so a few years back i had a nasty fall and ended up tearing the ligaments in both of my wrists. the doctor basically told me surgery isnt a guarantee so im just trying to work around it the best i can. the pain is honestly brutal whenever i try to rotate my hands at all and i can only really bend them like 10 or 20 degrees total which sucks
ive been getting back into the gym slowly by sticking to dumbbells and using wrist straps but im looking for some help from the pros or anyone who knows gear. does anyone know of some kind of brace or wrap that really locks the wrist straight better than the basic ones u find online? i also need some ideas for dumbbell lifts that wont put so much pressure on my wrists so i dont mess them up further
i ended up gaining a ton of weight after it happened cuz i was so discouraged but ive spent the last two months cutting it back down. got about 15 lbs left to go and then i really want to start pushing the weights again. if anyone has dealt with something like this or has any tips to help a brother out i would really appreciate it!
man that sounds rough, dealing with wrist issues like that is brutal, respect for getting back in the gym at all
i’ve used those stiff leather wrist braces for pressing before, way more supportive than the thin velcro ones you see online
dumbbell-wise, hammer curls, neutral-grip presses, and machines where your wrists stay neutral really helped me avoid pain
i’d also look into push-up handles or parallettes, lets you work chest/arms without twisting the wrist too much
huge props for cutting the weight down while dealing with injured wrists, that takes a ton of discipline
man that sounds rough as hell but props for getting back into the grind after a setback like that. for the gear u definitely need to look into some "wrist lockers" or some heavy duty powerlifting wraps- like the sbd or cerberus ones. they are super stiff and basically turn your arm into a straight rod so u dont have to worry about that rotation pain as much. keep up the cut bro u got this
honestly if u want to save your wrists u should look into a set of "fat gripz" or just focus on hammer curls and neutral grip presses. rotating the palm up or down is usually what causes that sharp pain when your ligaments are trashed. also maybe try using the pec deck or machines where the weight sits on your forearms instead of your hands- total game changer for chest day
i went through something similar with a motorcycle wreck and it sucks but u gotta play the long game. i found that using the "hook grip" or just leaning heavy on lifting straps for everything helps a lot because u arent squeezing the bar so hard which usually aggravates the wrist. for the brace- check out the brand "versagripps" too they might help take some of the tension off the joint
15 lbs to go is nothing man u already did the hard part! for the wrists i actually used some old school athletic tape underneath my wraps just to get that extra layer of "cast-like" support. it feels a bit bulky but it keeps everything from shifting while u press. just stay away from straight bar curls for a while- those things are wrist killers
have u looked into those "wrist reinforcer" braces that gymnasts use? they are meant for taking huge impacts and might be exactly what u need to keep that 10-20 degree range from getting pushed too far. for the lifts try to stick to machines for a bit while u build that confidence back up- there is no shame in using the smith machine if it keeps u pain free
lol i feel you on the "discouraged" weight gain- i did the same when i blew out my shoulder. just keep showing up and don't try to be a hero with the heavy dumbbells yet. slow and controlled reps are gonna be your best friend while those ligaments are sensitive. maybe try some bpc-157 if u are into the peptide side of things- it helped my old wrist injury a ton. stay hungry bro!
