According to the
American Journal of Occupational Therapy,The U.S. Department of Labour
recognizes hand injuries as one of the most common, but preventable, injuries
in people of working age. Those and those familiar with teaching Yoga will
surely agree. Many new students have pre-existing wrist pain long before they
ever started practicing Yoga. The hands and wrists, made up of relatively small
joints with many muscles, tendons and nerves, are a delicate area.
They control fine motor
skills, and at the same time, are strong enough to bear a person's entire body
weight. Too many practices are ended early because of discomfort in the hands
and wrists. Thankfully, there are exercises to help with strained wrists and
sore hands. There are also props to alleviate straining altogether and
alternative positions to try that are less likely to cause pain.
First, consider props
that can help distribute the weight more evenly along the arm and spare the
wrist. A new prop that is getting excellent reviews is the Three Minute Egg, a
rounded, egg-shaped foam block that takes the place of traditional square
blocks or wedges.
By using the egg blocks
in each hand during asanas with weight on the hands and wrists, the pressure is
distributed up the arm and the pose becomes much more comfortable. In poses
like Plank, or Chaturanga, grasping hand weights can relieve wrist pain. Even
rolled up mats beneath the heel of the hand can provide some relief.
Assuming some wrist
pain is already present, the following are some simple stretches that can help.
Therapeutic Yoga for
Wrists and Hands
Handcuffs: Circle each
wrist with the opposite thumb and forefinger and squeeze firmly for 3-5
seconds.
Wrist rotations: Hold
the hands palm out flat and circle the wrists clockwise and counter clockwise.
Prayer pose, with both
hands together in namaste position. Exert gentle pressure pushing the hands
together, then lean them back towards the wrists: first the left hand pushing
the right back to a 45 degree angle, then right pushing left back.
Reverse Prayer: Behind
your back, put your hands together in Namaste mudra, with your fingers pointing
down instead of up. Hold for 20 seconds, or so, as long as it is comfortable.
Backward wrists: On all
fours, rotate your hands until fingers are pointing towards you, with forearms
facing the front and gently lean back. Go slowly and pay attention to any pain
in the muscles, as this stretch can be quite intense.
Wrist Safety and Pain
Prevention in Yoga Class
To prevent hand and
wrist pain altogether during practice, modify hand positions during Yoga
sessions. In Downward Facing Dog, or Adho Mukha Svanasana, keeping the hands
flat and pushing back is responsible for a great deal of soreness. Bending the
fingers of the hands at the top joint, so the middle knuckles stick up rather
than lie flat, is an excellent modification that strengthens the forearms and
keeps pressure off wrists. In Upward Facing Dog, or Urdhva Mukha Svanasana,
keeping the hands closed in fists protects the wrists. Many other Yoga poses
can be modified by using the forearms to bear the weight - rather than using
the hands.
Additionally, chairs,
low stools, blankets, and bolsters can be used to modify postures, which put
too much pressure on the wrists. It may be necessary to take a rest from arm
balances entirely if pain is recurrent. Remember that Yoga works with your
body, not against it and honor its need for recovery.
Faye Martins, is a Yoga
teacher and a graduate of the Yoga teacher training program at: Aura Wellness
Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books,
reports, and articles about Yoga, please visit:
http://www.yoga-teacher-training.org/
When people look to towards
building strength they very often think about doing exercises that work the
larger muscle groups such as chest and back, and whilst these areas are very
important what seems to be often overlooked are the smaller muscle groups.
In this case were talking
about the wrists and forearms. Now the reason the lower arms are so important
is because it is due to these body parts that we're able to build upper body
strength in the first place, as they are the supporting muscles and joints.
After all, can you imagine attempting to build a strong chest by doing heavy
bench presses whilst suffering with weak and frail wrists. As inevitable that
the stronger the wrists are the more weight you will subsequently be able to
handle and therefore the greater the long term gains can be.
The same would apply to
other exercises such as pull up. If you suffer from weak wrists and forearms,
this will have a direct impact on your level of grip strength. Do you ever
recall attempting to do a set of pull ups only to have given up due to not
being able to maintain your grip? You see, it is only when it's illustrated in
this way that one begins to realize the importance that such seemingly under
rated body parts actually have.
Now having established
that wrist and grip strength can actually have a direct impact on your overall
performance, we might want to think about what wrist exercises we can start
implementing to ensure we maintain strong and healthy wrist joints.
Kettlebell and Gripstik
wrist exercises are an excellent choice as they both work in different ways and
provide great results in terms of grip endurance and overall wrist strength.
The kettlebell, whilst being more targeted toward core strength exercises,
requires enormous grip strength to perform many of the exercises, such as
kettlebell swings and Turkish Get Ups.
