Joint injuries in the weight room may occur over a long period of time if you are not diligent with correct form. Or injuries, including wrist injuries, may result from significantly increasing your resistance too soon. For instance, your quadriceps muscles might be able to handle a 30-lb. increase for the squat exercise. However, the ligaments and tendons around your wrists are likely to be strained or sprained from such a large increase in weight. Treating a wrist injury from weightlifting immediately is crucial to recover completely from the injury and returning to your normal training routine.
Stop whatever exercise you are doing.
Grab an ice pack and place it over the side of your hurt wrist. Keep the ice pack on for 10 to 15 minutes.
Take a non-steroidal anti-inflammatory drug such as aspirin to further help reduce pain and swelling.
Immobilize your wrist by placing a folded magazine from your fingertips to halfway down your forearm; the magazine will act as a splint to limit movement of your wrist, protecting the joint and surrounding structures from further injury. Secure the magazine in place using athletic tape or roller bandages. Place a rolled up sock or roller bandage underneath your palm as a resting place for your fingers, reducing strain on your wrist.
Remove your wrist from the splint two more times throughout the day, applying an ice pack each time for 10 to 15 minutes.
Discard the splint after 24 hours if you have less pain around your wrist, and if you will not be engaging in strenuous exercises involving wrist or arm activity.
Repeat the ice treatments for two more days.
Begin heat treatments by applying a heat pack over your injury for 10 to 15 minutes a day three times per day for two days.
Seek advanced care from a physical therapist if you continue to experience pain and swelling of your wrist.
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Ph.D., Peggy Houglum, Ph.D., and David Perrin, Ph.D.; 2005
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005