UKBouldering.com
the shizzle => diet, training and injuries => Topic started by: Ged on December 18, 2022, 08:09:18 pm
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I know I know, seek medical advice. But on the off chance anyone has experience of similar, worth a shot.
I've been dismantling a boars due to the guy who's barn it is in selling up. Had to apply some brute force with a screw driver to loosen a few stubborn screws, and my wrist is now pretty painful. Especially when trying to crimp or undercut/do anything that involves rotating it.
Any good advice for rehabbing it? I was going to let it settle for a couple of days, and then do various wrist raises with a small weight and build up from there.
It's bloody sore, so keen to hear from anyone who's had similar
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I feel sorry for the boars TBH :'(
P.S. I've had mild wrist sprains in the past and a combination of a wrist splint if needed, taping fairly firmly for support / reminder, gentle rehab exercises and avoiding twisting movements (straight down pulling can be fine) has worked well.
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Damn it! Board. Definitely board.
I was keen to avoid talking about woodies and wrist injuries in the same sentence after much mick taking by my wife.
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I’ve had similar many years ago when making tables. Steel framed with plywood tops and screwing the tops down. I just rested for a couple of days. More recently with my arthritic wrists I find if I tape my wrist when warming up then take it off I’m reasonably pain free with no after effects.
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How recently did it happen?
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Only last Monday, but it's feeling worse rather than better. Probably because I've tried to climb on it.
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Sounds like TFCC. They can be a pisstake to heal because you have to load the ligament but in s way that doesn't further the injury. Biscuit helped me sort mine out after I'd been messing around for months trying to get it back to normal.
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Sounds like TFCC. They can be a pisstake to heal because you have to load the ligament but in s way that doesn't further the injury. Biscuit helped me sort mine out after I'd been messing around for months trying to get it back to normal.
Google tells me that's what it is. Balls. Can you recall much about the sorts of things you did to load it?
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I’ve had some TFCC injuries and also spoken to Biscuit (process physiotherapy) about them.
From memory my main exercise was to hold a dumbbell and rotate it. So stood up, top of arm tight into my side, elbow at 90 degrees so my forearm was parallel to the ground.
I’d then use a dumbbell (actually just a bar for one without any weight at first) and then rotate it from palm up to palm down position.
At first I really struggled with no weight at all and then I could slowly add it until my injured wrist could use the same weight as my other. I never went very far into the pain whilst rotating but far enough to trigger it to maybe 4/10.
Overtime I increased the range of movement and the weight. I found I progressed quite quickly.
I also used a TFCC brace which (I think) isolates the tendon and meant I could still climb pretty much at my limit once the initial pains had gone. Though just had to be careful of undercuts and some side pulls which I introduced over time. Something like this https://www.amazon.co.uk/Adjustable-Support-Triangular-Fibrocartilage-Injuries/dp/B0B42RCRW7/ref=mp_s_a_1_4?keywords=tfcc+brace&qid=1671436083&sr=8-4
A session with Andy is about £50 if you wanted a proper diagnosis. I think also covers TFCC in his new self-rehab book. Mine has arrived but I’m away so haven’t looked at it yet.
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Mine has arrived but I’m away so haven’t looked at it yet.
Thanks for a reminder to order it.
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I’ve had some TFCC injuries and also spoken to Biscuit (process physiotherapy) about them.
From memory my main exercise was to hold a dumbbell and rotate it. So stood up, top of arm tight into my side, elbow at 90 degrees so my forearm was parallel to the ground.
I’d then use a dumbbell (actually just a bar for one without any weight at first) and then rotate it from palm up to palm down position.
At first I really struggled with no weight at all and then I could slowly add it until my injured wrist could use the same weight as my other. I never went very far into the pain whilst rotating but far enough to trigger it to maybe 4/10.
Overtime I increased the range of movement and the weight. I found I progressed quite quickly.
I also used a TFCC brace which (I think) isolates the tendon and meant I could still climb pretty much at my limit once the initial pains had gone. Though just had to be careful of undercuts and some side pulls which I introduced over time. Something like this https://www.amazon.co.uk/Adjustable-Support-Triangular-Fibrocartilage-Injuries/dp/B0B42RCRW7/ref=mp_s_a_1_4?keywords=tfcc+brace&qid=1671436083&sr=8-4
A session with Andy is about £50 if you wanted a proper diagnosis. I think also covers TFCC in his new self-rehab book. Mine has arrived but I’m away so haven’t looked at it yet.
Thanks for that. Afraid I don't know who Biscuit /Andy is.
Ordered a splint. Will give it a week to calm down a bit then try some of the exercises described.
I did my other wristbin years ago playing football on the campsite in Pembroke. Hurt for ages and I couldn't hold my palm out for change in a shop. The shopkeepers always thought I was going to shake their hand and gave me odd looks. Hope this one heals quicker
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https://www.processphysiotherapy.co.uk/
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Thanks
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No probs, hope the writstbin gets sorted and the boars were tasty.
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Never mind