Without a doubt, the gym is riddled with potential hazards to the hand and wrist. Falling on the wrist, having a body part crushed by weight, awkwardly moving weight, and even repetitive activity can all cause pain.
Strains and Sprains make up nearly half of all weight training injuries. While both of these are caused by an overextension of the joint (either acute or over time), the former involves injury to a muscle or tendon (fibrous tissue that connects muscles to bones) and the latter involves injury to a ligament (fibrous tissue that connects bones to bones). Many exercises can cause these injuries, with push-ups, bicep curls, bench or shoulder presses, and lateral raises being among the most common. In other words, any motion that involves bending the wrist, or may lead to a bent wrist, is a higher risk movement.
Fortunately, the overlapping causes of these injuries allows many to be prevented with the same techniques. If you are already injured, the best place to start treatment is with rest, ice, compression, elevation, and over-the counter medications. While resting, it is best to avoid any movement that may aggravate the injury. If any joints are misaligned, movement is significantly restricted, or serious pain lasts for longer than a couple days, you should see a doctor.
Use proper form: Keep the wrist straight when possible
Many overextension injuries are the result of improper form when lifting. To minimize the amount of isolated stress placed on the wrist, one should focus on keeping it as straight as possible. In the case of push-ups, this would mean using push-up bars or doing push-ups on your knuckles. For bicep curls, the wrist should remain locked in position for the entire curl; any bending at the wrist might signal that you are using too much weight. Other exercises involving a press (bench, shoulder, incline) have inherently more wrist bend, though firmly grasping the bar lower down in the palm can prevent the wrist from bending backward too far.
Do not use too much weight
As with any lift in the gym, do not overload yourself. Even those with the best form can be forced into painful and risky positions by an improper amount of weight. This can also be applied to bodyweight exercises – e.g., doing push-ups from your knees or with your hands on an incline to reduce the amount of body weight you are pressing up.
Strengthen the muscles around the wrist
Holding a light amount of weight and performing a wrist curl or reverse wrist curl can help build strength in the forearms:
Grasp the dumbbell and rest forearm on thigh with wrist just beyond knee and palm up. Allow the dumbbell to roll out to your fingers, bending the wrist backward. Raise the dumbbell back up.
The reverse version of a wrist curl is performed with the palm facing down.
A hand grip exercise is also an easy to improve wrist strength. Simply squeeze a tennis ball (or other, similarly resistive ball) for 3-5 seconds, with a short break between. All exercises should be repeated 10-15 times.
Wear a brace
The wrist can be braced with either athletic tape or a reusable wrist brace. In addition to adding strength and support to the joint, these braces prevent the wrist from overextending in any direction, thereby reducing risk of injury.
Further, they are particularly helpful for exercises in which a degree of wrist bending is unavoidable, such as bench press or push-ups (if you do not want to go onto your knuckles).
Of course, these braces should fit snugly, but not to the point of cutting off circulation. One good way to check this is to squeeze the tip of a finger and see how long it takes for color to return. If it is more than 5 seconds, you will want to loosen the brace.
Stretch before and after working out
Just like any other muscle or joint in the human body, wrists should be warmed up prior to working out and cooled down after. This can be done by lightly manipulating the wrist in different directions with your other hand, as well as by rolling it at different speeds.
An ankle sprain is a common injury that occurs when the ligaments in the ankle are stretched, twisted, or torn, usually due to a sudden or excessive force. It can vary in severity from mild to severe and is often categorized into three grades:
Ankle sprains are often graded based on the severity of the injury. The three common
Grade 1 (Mild):
Grade 2 (Moderate):
Grade 3 (Severe):
Preventing ankle sprains in the gym is crucial for your overall safety and well-being. Here are some tips to help you reduce the risk of ankle injuries:
Advanced physiotherapy techniques for ankle sprains may include various modalities like dry needling and myofascial release:
Education and Prevention: Educating patients about the proper care of their ankle, including bracing and taping techniques, and providing guidance on injury prevention.
Kinesiotaping is a therapeutic technique that involves the application of a special elastic tape to various parts of the body, including the ankle, to provide support and alleviate pain in conditions like ankle sprains. Here’s how it can play a role in managing ankle sprains:
It’s important to note that while Kinesiotaping can be a useful adjunct in ankle sprain management, it should be used in conjunction with other treatment strategies, such as rest, ice, compression, and elevation (RICE), and under the guidance of a trained Therapist. The effectiveness of Kinesiotaping may vary from person to person, and its role in ankle sprain management should be determined on an individual basis.
