Wrist pain near scaphoid and radius of right hand

[Nilan]

Hello all,

I have injured my right wrist and would be grateful for any tips/suggestions to heal it.

*Background

Around march, I finally got myself a pair of XR. Knowing how difficult they are I decided to start with just the basic XR support hold.

However, even that proved rather difficult, if not impossible.

So I decided to scale back further and start with the XR Push up support hold. I figured, I should be able to hold the rings stable in the push up position first before I can hope to achieve a stable XR Support Hold.

So far so good.

XR Push up holds I would do 3x/week for 2 sets of 10seconds( I initially started with just 2 sets of as long as possible which would be about 3-5 seconds as that is as much I could manage intially)

However, somewhere around april, my right wrist started to hurt while doing this support hold. It would occur only with this particular exercise and never with any of the other exercises I was doing, so I thought it is temporary and it should pass.

But it didn’t .

After my wall handstand practice on 25th april, I developed severe wrist pain 2 days later, which to date still persists. I must mention I experienced no pain whatsoever during my wall handstand practices.

I have not engaged in any of my previous exercises, details of which follows, for almost a month now. What should I do?

*Routine prior to injury

#AM

1. FX L sit-as many sets as required to reach total of 60s

2. Tuck Front Lever-3x20s

3. German Hang-2x30s

4. XR Push up support hold-2x10s

#PM

1. L-sit Chin Ups-3x5

2. Wall Handstand-2x10s

3. Single Leg Deadlift-3x5

4. GHR 3x5

All the sessions would be preceded by the complete wrist warmup series( dorsal PU,wrist PU from knees, First Knuckle PU from knees, Fingertip PU from knees and Fingertip hopping from knees)

What should I do now? It is now a month and the pain still hasn't gone yet. I tried to do a few sets of push ups and while the wrist did not hurt during the exercise, it did hurt later after I was finished. Also during warmup, wrist PU from knee is hurting, so I have stopped doing it completely.

Also, pulling based exercises like pull ups/tuck front lever do not hurt. However, pressing type of movements seem to aggravate the pain( German Hang, push ups). Strangely though, chin ups, are hurting the thumb(like it is too stiff)

**P.S** Dorsal push ups do not cause pain as the pressure is on the ulnar(little finger) side.

**P.P.S** I tried doing the tuck front lever, german hang, push ups last week. Wrist warmup had only dorsal PU and wrist PU from knees, none of the others as I felt putting pressure through the fingers would hurt even more.

I am putting the links to some pics to show where the pain is.

Any help would be appreciated.

Thanks for taking the time to read my post!

*Pics

http://imageshack.us/photo/my-images/842/24052012685.jpg

http://imageshack.us/photo/my-images/684/24052012686.jpg

http://imageshack.us/photo/my-images/717/24052012687.jpg

[Rik de Kort]

See a physical therapist.

[Cole Dano]

These kinds of issues are fairly common, back off intensity for a while to give the tissues some time to recover.

There may also be a nerve entrapment involved.

Here are some good exercises for the ulnar nerve.

Novel Movement Series - viewtopic.php?f=17&t=5960

Waxing the Ear - Place your palm on your ear fingers facing up and rotate the finger down, your elbow will move to the side and point up.

Chinese Tea Cup -

vTEFUw-g6XE

EDIT -

I should have looked at the pictures! (BTW folks don't use Image Shack!!! imgur is easier, you can embed, and it doesn't give popups!)

I'll leave the ulnar exercises there as they may benefit someone.

So it's the radial side the Novel Movements can still help

Also -

Full Arm Internal / External Rotation -

With your arm down and a little in front internally rotate your wrist till it faces out, letting your shoulder come near your chin.

Hand on the Table -

Stand sideways to a table, place your hand on the table, knuckles down, fingers face away, look at your hand.Then keeping your hand on the table rotate your body away and look away from your hand.

[Nilan]

See a physical therapist.

Hey Rik!

Thanks for the reply.

Unfortunately, where I live there aren't any physical therapists. Unless you meant a physiotherapist? :? Are they the same?

[Nilan]

Hey Cole! Many thanks for the detailed reply. I will try to address some of the points you raised.

These kinds of issues are fairly common, back off intensity for a while to give the tissues some time to recover.

As I mentioned in my post, I have already kept away from *any* upper body exercise for a month. No push ups/chin ups/pull ups.

Only last week did I try doing some tuck front levers,german hang, push ups and chin ups. The pain flared up the most after doing push ups(5 reps, I didn't push too much as I was just testing how the wrist felt)

There may also be a nerve entrapment involved.

Could you explain a little more about this if possible? Or possibly direct me to a link which explains/gives more details about it?

EDIT -

I should have looked at the pictures! (BTW folks don't use Image Shack!!! imgur is easier, you can embed, and it doesn't give popups!)

I'll leave the ulnar exercises there as they may benefit someone.

So it's the radial side the Novel Movements can still help

I am having a look at the video right now. Would you recommend me performing them daily?

Full Arm Internal / External Rotation -

With your arm down and a little in front internally rotate your wrist till it faces out, letting your shoulder come near your chin.

Hand on the Table -

Stand sideways to a table, place your hand on the table, knuckles down, fingers face away, look at your hand.Then keeping your hand on the table rotate your body away and look away from your hand

I could not visualize these movements effectively Is there a video guide somewhere for them?

Thanks again for taking the time to help me out! 8)

[Rik de Kort]

See a physical therapist.

Hey Rik!

Thanks for the reply.

Unfortunately, where I live there aren't any physical therapists. Unless you meant a physiotherapist? :? Are they the same?

They're the same.

