Looking for advice to improve recovery and reduce soreness and avoid making injuries worse

[spyrobuddy]

 

 

I have RSI issues in my hands and wrists, and a nerve conduction test confirmed minor carpal tunnel syndrome. Despite making a lot of efforts to ensure good ergonomics, I still get sore hands, especially from playing computer games.

I'm thinking about getting back into grip training, something I’ve avoided for years because of my wrist issues. Since work keeps me busy these days, I’m planning to cut down on gaming anyway, but I want to make sure that using grippers won’t make my condition worse.

I suspect that my extensor muscles might be weak, which could be contributing to the problem. Right now I am able to close   hold a #3 gripper  here:https://streamable.com/51qx92?src=player-page-share  and on a good day when my hands aren't bothering me too much  I can get a 3.5 close with a good set.

Despite above average crushing grip  I’ve noticed that when I used to use extensor bands, my friend could do much harder resistance bands even though he could only  close a #2.5 gripper. I’m not sure if his extensors are just particularly strong or if mine are weaker than they should be.

My goal is to train consistently without worsening my wrist and hand issues. Ideally, if I train the right way, I might even help improve my condition.

Steps I’ve Taken So Far:

1. Ordered  extensor bands 

2. Started taking collagen peptides .

3. Ordered creatine 

4. Implemented wrist stretches into my routine to maintain flexibility and reduce strain.

I’m looking for advice on how to approach grip training safely, and whether focusing on extensor strength could help balance things out and potentially alleviate my RSI and carpal tunnel issues, and if there's any other tips you guys may have. My research is likely pretty out of date as I haven't trained since 2009

 

Thanks for your help! 

 

 

 

 

 

 

 

 

 

 

 

[Blacksmith513]

pretty much everything you said, plus pronation and supination with with a sledge, which to me feels really great on my elbows and wrists. 

 

 

They are expensive but I recommend both, the Sidewinder T6 and Sidetwister.  Theres not a session that goes by they dont get used.

[spyrobuddy]

Could you link me? 

I do have adjustable dumbells that go from 10-90 lbs 

Maybe I could use those for some exercises 

[slazbob]

I’d definitely recommend to add Magnesium spray to your recovery routine. Heals the skin better than any other “working hands” type of product.

and has been used to help with CTS symptoms. Helps with soreness as well. Plus everyone can use more magnesium in their body.

 

[BenMorrissey]

9 hours ago, Blacksmith513 said:

pretty much everything you said, plus pronation and supination with with a sledge, which to me feels really great on my elbows and wrists. 

 

 

They are expensive but I recommend both, the Sidewinder T6 and Sidetwister.  Theres not a session that goes by they dont get used.

Are these available anymore? I swear I can't find the Sidewinders anywhere (can find the Sidewinder Twist, though). They were always a bit difficult to get in the UK - I purchased my Pro Xtreme in 2013/14, and a couple of months ago purchased the T6, but it was the last one on eBay, and now I can't find any in stock. Hopefully they keep making them

Edited October 23 by BenMorrissey

[Blacksmith513]

1 hour ago, BenMorrissey said:

Are these available anymore? I swear I can't find the Sidewinders anywhere (can find the Sidewinder Twist, though). They were always a bit difficult to get in the UK - I purchased my Pro Xtreme in 2013/14, and a couple of months ago purchased the T6, but it was the last one on eBay, and now I can't find any in stock. Hopefully they keep making them

I just did some research. Looks like they are under new ownership and coming out with a new product. Like I said, I love these things. Ive never used them for strength, just pre hab, rehab and blood flow. But you could add this into the routine.  

https://www.sportgrips.com/

 

 

I like them because depending on what I'm doing that day or what's aching, the tension is so easy to adjust that I can work on just one finger or thumb if need be for some soft tissue work. And if anyone ever breaks into my house house they are built strong enough  to knock the someone F2#%$ out if need be.