as much as possible, which is a trick for me. I'm not nearly as coordinated as I'd like with my left side. As for the blacksmithing, I've been working on small projects which don't require the strength of blows that working with larger metals does.

What I'm looking for I guess is some hope, some indication that I'm on the right track with my rehab, as it seems to be getting worse. How would you guys recommend I structure a program? Would you add/change anything, emphasize anything else? I know this has been a bit long, and I thank you for bearing with me.

I appreciate the help with this. Thanks,
Indy

[Scott Sonnon]

Indy, it's nearly impossible to diagnose anything over the internet, and I do suggest you consult a PT, at least. With that caveat stated, it reads as if your job created an occupational imbalance in your arm from sustained isometric extension.

Work on strengthening the opposite of the imbalance, in this case flexion.

1. Wrist Flex 'press-up' work from Maximology (http://www.rmax.tv/maximology.html) but don't do the press-ups themselves, only use this as an active stretch. Actively press against the floor with the tops of your hands as if to move the floor in order to extend your wrists. 1 set of 8 1/day for 2 weeks.

2. Wrist Infinities with your Bantam weight Clubbell in both directions may do the trick. Choke up to appropriate leverage level. Challenge it, don't give it pain. 2 sets of 5 both directions 1/day for 2 weeks.

Keep with your Warrior Wellness in general, not just locally performed.

At seven days give yourself a small strength test to see if your neural drive is returning. Report back with your progress.

[Indrananda]

Thanks coach! I'll do 'em and get back to you. Good thing I got those 5lbers huh!

One question; infinities in both directions. I'm assuming you mean side to side and up and down, not just right-left, left-right... Just clarifying.

I've had a hard enough time finding a good mechanic around here :D, a good PT is gonna be a challenge.

Appreciate it coach!

Indy

[Scott Sonnon]

I referred to top/bottom infinities rather than right/left. For instance if with your right hand you perform the right side of the right/left infinity, you'll be emulating a concentric version of the isometric action which may have led to the imbalance. Stay away from that. You've over trained that direction. However, you could perform the left circle of the right/left infinity with your right arm (in both directions) to aid you on the road to recovery.

[Indrananda]

You know I should have thought of that... I did them soon after I first replied and the right/left was mighty crunchy. I'll stay away from the right part tomorrow and try just the left. If that's too much, I'll nix it all together.

Those pressups-but-not-pressups are a pain. Literally. I had to stay on my knees and put only a fraction of my weight on my wrists. I plan on keeping it that way to get the stretch out of it without furthur injuring myself.

It's funny, but the more I work with this, the more I realize just how long ago this damage actually occured. I remember first injuring my wrist about three years ago. I was being very, very foolish and dropped a palm heel on an upright 2x4. Doh! That hurt a bit. It'd been quite a while since conditioning my hands for anything like that, and I'm the first to admit it was a big mistake. It caused me to stop some chigung stuff a year or so later - similar experience. Funny how the more you begin to take control of what's going on, the more you realize just how long you've abused your body.

Thanks again coach!

Indy