Injuries are rough. One minute, you feel great, and are setting PRs. The next you are wallowing in pain, out of the hunt for months.
But they are also a given in the weightlifting world.
You lift heavy weights. You are going to get hurt, and you have to figure out how to work around them.
One of the most exasperating is wrist injuries, which can take a lot longer to heal than you would think. For example, I hurt my left wrist last October in a scooter accident (I know, super stupid), and it took a full year before holding the bar overhead in a snatch grip felt normal.
Tips for healing/working around the injury
- Find out the extent of your injury. What are you still able to do? Squat? Deadlift? Pull? Clean? Snatch?
- You’ll be surprised. I’ve had wrist injuries where I couldn’t clean, but was still able to snatch/overhead squat. With the scooter injury, I was able to clean even though I couldn’t snatch.
- Stop moaning and groaning – if you aren’t able to clean or snatch, then now is the time to train up for a new squat max. Or to get your pulls more efficient.
What does the rest of the internet have to say on the topic?
Unique Tips to Prevent Wrist Pain With Jedd Johnson
- 2:26 – Make sure to fully warm up to get solid blood circulation
- 3:32 – Do this stretch: grab 2 fingers with other hand and pull back, 4-5 seconds per hand
Wrist Pain Relief
Gary Crowley – chronic joint pain specialist
- 1:45 (jump here to see him talk about this topic) – Press-Pull-Release
- 2:22 – Forearm on underarm of other arm
- 3:30 – Fingers on forearm of other arm
- 4:05 – Elbow on forearm of other arm
- Release upper back and nerve endings
- 0:25 – Press fingers under clavicle
- 1:38 – Tennis Ball press into upper back, raise hips
How to fix your wrist pain
- 0:19 – Pinch wrist while shaking hand
- 0:32 – Pinch top and bottom of wrist, move hand up and down
- 0:39 – Tape wrist, if still need more support, tape upper forearm
Stay positive and keep working!