The wrists are a linchpin in weight training. Strong wrists are a stabilizing force; they help you control the weights, which allows you to work out more effectively. There is always a fine balance when it comes to weight training. Harder workouts create better results, but overdoing it can cause injuries that can put a stop to your training. Wrist injuries can be especially problematic.
The Wrist
One of the most multifaceted areas in your body, the wrist offers both flexibility and the strength to grip and lift objects. The carpal bones run across the top of your wrist in two rows. Each carpal bone forms its own joint with tendons, which join muscles and bones, and ligaments, which join one bone to another. The extensor tendons run through tunnels along the back of your hand. They are lubricated with tenosynovium, which eliminates friction, notes Eorthopod.com.
Wrist Injuries
Overuse is the most common cause of wrist injuries. Conditions such as tendinitis, tenosynovitis, carpal tunnel and stress fractures may occur from doing too much, too soon or ignoring early warning signs. Tendinitis and carpal tunnel injuries result from repetitive actions that put pressure on the wrist. This creates soreness or concentrated pain within the joint. Tenosynovitis is another form of tendinitis that results in pain and swelling among the tendons. It is most noticeable when moving the thumb, according to SportsInjuryBulletin.com
Traumatic Injuries
Acute carpal tunnel syndrome can result from sudden, impact-related injuries such as fractures and dislocations. A fracture to any of the wrist bones can create the narrowing of the tunnels, a prime symptom of carpal tunnel syndrome. A Colles' fracture is a common injury in which a bone in the forearm is affected. Although the bones of the wrist aren't broken in a Colles' fracture, it can indirectly lead to acute carpal tunnel syndrome.
Treatment
It is important to listen to your body while weight training. If you feel discomfort in your wrist, don't try to work through it. This can cause greater damage to the joints and put you out of action for a longer period of time. Apply ice or a cold compress to the sore area every few hours for a couple of days. Take time to rest and immobilize the wrist until the soreness dissipates. During this period, begin to lightly move your fingers to generate circulation within the joints.
Prevention
The easiest way to prevent wrist injuries while lifting is to use common sense. Know your limits when it comes to weight training. You want to find a weight that is challenging, but lifting too much can cause injuries. Use proper fundamentals with each exercise. There are also wrist braces available to provide extra support while working out.
