Guest indi Posted August 22, 2008 Share Posted August 22, 2008 (edited) already posted prior about this, ive already completely stopped grip training for a while (planned for 2 weeks, will rest for longer if need be). i tend to get pains after a while when at the pc for a while, is this normal for people who have had back hand pain in the past? also, on my break from grip, should i be doing no grip work at all, or should i be doing extensor work? at the moment ive done nothing at all. ive included contrast soaks (although ive missed 2 days), can these be done more than once a day? ive also bought a pair of insulated gloves to be worn when i sleep, as suggested when i was reading around. cheers for any help provided EDIT: quickly add in, although i do extensor work, i think there is a big imbalance between it and crush, because i had neglected it until a couple months ago. gripper wise i can close a 2 anytime with my right, almost with my left, but with extensors i struggle to fully open the yellow bands fully, generally stickin to green for sets of 20-25 reps. is tht around even or should my extensor strength be higher at this stage? and if so..would u reccoment i leave crush work until extensors catch up, after my weeks of, or maybe even leave all grip work except extensors? sorry for so many q;s! Edited August 22, 2008 by indi Quote Link to comment Share on other sites More sharing options...
ae_yogi Posted August 22, 2008 Share Posted August 22, 2008 I had some pain in the back of my hand for a while. I just adjusted my workouts to work around the pain and after a few months it went away. I have also started working extensors more seriously. There are times when total rest is called for and times when it works best to just adjust the training. At least this has been my expierience. Quote Link to comment Share on other sites More sharing options...
Guest indi Posted August 22, 2008 Share Posted August 22, 2008 yea. i tried to work around it prior to this, and it just didnt feel right. things were okay at 1st but then the pain would kick in more often outside of gym, so i thought best to just stop before it becomes more problematic than it already is. a question on extenssor bands..just how open do you have to get them, is it a case of the more open, the more it works extensors? i just measured now and i generally open them so the gap from inside my thumb to inside my middle finger is 10-12cm at its fullest. Quote Link to comment Share on other sites More sharing options...
ae_yogi Posted August 22, 2008 Share Posted August 22, 2008 I use relatively light bands so I tire out at about 12 reps with a large range of motion. I just assume that this is the best way to work these muscles, it feels right anyway. Quote Link to comment Share on other sites More sharing options...
Blackdog Posted August 22, 2008 Share Posted August 22, 2008 Extensor helps me a lot. Quote Link to comment Share on other sites More sharing options...
Blackdog Posted August 22, 2008 Share Posted August 22, 2008 Extensor work helps me a lot. I do holds for a count of ten on yellow or green and negatives on blue or red(example: using a blue or red band on right hand and assist with left hand as far open as possible, remove left hand, hold, then slowly let your right come in again to a count of 3) Plus it helps me if I stay away from people that I need to backhand.... (sorry for the bad joke I just couldn't resist) Quote Link to comment Share on other sites More sharing options...
TravisRush Posted August 22, 2008 Share Posted August 22, 2008 I have had these same pains lately from bending...tons of heavy iso's and crushdowns... I have also taken about 3 or 4 days off, but plan to rest until probably next Tuesday or Wednesday...I feel your pain! Quote Link to comment Share on other sites More sharing options...
Blackdog Posted August 22, 2008 Share Posted August 22, 2008 Plus it helps me if I stay away from people that I need to backhand.... (sorry for the bad joke I just couldn't resist) Again excuse my joke, sometimes I spurt out dumb humor. My condulences on your pain. At the moment I have tendonitis in my arm which is not fun. Take care. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted August 23, 2008 Share Posted August 23, 2008 I am no expert, but I had a similar pain in my hands when I started grip seriously. It was a god awful pain and I stayed away from grippers for 2 solid weeks. It didn't get any better and was even affecting my job at the time(machinist). I started up on grippers after the 2 weeks using the Trainer(my max was my 1.5) and doing super high reps all throughout the day. It still hurt at first but after a week-2 weeks it started going away and before I knew it, it was gone. I think it was tendonitis. The tendons were overstressed and used like they had never been so it would've been the appropriate reaction for them. Tendonitis takes weeks to clear up if you have it bad enough. Quote Link to comment Share on other sites More sharing options...
verdigriz Posted August 23, 2008 Share Posted August 23, 2008 I had pain in the back of the hand when first training grippers. I rested for a week, the pain went away, started grippers again, the pain came back but not as bad, I rested again, stsrted again and I never have any pain there at all now. Moral of the story...you need a break in period and dont go too hard at the beginning until a foundation has been built, and the best foundation is consistant training with plenty of rest over time. Extensors cant hurt either Quote Link to comment Share on other sites More sharing options...
shizen Posted August 23, 2008 Share Posted August 23, 2008 I thought this pain was very common-I have had it several times- I never thought it was serious just take a few days off and should be able to still train. Quote Link to comment Share on other sites More sharing options...
svr Posted August 24, 2008 Share Posted August 24, 2008 I hope this helps someone. I had this type of pain on and off for years. Any time I started working with anything heavier than a COC #2, the area behind the middle knuckle of my right hand would cause me problems. I usually pushed through it until it became unbearable. Eventually this lead to elbow tendonitis in my right elbow so bad I had problems writing and lifting was out of the question. I went to M.D.'s which was useless, although the pills were cool. I ended up at an A.R.T. specialist and it took him 10 minutes to figure out the problem. I had not been stretching properly and had shortened and damaged the tendon leading to the middle finger which was what was causing the pain at the insertion point near the elbow. After following the stretching program and no gripwork for 5 months (yeah this sucks), I finally healed enough to slowly work back up to where I am now near 100%. Diesel Crew has a link that shows the stretching protocol very similar to what I was shown. Check their forum. http://www.dieselcrew.com/forums/showthread.php?t=16 http://www.hughston.com/hha/a.seven.htm In hindsight I would be years ahead on my grip traing if: I would have progressed slower, stretched properly, and not pushed past the point of bad pain. I did not realize that a small pain in my hand could lead to a huge setback in my elbow causing problems in all my lifting. Sorry for the long post but I wished someone would have typed this for me two years ago. Quote Link to comment Share on other sites More sharing options...
Guest indi Posted August 24, 2008 Share Posted August 24, 2008 many thanks to the above posts, really appreciate it. a quick update: the time off seems to be working..although quite slowly. the pain has been reduced alot in the back of my hands, but the left wrist still feels pretty weird. i might start some extensor work with just the white ironmind band from monday onwards, and play with my dex balls a little, id rather get into it slowly than jump in. once again, appreciate all the comments! Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.