Old Dax Posted April 10, 2004 Share Posted April 10, 2004 FYI: This is my first post. Searching around for a block weight that could be adjusted in weight, I hit on this idea. I have access to unused 1 litre paint tins and figured they were: 1. just about the right (i.e. comfotable) size for my hands, and 2. easily loaded, by filling with scrap lead small discs (0.5kg) I stated playing at work, in my lunch break, and decided to train individual fingers with the thimb on Mon & Fri, and to use all fingers+ thumb on Wed. this is in addition to reverse wrist curls followed by CoC on Tues evening and a wrist roller (home-made) set up in squat racks @ shoulder height just working flexion of the wrist then allowing the weight to slide down to ground level under gravity, done on a Thurs evening. The single finger+thumb work is done for 4 "sets" of 5sec holds (i.e. singles), little finger left hand first working next finger and finishing with index finger+thumb. Then start the same method for right hand. All fingers+thumb are done for 6 "sets" of 5sec holds, rest is about 1 min between holds. I have had a little pain in the elbow (RHS- I'm right handed) it seems to be tennis elbow, it's not too bad as yet but I certainly don't want it to get worse. Any tips on prevention / treatment? I've worked up to about 15.5kg for the right hand using all finger+thumb, left hand is about0.5 kg less for the left hand. Quote Link to comment Share on other sites More sharing options...
Old Dax Posted April 24, 2004 Author Share Posted April 24, 2004 No replies? Oh well, just to update, I have discontinued pinch/block gripping and the COC griooers. The elbow pain is reducing and I'll slowly introduce grippers back, when it's gone Old Dax Quote Link to comment Share on other sites More sharing options...
Jedd Johnson Posted April 24, 2004 Share Posted April 24, 2004 I've posted on this a few times lately. I had elbow tendonitis too. Try working the grippers with your hand along your body instead of elevated. To rehab, work extensors, pronation/supination, and reverse curls. Wrap it with a support wrap. You'll be fine. There are other ideas I've brought up that you can find if you do a search. -Jedd- Quote Link to comment Share on other sites More sharing options...
Jedd Johnson Posted April 24, 2004 Share Posted April 24, 2004 For an idea as an alternative to block weights, why don't you try rocks? They become eroded and smooth after years and years in creeks and streams. The ones I have probably only weight 20 pounds, but they're wide as hell and slippery to boot. Give 'em a try! -Jedd- Quote Link to comment Share on other sites More sharing options...
mooinabc1 Posted April 24, 2004 Share Posted April 24, 2004 Also I think maybe vitmin c,e, MAnesium 500 mg daily, and exercise for the lungs, losse the big belly, coral calium. Quote Link to comment Share on other sites More sharing options...
Old Dax Posted April 30, 2004 Author Share Posted April 30, 2004 Thanks Jedd, The extensions sound good (elastic/rubber bands). I already do reverse wrist curls, I like them. I do them across a bench and have worked up to 26.5kg for four sets of 8 (27kg next week!). I know it's not mega-weight but it is increasing. The comment on hand position is interesting I was wondering myself about this, but I couldn't think of a reason. Also the problem is only on my "strong" side which puzzles me. I also do wrist roller (flexion only) once a week too. Supination is my handicap, as it is especially limited on my RHS. To illustrate: if you hold the forearm parallel to the floor and thumbs up = 90 degrees. Then I can just manage about 120 deg. LHS I can almost manage 150-160deg. I guess normal would be 180+deg. I believe this came about because of years of martial art practice with a lot of emphasis on wrist twists/locks. (I actively practised from age 13 to about 33). Stones rocks sound good too! The tins were good, I will return to them when thing have healed. I was only using the finger ends / tips, from the 1st knuckle only as it seemed more of a challenge. Mooinabc1, thanks for the suggestion. I already use 1000mg Vit C (time release) each day. What has really seemed to improve any slight tendinitis as well as my elbow, has been fish oil. I am currently taking 3x1000mg capsules three times a day and it has surprised me how effective it seems to have been. Thanks for the responses guys! Old Dax Quote Link to comment Share on other sites More sharing options...
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