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Recurring Injury :(
Posted: Sun Oct 08, 2006 11:34 am
After 3 months, my wrist finally made a full recovery... so before re-starting my 5x5 program, I decided to determine my new maxes... which re-injured my damn wrist...
The first time i injured myself, it was from the bent-over bb row... the weight was probably too heavy for my forearms, and so something in my wrist got pulled.
I'm pretty sure the 2nd injury was tirggered from the same thing.
dammit... now i'm gonna have to take at least another month off.
What would you suggest I do once I recover again?
How can I prevent this from happening again?
I really wanna get back into training because I think I'm losing a lot of muscle... especially after 3-4 months of inactivity.
Posted: Sun Oct 08, 2006 10:26 pm
See an orthopedist. Don't let a relatively minor problem become a major one because of misuse.
Posted: Sun Oct 08, 2006 10:30 pm
Well, I have been in a similar situation where I would always reinjure my hamstring if I did leg curls in my routine, usually in the form of a sport activity in the days following the workout.
First step is identifying the problem exercises. This didnt take long for me but it will vary for the person.
Next step is to get healthy by doing whatever you can without risking reinjury. And please, don't do the problem exercises.
This might be enough, you will just have to find other exercises to replace the ones that bothered you. To do this, I recommend reading as much as you can in forums with a few more posters than here but this is okay. Find people that have similar problems. This can be hard depending on what problem you have. Try to talk to them or just listen to them talk to others and find out how they overcame their injury.
After you get to this stage you can try incorporating the old exercises back into the program. For me, this was somewhere around two years later, so no need to rush.
Hope that helps you out.
Posted: Mon Oct 09, 2006 8:46 am
What type off grip are you using for barbell rows? If your going very wide or very narrow this may be placing excess stress on your wrists. Also, if your using an overhand grip you may want to try a reverse grip (or vice versa). Generally, speaking you want to find a grip that feels natural and comfortable, whether your doing barbell rows or any other exercise.
Posted: Mon Oct 09, 2006 9:45 am
the grip i used was overhand with a little more than shoulder-width...
i think the weight was just too heavy for me to handle.
Posted: Wed Oct 11, 2006 4:11 pm
Also, I can't think of any exercises that don't stress the wrists.
Posted: Wed Oct 18, 2006 8:42 pm
I don't understand though...
why/how would my wrist get re-injured after making a full recovery?
would it help if I just waited longer after recovery before training again?
Posted: Thu Oct 19, 2006 1:13 am
It just sounds like you went too heavy on bent over row.
Posted: Thu Oct 19, 2006 8:05 am
Just because you feel fully recovered (no pain), doesn't necessarilly mean your 100%. That can often take longer.
Posted: Sat Oct 21, 2006 9:55 am
Matt Z wrote:Just because you feel fully recovered (no pain), doesn't necessarilly mean your 100%. That can often take longer.
So after the pain stops, would you suggest waiting longer to make sure it has fully recovered?
Here is the pic that illustrates my injury:
http://forum.bodybuilding.com/attachmen ... 1161364982
I must have pulled a muscle/tendon/ligament that attaches the hand to the wrist or something.
Posted: Sat Oct 21, 2006 7:59 pm
Yes, take some extra time. For example, if it takes a week for the pain in your wrist to completely subside, you'll probably want to wait at least another week before you start lifting again. Then when you do start back, go very light at first, and stop if you feel any pain or discomfort. Don't just jump right back into your regular routine.
Posted: Mon Oct 23, 2006 4:27 pm
By light, do you mean like 20lbs?
Because I was planning on starting on 5x5 again from the start.
Since the weight is usually very light on the 1st few weeks, I was wondering if this was light enough.
Posted: Mon Oct 23, 2006 6:14 pm
I wouldn't do a 5x5 routine coming off an injury. You might want to try higher reps for a while, like 12-15, for the first few weeks.
Posted: Mon Oct 23, 2006 6:49 pm
IMO Matt is correct. Coming off an injury. keep sets/reps light, around 2-3 sets max. Use a variety of exercises. The reasoning is to build up the connective tissues and not overtax them. A true 5X5 uisually only uses 3-4 major exercises, and pushes you to the limits. You do NOT need that coming off an injury.
Posted: Mon Oct 23, 2006 7:03 pm
Would you recommend power cleans in the 12-15 rep range?