Wrist injury

[blkblt]

Salutations Cathletes. I was just diagnosed with a hand/wrist injury having badly bruised the hook of hamate. I fell on a rock staircase on a golf trip. Thanks to my mobility/stability/ strength I was able to brace myself and soften the blow. But I can't put any pressure on my hand, no plans, push-ups holding a dumbbell or barbell, no pushes, so quite limited. Any suggestions for keeping some kind of muscle tone while healing. I was on a good path for strength training working with progressive overload since last February...lifting some heavy S...Open to suggestions.

 

[Debinmi]

Salutations Cathletes. I was just diagnosed with a hand/wrist injury having badly bruised the hook of hamate. I fell on a rock staircase on a golf trip. Thanks to my mobility/stability/ strength I was able to brace myself and soften the blow. But I can't put any pressure on my hand, no plans, push-ups holding a dumbbell or barbell, no pushes, so quite limited. Any suggestions for keeping some kind of muscle tone while healing. I was on a good path for strength training working with progressive overload since last February...lifting some heavy S...Open to suggestions.

Sorry to hear of your injury - it can happen to any of us & it is disappointing and will be a set-back for a bit. For lower body, you might consider barre and/or Pilates type of workouts. UB ... IDK.

 

[nickisteen]

Sorry to hear of your injury. That s$#ks for you. I am just coming off a groin injury and couldn't do anything with lower body for a few months. I wish I could give you some ideas. Try some lower body with no weights - maybe you could look at the LMR series and find something there that doesn't require use of your hands or something that you can modify. Sorry I didn't help.

 

[lisa_la_machina]

Do you have a weighted vest? If you can put it on safety without harming your wrist, you could use that plus glute bands for added lower body resistance in squats and lunges. For upper body you could do movements like non-weighted arm circles and non-weighted isometric contractions to fire up the muscles and keep the mind-muscle connection active. Feel better soon!

 

[DeannaTS]

Salutations Cathletes. I was just diagnosed with a hand/wrist injury having badly bruised the hook of hamate. I fell on a rock staircase on a golf trip. Thanks to my mobility/stability/ strength I was able to brace myself and soften the blow. But I can't put any pressure on my hand, no plans, push-ups holding a dumbbell or barbell, no pushes, so quite limited. Any suggestions for keeping some kind of muscle tone while healing. I was on a good path for strength training working with progressive overload since last February...lifting some heavy S...Open to suggestions.

I'm so sorry! I hope you can heal quickly! My first thought if I was in that situation was to use loop bands around your forearms (like Cathe does in the LM&R Pilates workout) or endurance type exercises like arm circles, non-weighted scare crows, etc. Also, posture/mobility type exercises with no weights that will keep the back side of the body working. Even back exercises on the stability ball or superman variations. (An example would be those salutes Cathe does in the LM&R Core workout.) Of course, you would have to try different things to see what works & what keeps your wrist protected. You won't be able to build muscle strength, but you can still maintain with non-weighted upper body work. I think there's actually quite a lot you can do for the upper body, be creative! Once healed, you'll be able to get your strength back!