Sprained my wrist so how do I exercise that arm, shoulder?

[videofit]

I am not even sure what I did but know I have to rest that joint. But what can I do in the meantime?

[cpcathy]

I broke my wrist last year (not a sprain, I know), so I would be super careful with a sprain. Can you do any Tracy Anderson, without any weights. Otherwise, I'd wait for it to heal.

[videofit]

Yeah, I'll just do pretty much the same moves but only use a dumbbell for my other arm. No push ups or pull ups. Bummer.

I'm just feeling sorry for myself!

[jenn38]

I have a chronic wrist injury. I apparently at some point in my life I sprained or broke my wrist and never healed properly. I have what is called a non union scaffoid injury. The hand specialist that I saw for chronic swelling in the area told me I could do anything that does not hyperextend my left wrist. No push ups, burpees, planks on hands, etc. I just modify when needed my grip or weight or positioning of Dumbbells.

If you have a sprain that just recently happened I would try just giving it some time to heal to avoid further complications. Maybe just cardio or body weight lower body exercises.

After researching my diagnosis I found that this type of thing is common for gymnasts and can occur when you put your hands down to stop a fall.

Good luck!

[seww]

Lots of walking!

[Shelbygirl]

Do you have access to a recumbent bike? If yes, you could at least get some decent lower-body-based cardio in.

Shelbygirl

[poohpeggy]

When I had carpel tunnel surgery I just did the exercises without weights on the healing wrist. I did not do pushups either. I did the same thing for the other hand surgery.

I found that it helped the workouts just move smoothly. Muscle memory is another reason I did it that way.

I did not rush to get back to weights. I just eased into it. To this day, I only do pushups on my knees. It just isn't worth it to me.

Like the other posters said, work the lower body and walking. I also suggest cardio and hiit.

Good luck. Where there is a will there is a way!

[Jeanne Marie]

I broke my wrist several years ago, and I just modified everything I did. I even had a cast up to my shoulder for the first few weeks. I couldn't do a whole lot until they cut the cast down to my elbow, but once that happened, I would just do a workout DVD without using that arm. As it healed, and I got closer to the cast coming off, I would do the movements without weight.

I was able to run the whole time. I can tell you it was hot and miserable with that cast on, but it allowed me to be able to continue my training.

I don't really know the healing difference between a break and a strain, but I was in a cast for over 6 weeks. When that cast came off, my arm was an atrophied, skinny stick. It was crazy how much muscle I had lost. But... here's the thing...it WILL come back. It took me maybe a full year to get complete strength and flexion back in my wrist, but it did come back. I can do anything now that I could do before, including push ups, pull ups, burpees, etc.

The main thing you DO want to do, is allow your wrist to heal. No gain in doing anything to risk more injury, because then you'll just take longer to get back where you were. Good luck!

[Pat58]

I had a severe upper back/shoulder thing going on a few months back and I did my Margarets with no weights for upper body and modified where necessary. She still burns ya. Less, but you'll feel it from the reps. There's at least one in the 1900 Unpluggeds (sorry forget episode but pretty sure third or fourth disc) where she fries the triceps with no weight. Also one in Good For You - last episode, I think.

Mostly, as many will tell you, you should not over use it. I know - it sucks. But the wrist is so delicate and so extremely important for functionality. One of mine is fused and it's no fun.

[bzar]

Originally Posted by poohpeggy

Good luck. Where there is a will there is a way!

Peggy - I had to LOL at your avatar!!!! our cats did that one year.

for our current cat, when I put the tree up, I talk to her and say "do not climb - No-No!"

of course, all she hears is "wah-wah-wah-wah" (think Snoopy & Charlie Brown when adults speak).

sorry to hijack thread - you've gotten great advice. for me, my wrist is OK, but my rotator cuff was sore for several months!!! it's fine now.