On the other hand, the
Gripstik is extremely good at directly working the wrists and forearms.
Building primarily endurance and strength as lactic acid build up becomes
predominant during high repetitions.
There are other old
school wrist exercises that can be used to develop wrist strength. Boxers for
example use a method where they tie a weight to a broom handle and using
repetitive twisting motions, slowly lift the weight from the ground up towards
the broom handle.
There are simply too
many to list here, but you get the point. They key issue here is to ensure you
find an exercise you feel comfortable with and start doing it. Just remember to
consult your doctor before beginning any new exercise or nutritional program.
Mo Mastafa is a
business management graduate and a health & fitness enthusiast with of 15
years experience in training and nutrition.
Visit my wrist
exercises [http://wristexercisesblog.com] blog now for more hints, tips and
tools to improve your wrists and grip strength.
The wrist allows you to
properly position your hand, representing arguably one the most complicated
joints in the body. There are 15 bones and 27 articular surfaces in the wrist,
not to mention its elaborate system of muscles, tendons and ligaments. Ligament
injury is quite common among athletes, as the repetitive action of the wrist
puts athletes at risk for injury. Wrist sprains result from a torn or partially
torn ligament, and wrist strains are the result of a torn or partially torn
tendon. The most common wrist fractures among athletes include: distal radius
fractures and scaphoid fractures.
The Four Mechanisms of
Wrist Injury
Throwing - With
throwing injuries, there is an overuse of the wrist. These are common in
baseball players, tennis athletes, and racquet ball participants.
Weight-bearing - There
are many weight-bearing injuries among those who participate in gymnastics,
weightlifting, and cheer-leading.
Twisting - With a
twisting injury, the wrist suffers from a rapid rotation that disrupts the
stability of the wrist. This type of injury is common with radical
skateboarders and snowboarders.
Impact - More common in
football athletes are impact injuries that result from either a direct impact
or a fall onto an outstretched hand.
Wrist Sprains
The most common wrist
injury among athletes is a sprain of the wrist. This often is an injury to one of
the ligaments - the connective tissue that attaches one bone to another. Most
sprains occur when the wrist is forcefully bent during a fall on an
outstretched hand. Wrist sprains can be mild or severe, and can be graded based
on the degree of injury. A grade 1 sprain indicates a stretched ligament
without apparent tearing. A grade 2 sprain, however, involves partial tearing
of a ligament. With a grade 3 sprain indicates ligaments are completely torn.
Distal Radius Fracture
The most common
fracture is called a "distal radius fracture." A distal radius
fracture is a break that occurs at the wrist end of the radius bone. These
breaks are common among athletes and can be mistaken for sprains. Wrist
fractures often occur during a fall onto an outstretched hand. With fractures
of the wrist, the break can occur in four ways: intra-articular,
extra-articular, open, or comminuted (in many parts). Many can be treated with
casting alone, though some require surgery.
Scaphoid Wrist Fracture
The scaphoid bone is one
of the smaller bones of the wrist, but it is one that commonly breaks during
sporting injuries. This bone is located on the thumb side of the wrist, and can
be difficult to treat due to its tenuous blood supply. As with most wrist
injuries, a break to the scaphoid bone typically occurs from falling onto an
outstretched hand. Treatment usually requires casting if not displaced, or
surgery if displaced.
Symptoms of Significant
Wrist Injuries
-Pain at the time of
injury
-Swelling
-Bruising or
discoloration
-Difficulty moving the
wrist
-A "popping"
or tearing sensation during the trauma
-Warmth and tenderness
of the skin
Treatment for Wrist
Injuries
Treatment really
depends on the type of injury you have. For mild sprains, the doctor will
generally recommend the "RICE" method and over-the-counter pain
relievers, like Tylenol or Motrin.
RICE
R - Rest the wrist for
around 48 hours.
I - Ice the injured
area to reduce swelling (use a pack wrapped in a towel).
C - Compress the wrist
with an elastic ACE wrap.
E - Elevate the injury
above heart level.
Nonsurgical Treatment
Simple Sprain -With
mild to moderate wrist sprains, you will need to wear a splint for 1 to 3
weeks. This keeps the wrist immobilized while it heals. If you develop
stiffness, I can teach you some stretching exercises to allow you to regain
full range of motion of your wrist.
Simple Fracture -If
your broken bone is in good position, it can be treated by applying a
fiberglass or plaster cast. This is done so that the healing wrist bone remains
protected from further injury while it heals. You may have to wear the cast for
up to 6 weeks, depending on your injury.
