Wrist Tendinitis?

[BigMike4]

I've been browsing the forums in search for previous threads in regards to wrist tendinitis but didn't really find anything.

A little over 2 weeks ago I had an intense training session (at least intense for my level of training lol) that focused mainly on the individual fingers. It consisted of:

1. Gripmaster pro (9 lbs per finger) - 3 x 20 for each finger (i usually do them really fast but this time I did them slow and focused on really squeezing and holding each rep)

2. Pony clamp - 3 x 10 for each thumb (it was the first time i trained with this clamp and it was too strong to close with one hand so I used my other hand to assist with the close)

3. Sand bucket - 3 x 15 (I would start with my fingers completely spread out under some sand and close them into a fist squeezing every last bit of sand out of my closed fist)

- 3 x 10 extensor work with the sand

4. Ironmind Extensor band - 3 x 15 (the white band)

5. hanging on to the wood frame above my bathroom door - 3 x 10 sec holds (I was reading a lot of rock climbing articles and wanted to try this. I would just let my weight drop but still have my feet on the floor.)

6. This last exercise I just threw in there because I had a 5lb protein tub filled with water (I use this to warm up my hands before a workout) I grabbed the tub by the lid and did 3 x 20 sec holds on each hand. (I really started feeling my tendons pull and hurt at this point, but even with the pain i continued to hold it not knowing the kind of damage this could do.)

Everything was fine the next few days because the soreness hadn't settled in. Around 3-4 days later I noticed that my wrists were really stiff and my forearms were kinda sore. Didn't think anything of it and went for a jog and did 15 mins of jump rope. This blasted the top part of my forearms. The next day I had a lot of pain and stiffness in the region right below where the tendon in my elbow is. Again I just thought it was really sore and it took several days for the stiffness to subside.

The first thing that I noticed that freaked me out was when I had gone to eat sushi and I would grab the roll with the chopstick and lift it and 2 seconds later it would just fall, as if there wasn't any pressure, even though I felt as if i was squeezing it. That got me into trying to do a lot of research and the only thing that I came across that seem to apply was wrist tendinitis. I read about how when tiny tears occur in the tendon it forms scar tissue to help it heal quicker but it does it in a way that is not smooth and parallel with the tendon itself. This makes you more susceptible to these kind of injuries down the road, especially if you don't take the proper steps to heal the quickest way possible. (Icing immediately after the injury to promote blood flow, proper stretching, etc)

It took 2 wks for the stiffness in my wrist to go away and to be able to make a strong fist without too much pain. I still get that cramped feeling in my extensors and my forearms fatigue easily. (this is just during passive use of my hands like at work) I have not trained and do not plan on starting to train for at least another week.

What I would really like to know is if anyone in this forum has experienced this or something similar before and if they have been able to recover and continue to make strength gains in regards to their grip? I'm scared that I might have caused some permanent damage that will prevent me from grip training and achieving my goals.

sorry about all the background info just to ask a simple question, its that whenever I mention grip training to anyone they look at me with a face and ask why I would want to waste time doing that. So I don't have anyone to talk to in regards to this and feel that this is the best place to find people that would listen. (or read lol) it feels good knowing there are lots of people that share this same passion for grip training. Thanks in advance for anyone that took the time to read

[korneliusz]

5. hanging on to the wood frame above my bathroom door - 3 x 10 sec holds (I was reading a lot of rock climbing articles and wanted to try this. I would just let my weight drop but still have my feet on the floor.)

sorry not in subject

do u know someone over 100kg (im 125) who can do it without feet support

Its my dream to do it even for 3 seconds,

if i will do it for 10s, my grip training will be completed

but if no-one can do this i will have to change my goal

[Martin Gaisser]

5. hanging on to the wood frame above my bathroom door - 3 x 10 sec holds (I was reading a lot of rock climbing articles and wanted to try this. I would just let my weight drop but still have my feet on the floor.)

sorry not in subject

do u know someone over 100kg (im 125) who can do it without feet support

Its my dream to do it even for 3 seconds,

if i will do it for 10s, my grip training will be completed

but if no-one can do this i will have to change my goal

I just tried this to see how hard it was. The hardest part was finding a door in my office that didn't sound like it was going to snap of when I started to put my weight on it. But anyways I weigh 242lbs or 110kgs and I could do it for 10 seconds no problem.

