Weak wrists can be a problem if you are a gymnast. Weak wrists may increase your risk of injury and limit your moves on the still rings or parallel bars during a routine. In some cases, it may be carpal tunnel syndrome that is causing your wrist weakness. Consult your doctor before starting any exercise routine to strengthen your wrists.
Cause
The muscles of your wrists may not be strong enough to support your body weight. You may also experience wrist weakness if you're not performing your gymnastics routines with appropriate wrist support, such as a brace or tape. If carpal tunnel syndrome is the cause of your weak wrists, it may be a result of the repetitive hand and wrist motions of gymnastics. The carpal tunnel is a passageway in the wrist where the median nerve enters your hand from your forearm. If you experience inflammation in your wrist from gymnastics, it can compress the median nerve and cause weakness.
Identification
If your wrists have always been weak, carpal tunnel syndrome is not the likely cause. However, if you have difficulty holding a handstand or more frequent wrist injuries than other gymnasts it may be carpal tunnel. In carpal tunnel pain radiates from your wrist to your elbow and hand. Numbness or tingling also may be present in your hand and all your fingers except the pinkie. It may be difficult for you to grasp objects.
Strengthening
If strength is your problem, start by wrapping your wrists or using a wrist brace to prevent injuries from unstable joints. Then try wrist curls to strengthen your wrists and forearms. Sit on a chair and rest your elbows on your knees. Hold a dumbbell in each hand with your palms face up. Relax your wrists and let your hands drop toward the floor. Bend your wrists toward you while keeping your forearms on your knees. Perform three sets of eight. Then try the exercise with your palms facing the floor. If you have carpal tunnel syndrome, consult with your doctor before performing any wrist exercises.
Treatment
Treatment is required to relieve the symptoms of carpal tunnel syndrome. Your doctor may have you wear a splint at night for several weeks. If the weakness does not improve, you may be given a corticosteroid injection. Ibuprofen can relieve pain from carpal tunnel syndrome during your gymnastics meets. Physical therapy is sometimes recommended to reduce inflammation and symptoms associated with carpal tunnel syndrome. Surgery is done as a last resort. About 50 percent of carpal tunnel syndrome patients need surgery to cut the ligament that's compressing the median nerve.
Member Comments