Closed Reduction -If
the alignment is out of place, your doctor may need to "reduce" the
bone and re-position the bone fragments. A "reduction" is the medical
term for this process, and because your doctor will not be operating on your
wrist, the procedure is called a "closed reduction". After the bone
is put in proper position, your doctor will apply a splint or cast for you to
wear for 4 to 6 weeks. Depending on the nature of the injury, the doctor will
take X-rays at weekly intervals for around 3 to 6 weeks. After a 6 week period,
your doctor may recommend physical therapy for you to help improve your wrist
strength and mobility.
Surgical Treatment
Complex Fracture -For
those fractures that require surgery, follow one simple rule - put the broken
pieces back into position and prevent them from moving out of place while they
heal. There are several treatment procedures for distal radius fractures and
scaphoid fractures, and the choice depends on your age, your athletic activity,
and your injury. As with most wrist surgeries, your doctor may order hand
therapy and rehabilitation exercises following the repair. It may take as long
as 6 to 8 weeks for a complex fracture to heal.
Open Reduction -To
perform wrist surgery, your doctor will usually make an incision directly over
the area of the broken bones and re-align them in a process called "open
reduction". It is considered "open" because the fracture has to
be surgically corrected. It may be necessary for me to insert pins, plate and
screws to hold the bones in place. As with other surgical procedures,You may be
required to undergo hand therapy after your cast or splint is removed. Keep in
mind, and open reduction surgical procedure takes a while to heal, but with
proper physical therapy and rehabilitation, you will regain strength and full
function of the wrist.
Dr. Ruhlman works
through Orthopedic Specialists of Seattle to provide top quality orthopedic
care to the Seattle area. Visit his website to learn more about him or to
contact him.
If you thought your break-dancing days were over then think again. I'm sure the above warm up took you back to a time when your body never let you down. These days, you need to Bulletproof your wrists against injury, particularly when performing any sort of pushing or pressing movement.
A common injury when
doing a lot of heavy pressing, such as bench and military press, is a sprained
wrist. This is due to the extra flex-ion or hyper extension that happens to the
wrist when under a heavy load. This usually occurs on days when the trainer is
working their shoulders or chest muscles.
There are three ways to
prevent yourself from suffering from a sprained wrist. For the purpose of this
article I will be using the bench press as the example exercise.
The first, is simply to
warm up. The purpose of a warm up is to get the blood pumping and the muscles,
joints, ligaments and tendons ready for exercise. So many trainers walk into
the gym and start off lifting moderate to heavy loads without a thought of
warming up.
A warm up is very
important and only takes 5-10 minutes. I should also note that dynamic
stretches are more beneficial than static stretches.
Secondly, when
performing a lot of pressing movements trainers tend to concentrate more on
just making sure they can lift the weight, opposed to lightening the load,
having better technique and feeling your muscle work. For example how many
people have you seen doing bench press with their wrists bent right back (hyper
extended). After performing rep after rep of a bench with a bent backward wrist
there is no wonder why they have a mildly sprained wrist. When you do heavy
pressing movements concentrate on keeping your wrist straight, (I like to use
the phrase to keep the wrist 'rock solid'.) Doing this will decrease the chance
of a sprained wrist from having your wrist at an awkward angle.
If your wrist is still
sore even after keeping it straight then you may need to use some wrist wraps.
Wrist wraps are elastic and wrap around the wrist and prevent it from flexing
and extending. In other words wrist wraps keep your wrist in a straight 'rock
solid' position. The use of wrist wraps will prevent your wrist from flexing or
hyper extending to the point of injury.
Wrist wraps are a
really great invention and, depending on your training regime could be useful
for you, especially if you consistently train with heavy weights.
It is very important
that you stretch out the muscles you have been working. When lifting you are
constantly contracting your muscles and they become tighter and tighter. If you
are doing a lot of heavy pulling movements your forearms can become extremely
tight resulting in a muscular imbalance in the forearm muscles. This can also
be a factor in wrist injuries while performing heavy lifting.
In conclusion if you
are constantly lifting heavy weights the smaller joints, such as the wrists,
can attain an injury. Implementing strategies such as warming up, using wrist
wraps and stretching will protect you from injury. Another important injury
prevention strategy is looking at your lifting technique. If your wrists are
continually hyper flexed or hyper extended then it is only a matter of time
until you suffer an injury.
Author: Matt D'Aquino
http://www.workoutsforjudo.com
Matt is the founder of
Beyond Grappling fitness and conditioning. He is a 2008 Beijing Judo Olympian
as well as nationally ranked freestyle wrestler and National Champion in
Brazilian Jujitsu. Matt has a passion for teaching all aspects of grappling
especially the fitness and conditioning aspect. Recently he has been traveling
the world aiming to qualify for his second Olympic Games.
