Bad Wrist - Substitution for Prone Position?

G

gdkarma74

Active Member
Cathe & Co,

I have DeQuervain's Tenosynovitis (tendon problem in the wrist, thumb, and pointer finger) along with a Ganglean cyst in my left wrist. I was treated for 1.5 years of physical, occupational, and cortisone electro-stim therapy which really helped the tendonitis portion of the problem. I was able to resume a decent level of activity; however, the cyst remains a problem. My orthopedic does not recommend surgery to remove it since they come back almost all the time, and it is too far in the wrist to drain. I am able to do most things but I have trouble with any activity that causes me to put my entire body weight on my wrist, for example:

Most full body arm balances in yoga (ie. crow, peacock)
Push ups
Prone ab work on the stability ball

I am able to modify most times by holding onto weights and going on the knuckles or forearms depending on the exercise, but I am completely unable to do the pike prone stability ball work and most extended push-up sequences.

Would it be possible to provide alternatives to those exercises so I don't feel like I am missing out?

Thank you in advance for your help!
April (gdkarma74)
 
Hi, April! That's a mouthful of a syndrome you've got there!

That said, here are my suggestions, understanding that I know less than nothing about the specifics of DeQuervain's Tenosynovitis:

For push-ups, do sets of push-ups that you can handle, and vary your hand placement so that at times your hands are on the floor and at times your hands are on an elevation like a step bench. Alternate sets of push-ups that are within your wrist's ability with dumbbell or barbell bench presses; these work the chest, tris and anterior delts in largely the same manner of recruitment but don't place quite as much of a weightload on the supportive structures.

For prone pike work on the stability ball, I say let go of it altogether. Consider doing double sets of ball roll-outs (found in Core Max and Supersets) where you're on your knees on the floor and the body weight is mostly in the forearms rather than directly on the wrists.

JMHO - am interested in what others can suggest.

A-Jock
 
Thanks for the suggestions A-jock!

Basically what I have is like carpal tunnel but it affects the thumb and pointer fingers instead of the remaining three fingers of the hand. Luckily I have avoided surgery. I ordered the GS-BSB just for the wrist curls in it to strengthen my wrist. I just got it yesterday so I haven't yet had the opportunity to use it. But I am completly terrified of the 72 drop set push ups in GS-CT!

I was thinking the about abonding the pikes as well, it just puts way too much stress on that wrist. I was also thinking about purchasing a set up of push up bars since my dumbells are somewhat uncomfortable. I think I will need to work up to it.

I have been doing vinyasa/ashtanga yoga for 10 years and the wrist sidelined me from that for about 2 years, mainly because a yoga push up (chaturanga) is a tricep push up more or less and I needed to work up to those. I have been back to hardcore yoga for about a year now with slight modifications for the wrist as well - no more balancing poses for me!

I just started with Cathe about 2 months ago and sold almost all of my other non-Cathe dvd's to fund the new Cathe addiction that apparently me and my Visa card have...but I digress... ;)

I am interested to see what other suggestions may come across!

Thanks again,
April
 
For push-ups, you can find a hand position that keeps the wrist staight. When I was having problems with carpal tunnel (which have since resolved themselves thanks in part to yoga and stretching of the area), I would do push-ups with my fingers splayed, and the bend at the joint where the finger meet the hand rather than at the wrist. Another option to try is using push-up handlebars or even hex weights as handlebars (the push-ups handle bars can work better becauce they offer several different places to hold onto, which allows you to adapt them to your particular needs). You can also try what martial artists sometimes do, and use a fist and straight wrist when doing push-ups (if you get FitTV, watch Gilad's program sometime. There is a woman background exerciser who uses this technique when doing push-ups).

FOr yoga, www.gaiam.com sells some 'handlebars' that are like a yoga block cut in half, with a handle attaching the two parts.
 
Hi April,

I have the same diagnosis that you have, minus the cyst. It's been about 3 or 4 years since the diagnosis, and though I still have to watch my wrists, I can do most things. I'll just pass on some things that I have done -- maybe one or two will help you.

If you haven't done this, see about a physical therapy appointment for exercises to strengthen the wrist and forearm; I went to a PT who specialized in sports related problems, so I wasn't told "Don't do that" but was given a good program to work with what I could do. I have a series of exercises I do, but your situation may be different due to the cyst.

I alternate doing pushup type things either on my fists or using 10 lb dumbbells as handles. For yoga, I've used various props. One help is a small wedge so that my palm is higher than my fingers. This helps distribute the weight better for me. See http://www.santosha.com/index.asp?PageAction=VIEWPROD&ProdID=392 for one idea; I use some wooden blocks from a child's building block set.

I also sleep with a wrist brace when my tendons are acting up. Mine has a splint to hold the thumb still. My brace is no loger made, but this is similar http://www.painreliever.com/upi124.html Search on "thumb spica" for other choices.

My problem was bad enough that I had a cast for 6 weeks to immobilize the joint, prior to physical therapy. This worked well enough that I did not have a cortisone injection -- been there for a previous wrist problem, did not want to that again if I could avoid it! -- so it's an option if your situation doesn't improve.

Good luck handling this!

Eileen
 
What works for me is a set of padded push-up bars. Much more comfortable than dumbbells. Make sure it's the type where the bar is parallel to the floor rather than angled. It helped keeps your wrists in alignment. My weakness is triceps dips - I can only do so many, then usually switch to overhead dumbbell press instead.

HTH,
Kathy in Wayne, OH
 
Eileen, Kathryn, Kathy:

Thank you so much for the information.

I had a hard plastic brace molded from my PT that I tried to sleep with but as it turns out was causing me more pain. I haven't been on a brace for a long time, but the thumb spica looks like it might help. I will check out the wedge for yoga as well. I am going to invest in a set of push up bars and just stay away from some of the more stressfull exercises like the prone stability ball work in PUB or Core Max, and tricep dips.

I had some exercises that my PT gave me a long time ago, I will need to dig them out...I do find that when I am doing moderate wrist curls in both directions with light weights I am able to build up strength a bit.

I worked in the yard this weekend mowing, raking and such and now my thumb/wrist is screaming! Cathe + yardwork = Advil!

Thanks to everyone for the suggestions! As a newbie I find everyone in the Cathe forums to be supportive and kind, what a nice welcome!

April :)
 
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