[BigMike4]

no idea, I've seen videos on youtube of people doing it. the wood frame over my bathroom is 1/2 thick so i find it very hard. I'm sure its just a matter of training your fingers to get strong enough. I've also read that rock climbers use a crimp grip which doesn't put as much pull on the tendons.

[AP]

Doing this grip thing you are going to get some injuries. I believe especially with the hand/wrist you've got to actively rehab them to get them better. Extensor work, contrast baths, doing some work in sand/ice, these things will make it better. Tendonitis can take a long time (a long time!)so keep at it and don't panic! Do some rehab stuff and work back into your program.

[tselegala]

nobody ever mentions stretching. It's proven to be beneficial for all muscles.

[BigMike4]

Doing this grip thing you are going to get some injuries. I believe especially with the hand/wrist you've got to actively rehab them to get them better. Extensor work, contrast baths, doing some work in sand/ice, these things will make it better. Tendonitis can take a long time (a long time!)so keep at it and don't panic! Do some rehab stuff and work back into your program.

Active rehab was one of the things that I came across while researching wrist tendonitis. I tried contrast baths the first week after the injury. I did three rounds of hot 2 mins/cold 2 mins. I'm not sure if it was a good idea to end with the cold bath, it left my lower arm very stiff and kinda painful. I'm going to give it another shot now that the muscles/tendons are feeling better.

nobody ever mentions stretching. It's proven to be beneficial for all muscles.

Yea, stretching has really helped me with joint pains in my lower body. I just finished doing a hot Epsom salt bath for my hands and did a lot of stretching with my hands in the bucket, it felt amazing. This week I'm going to focus on stretching to get full range of motion back in my wrists.

[AP]

Doing this grip thing you are going to get some injuries. I believe especially with the hand/wrist you've got to actively rehab them to get them better. Extensor work, contrast baths, doing some work in sand/ice, these things will make it better. Tendonitis can take a long time (a long time!)so keep at it and don't panic! Do some rehab stuff and work back into your program.

Active rehab was one of the things that I came across while researching wrist tendonitis. I tried contrast baths the first week after the injury. I did three rounds of hot 2 mins/cold 2 mins. I'm not sure if it was a good idea to end with the cold bath, it left my lower arm very stiff and kinda painful. I'm going to give it another shot now that the muscles/tendons are feeling better.

Yup, keep at them. I usually just do them in the sink, hot for a couple seconds cold for couple. You can get in a lot of switching form hot to cold and you can do it a few times a day that way.

[BigMike4]

My hands felt a lot better today but I might have slept on my left wrist in an awkward position because today it felt really cramped on the wrist where the extensors are. I iced it for a bit and put a brace on it. My right hand feels great though =)

[Captain Sam]

Big mike, just a word of caution. A crimped grip puts a tremendous strain on the tendons in the fingers and is THE grip that climbers often hurt themselfs. Take it from me, i have been climbing for 15 years. It is much better to hang openhanded or semicrimped, plus the openhanded hangs translates well to thickbarstrenght

God luck on your recovery! Jonas.

[BigMike4]

Big mike, just a word of caution. A crimped grip puts a tremendous strain on the tendons in the fingers and is THE grip that climbers often hurt themselfs. Take it from me, i have been climbing for 15 years. It is much better to hang openhanded or semicrimped, plus the openhanded hangs translates well to thickbarstrenght

God luck on your recovery! Jonas.

Hey, If that is the case then I can't imagine the amount of tension that gets put on the tendons. I remember when I tried the hangs off of the door frame it felt like my tendons were going to rip right out of my hands. =/ This is definitely something I will not mess around with until I have worked up a solid base in regards to finger strength. Thanks so much for the info.

This has been a learning experience for me. I'm glad that it was not a very serious injury but serious enough that It has allowed me to have a new found respect for my hands and what they can and CAN'T do with the level of training that I have.