To learn more about
Matt and his fitness and conditioning training visit
http://www.workoutsforjudo.com.
Wristy Business...Is
wrist pain interfering with your CrossFit training, yoga practice or general workout or Life?
Wrist Pain: Our hands,
by design, were not intended for weight bearing, so it's no wonder that many of
us experience pain or discomfort when assuming those Pilates or yoga positions
that require us to do just that -bear body weight on our hands. Discomfort may
simply be a result of mild limitations in wrist range of motion, improper
alignment of shoulders, arms and hands or reduced core and arm strength. Gentle
and gradual stretching and strengthening exercises, along with proper body
alignment and weight distribution may reduce your wrist discomfort in weight
bearing positions. However, for some of us, even with good strength and proper
form wrist pain persists. A close look at the anatomy of the hand reveals why.
Hand Anatomy: The hand
is designed more for mobility than stability. It is composed of 27 small bones,
muscles and ligaments that allow for a large amount of movement and dexterity,
enabling us to perform a multitude of daily activities requiring fine precision
and coordination. The two bones of the lower arm, the radius and ulna, meet at
the carpal bones of the hand to form the wrist. Unlike the foot the hand does
not have a large bone cushioned with a fat pad for bearing weight, but has
small bones surrounded by soft tissue, including the nerve and blood supply.
The median nerve crosses the wrist through the carpal tunnel. These soft
tissues of the wrist, including the ligaments and tendons, are subject to
strain when we are weight bearing on a fully extended wrist such as in a
push-up position.
The Culprits: As a
simplification, the common causes of wrist pain are grouped into 4 categories:
Overuse: too much
repetitive movement or joint impact
Injury: wrist
fractures, strains & sprains
Lack of conditioning:
weak muscles, poor range of motion, improper form
Aging or Disease:
arthritic changes in the joints, inflammation, diabetes etc.
Which category does
your wrist pain originate from?
Overuse: One common
cause of wrist pain is Overuse, clinically known as RSI - Repetitive Stress (or
Strain) Injury. Long periods performing the same movements, such as typing on a
computer, playing a musical instrument or doing sun salutations, can lead to
RSI. Carpal Tunnel Syndrome (CTS) a leading cause of wrist pain is grouped in
the RSI category.
What do you do about
RSI?
An important first step
in treating an overuse injury is to rest - stop doing what is causing you pain
to allow healing time. The reality, however, is that many of our repetitive
movements are related to our livelihood such as data input, graphic design, dental
hygiene, massage therapist or fitness instructor, so to stop completely might
result in a few bounced checks. If complete rest isn't an option, two ways to
decrease repetitive joint stress are through task and schedule modification.
Suggestion One: Modify
Your Activity
Once you've identified
the specific task(s) that's aggravating your wrists (or other joints) look at
how frequently or for what duration you're performing this task.
Modify your Schedule:
The objective of modifying your schedule is to reduce how often and how long
you spend doing the pain inducing task. Urgent deadlines, productivity ratings
or financial stress are real factors that contribute to overuse injuries. Many
smart industries have implemented job rotation and other programs to reduce RSI
in the workplace, thus saving money on workman's compensation claims and lost
productivity. Practical examples for modifying your schedule may include:
1) Part Time Work: a
schedule of Monday, Wednesday and Friday will allow a day of rest in between.
2) Plan Ahead: instead
of spending 6 hours banging out a report on the computer spread it out over 4
days for 1 ½ hour each day.
3) Set Time Limits:
Break up the problem task into shorter time segments with rest and stretch
breaks built into your day.
4) Job Sharing /
Rotation: Can you recruit a co-worker to assist you or swap tasks with? Look at
all options for creative scheduling.
Modify the Task: The
objective here is to use an alternate method to accomplish the task, which may
require a different set of muscles or reduce muscle tension and joint stress.
1) Change the Method:
If you're a fitness instructor with a wrist injury, give verbal directions
instead of demonstrations. If you spend your day on the computer consciously
reduce keyboard time by limiting your email correspondence - pick up the phone
and make a quick call instead.
2) Change or Modify the
Tool: Examples include using a track ball instead of a mouse, substitute an
electric tool for a hand tool and increasing the diameter of the tool to open
the grasp of the fingers and thumb.
3) Modify your Body
Position: Use an ergonomic keyboard, set up your 'work station' optimally for
your body and alternate standing with sitting.