[Nilan]

See a physical therapist.

Hey Rik!

Thanks for the reply.

Unfortunately, where I live there aren't any physical therapists. Unless you meant a physiotherapist? :? Are they the same?

They're the same.

Thanks for clearing that up Rik!

[VeganMartin]

I injured my left wrist about 12 weeks ago. I was doing negatives of single-arm press ups (push ups) and felt pain in the area near the base of my thumb. I should have stopped then but I continued for another set and then did them again a couple of days later. Yes, I know, I'm daft but it's in my nature to be. For 6 weeks after that I could do pull ups but couldn't do any pushing movements with my hand at nearly a right angle to my arm. I would have been able to do light press ups if I was holding a bar because my hand and wrist would be in a straight line. About 6 weeks after injuring my wrist I experienced pain during pull ups and haven't been able to do any since.

I have a swelling on the radial side of my wrist, about three-quarters of an inch below the base of the thumb. It feels as hard as bone but can't be bone. According to anatomy books, there is a bit of a bump on the end of the bone but there has never been one like this bump there before and there isn't one on my right wrist.

If I have my palm facing me I can't open all 5 fingers wide unless I keep the thumb close to the hand. If I try to open the thumb there is pain. I can open all 5 fingers wide if I bend my hand towards the ulnar side of my wrist. I can spread all the fingers if my palm is facing away from me.

There are some mornings when the swelling isn't there first thing but it appears again later on.

Any ideas about what it could be? Tendon? Joint swelling? Ligament? Any insights appreciated. Thanks.

I was progressing nicely with L-sit pull ups, HeSPU, and tuck planches. I'll have to start again when I can.

I won't bother seeking medical opinion because I will just be prescribed drugs or injections. I have had 2 tendon injuries in recent years and healed them by rest but there wasn't any swelling involved and this seems different.

When my wrist has healed I will concentrate on improving the flexibility of my arms, shoulders and thoracic spine. I've learnt my lesson. :roll:

[FREDERIC DUPONT]

I injured my left wrist about 12 weeks ago.

(...)

I won't bother seeking medical opinion (...)

See your doctor...

[Rik de Kort]

I won't bother seeking medical opinion because I will just be prescribed drugs or injections.

That's quite the preconception you've got there. Not to mention it's very probably false.

If it does not go away within 1 week of rest, seek professional medical help.

[Cole Dano]

Honestly it just would be unethical for us to try to diagnose your problem.

I know doctors can be a real mixed bag, but I'll tell you we can't do x-rays over the forum. You really need to get this checked out, even if it winds up being a waste of time, because it very likely could be something serious.

Do your best to research what's available in your area, you might feel more comfortable with a sports medicine specialist or orthopedist. They don't all just prescribe cortisone and say go home.

[VeganMartin]

Much appreciate the advice to see a medico but I've never had any help from them for the many injuries I've had. I would only consult one for something serious. It will heal eventually but I thought someone might have had the same problem and could tell me what it is. I think the trouble is caused by the radial collateral ligament but I'm not sure. Friction massage is supposed to be helpful, and exercise to maintain the flexibility whilst it heals. I apply oil with comfrey infused in it but have been inconsistent in its use. I think it is getting better. 8)

[Cole Dano]

You are self-diagnosing an injury that went from bad to worse 6 weeks later. Most injuries should be healed in that time. You also have visible swelling, please don't offer excuses back, you need to see a doctor.

[VeganMartin]

It's getting better. I noticed an improvement yesterday morning. I can open all the fingers together and only experience pain if I try to force the thumb to open as wide as possible. The pain isn't unbearable the way it was before and my wrist will be back to normal within a month. But too late to be chosen for the UK gymnastics team.

[Nilan]

These kinds of issues are fairly common, back off intensity for a while to give the tissues some time to recover.

There may also be a nerve entrapment involved.

Here are some good exercises for the ulnar nerve.

Novel Movement Series - http://gymnasticbodies.com/forum/viewto ... =17&t=5960

Waxing the Ear - Place your palm on your ear fingers facing up and rotate the finger down, your elbow will move to the side and point up.

Chinese Tea Cup -

vTEFUw-g6XE

EDIT -

I should have looked at the pictures! (BTW folks don't use Image Shack!!! imgur is easier, you can embed, and it doesn't give popups!)

I'll leave the ulnar exercises there as they may benefit someone.

So it's the radial side the Novel Movements can still help

Also -

Full Arm Internal / External Rotation -

With your arm down and a little in front internally rotate your wrist till it faces out, letting your shoulder come near your chin.

Hand on the Table -

Stand sideways to a table, place your hand on the table, knuckles down, fingers face away, look at your hand.Then keeping your hand on the table rotate your body away and look away from your hand.

Cole, I want to thank you from the bottom of my heart for the Novel wrist movements. Since the day I started doing them( 4 weeks ago), the pain has reduced considerably.

I have begun tucked front levers and german hangs. I can also perform regular chin ups.

I have also incorportated false grip hangs, which seem to have helped as they are helping to strengthen the wrist flexors.

Best of all, I think, is the fact, I can do PB support holds. I have kept the volume low (3x10s), twice a week, for the past month. I figured muscles can strengthen very fast, but tendons and ligaments probably need more time, so I did not increase the duration.

Ring work though is still out of question, and I don't know when or if....I'll be able to do Ring work again..

I am guessing having a continuous >60s PB Support hold, and being able to do several dips ought to be a prerequisite for me to do any ring work....including the simplest XR Push Up support Hold...

Thanks again for those Novel movements....they are deceptively simple and how incredibly effective!

[Cole Dano]

I'm very happy to hear it helped!