4) Use your
non-dominant hand: If your wrist pain is primarily in your dominant hand try to
develop the skill to accomplish the task with your non-dominant hand. Start
with something simple like stirring while cooking or dialing the phone then
work towards using your computer mouse with your opposing hand. This may be
challenging but is very useful and good for your coordination.
Suggestion Two:
Incorporate frequent stretch breaks into your day.
Whether it's an
occupation or leisure pursuit that's resulting in RSI, do strengthening and
stretches that move your body, limbs and joints in the opposite direction of
the repetitive motions you're engaged in. Computer use is a big culprit of
wrist pain, since many people now spend hours of their day at a keyboard and
monitor. The typical computer posture takes its toll on your back, neck, arms
and hands -possibly resulting in Carpal Tunnel Syndrome. Break up long hours at
the computer by scheduling intermittent breaks to stand up, move around and
stretch. Do these simple stretches several times a day in standing or from the
comfort of your chair.
Hold each stretch for 3
to 5 deep breaths:
1) Stretch shoulder and
arms: Reach back from the shoulder rotating the spine, straighten your elbow
and rotate your palm up, extend the wrist slightly or keep neutral then
straighten and spread the fingers apart. Deepen the stretch by rotating the
neck so your face is turned away from your stretched arm. Repeat with the other
arm.
2) Rotate both wrists
several times clockwise then counter clockwise.
3) Stretch finger
flexors: Extend fingers and place them together in a prayer position. Press
fingers firmly together and spread them apart keeping fingers straight. To increase
the stretch, gently pull the wrists apart 1 or 2 inches while keeping fingers
together.
4) Stretch wrist in
extension: Continue in prayer position with fingers and wrists pressed
together. Start with your finger tips at your chin, and then slowly slide hands
down towards your waist keeping the wrists pressed together. Go as far as you
can comfortably & hold stretch for several breaths. If you feel discomfort
in your thumbs simply cross them on top each other instead of pressing
together.
5) Stretch wrist in
flexion: Flip your hands over so the backs of your hands and fingers are
touching and pointing down. Start with your hands at your waist and move slowly
up to chest height keeping the backs of the hands pressed together. Fingers
dangle loosely while the top of the wrist joints are stretched.
6) Gently shake
shoulders, arms, wrists and fingers.
This series of
stretches, each held for 5 deep breaths, only take a total of 3 minutes to do!
A simple and healthy way to incorporate this routine into your day is to drink
lots of water. Every time you get up for a bathroom break, do your stretches
before resuming work.
Recap
Is wrist pain
interfering with your fitness pursuits, work or life? If so, what's the
culprit? Too much keyboarding, weight bearing on your hands or other repetitive
activity may be an underlying cause of your wrist pain. If you have an overuse
injury - first try to rest! Next modify the activity through creative
scheduling and use of alternative methods, tools or props. It's also important
to develop a stretching & strengthening program to counteract the negative
effects of repetitive movements on muscles and joints. Our bodies were designed
to move in a multitude of directions, so mix it up and bring some balance and
variety into your weekly routine. You know what they say...Variety is the Spice
of Life!
Disclaimer: If you have
significant wrist pain resulting from a more serious issue such as joint
inflammation, arthritis, carpel tunnel syndrome, previous fractures or
surgeries of the wrist, it is essential that you consult your health care
practitioner prior to beginning a wrist exercise program, Pilates or yoga
practice.
Paula Wilbert,
Occupational Therapist and Joint Protection Products founder, developed Wrist
Assured Gloves (WAGs) to solve a personal wrist injury. The wrist pain she
experienced after landing on both hands while playing soccer with her 6 year
old son, interfered with her Pilates and yoga practice, so she instinctively
tapped 25 years as an occupational therapist to create WAGs.
Paula knew that if she
could find a way to keep her wrists from fully extending she would be able to
move easily into yoga and Pilates poses, such as chatturanga and side plank,
without experiencing intense wrist pain. The contoured, wedged gel pad she
invented does just that. Firm, yet comfortable, the gel pads sewn into sporty
machine washable gloves and are a practical solution to a common problem. US
and Foreign Patents are pending. WAGs are available at http://www.getwags.com
From 1983 to 2008 Paula
has helped people with disabilities and those recovering from injury adapt to
the demands of daily living and achieve maximum potential. As an occupational
therapist she has worked with children and adults at numerous facilities with a
multitude of injuries and diagnoses.
Paula received a B.S.
in Occupational Therapy from the University of Kansas in 1982. She resides in
Cape Cod Massachusetts with her husband, three children and dog Chico.
Joint Protection
Products provides innovative products that promote an active and pain-free
lifestyle, enhancing ones overall well being while keeping in alignment with
socially conscious and eco-friendly principles.
