Tagged as: wrist pain

Sorting out wrist pain

tim wrist pain

Wrist pan is awful and frustrating. It makes  you sit out workouts  you  know  could thrash, but cannot,  because  the moment your wrist bends back (extends) you are in agony. It also hurts. Hence the use of the term, PAIN.

 Here are several avenues for you to explore with our trainers to sort this issue out.

1) You probably  need to do more mobility work in your upper back: get to see anyone in the mobility  team (Kate Pankhust, Sui Wong, Jenny Nim ) they all know that the  nerves that come out of  your spine can effect the way your wrist feels.  Knots in your upper back, thoracic immobility can really hang nerves up. Read this interesting article and get a session booked with them .Obviously they will look into your naughty rotator cuff,  further down your arm, your forearm and your wrist .

Obviously if you’ve been diagnosed with a contagious neck  and upper back eating illness and wrist plague,  take your doctors advice. However,  if you suspect that years of hunching over your computer has locked up  your upper back, get it mobile. Obviously shoulder, arm and wrist massage,  needling , flexibility , taping, retraining can all help.

 2) All our training team  can get you to strengthen up your firearms: Strengthen the flexion of your wrist, think wrist curls and squeezing tennis balls. Preferably your own.  Think , strong forearms, think Popeye forearms.  Our trainers will tell you how!

 3)  In class, reduce the amount of time you spend in  wrist flexion ( think  push up position).  Think about push ups and burpees  on dumbbells or paralletts, . We bought them , you should use them

 4)  Crucial ! Get a review session booked  with one of our amazing trainers and sort out your front squat, your push press and  your thrusters. The key to driving stuff off your shoulders, without wrist pain,  is a violent extension of the hips first and WHEN THE BAR IS MOVING , and only then ,  you  get your  full hand around it and you  press.

If you start your press  with your hands before your hip has kicked into the bar, you are simply driving the force into  your wrists, and slowing a powerful awesome movement down. Get your coaches to review. If you have wrist pain, this is probably what you do.

 If you chat to most of our trainers, I’m fairly sure they can do a quick 30 minute PT for £20,  £25

 

Wrist pain.

Wrist pain could be becoming the “new lower back pain”.

The thing about  exercise is this: your body tends, especially under times of  pressure, to use patterns it knows well. Many people, when deadlifting fatigued, allow their lower back to round: Why? Its because its the back strategy that most of use use all the time, at our desks, slumped in a chair. When lower back pain hits, it’s because we have used the same exhausted muscle (or teeny ligament) time and time again.

It gives up and hurts.

Your wrists are the same. Many moves require us to hyperextend our wrist: musing, getting up, posing, leaning: loads of things.

wrist

But add to that: push ups, burpees….heavy push presses and front squats, and your wrists, they can hurt.

You will find, on occasion, your  Crossfit London trainers will be introducing some couter balancing isolation moves (that you may wish to practice at home): some drills  will be aimed at restoring the whole range of motion, others aimed  simply at strengthening your forearms.

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Pinching exercises to develop finger ( and thus, forearm, Strength): below is the Friday class playing with disc pinch high pulls, just after some finger push ups

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Obviously, if you get wrist pain, wraps may take the edge off, but, eventually you need to strengthen your forearms. The good news is that, the more you flex your wrists, the better your false grip!

100 Burpee Challenge: Is it day 20 already? [Training Ideas]

Yup with today’s 20 burpees out of the way, you are officially 20% of the way through the challenge! We are also quickly approaching the date of the first prize: fastest 25 burpees! Woo!

Some of you have been experiencing a little bit of wrist pain during and after the burpees. This is typically caused by dropping from the standing position directly into the plank/push-up position, without crouching first. All the impact of the drop is absorbed by the wrists which can hurt if the landing is not controlled.

If this is happening to you, please slow the movement down for the next few days, and revert to perfect form (rather than speed burpees). You can also play with your hand position on the ground to reduce the stress on the wrist: try turning your fingers outwards (think jazz hands) when landing, for example.

To this end, consider these training ideas for the next five days:

Day 20

  • 4x sets of 5 PERFECT burpees. Do these as slowly as you like, just focus on form.

Allow yourself 10-20 seconds between sets. The aim is not to blast through them, but to move smoothly through the movement. Take it easy on your wrists!

Day 21

Find a friendly wall or tall vertical structure. With a piece of chalk, mark the highest point on the surface that you can reach without over-stretching or standing on tip-toes. Now with the help of a chair/ladder/friend mark a second point 12″ higher than the first. This is your jumping target. Woo!

  • 3x sets of 5 burpees (with perfect form) to warm-up
  • 3x burpees where you leap to touch the high mark on the wall
  • Rest 20 seconds
  • 3x burpees where you leap to touch the high mark on the wall

Day 22

  • 3x sets of 5 burpees (with perfect form) to warm-up
  • 4x burpees where you leap to touch the high mark on the wall
  • Rest 20 seconds
  • 3x burpees where you leap to touch the high mark on the wall

Day 23

  • 3x sets of 5 burpees (with perfect form) to warm-up
  • 4x burpees where you leap to touch the high mark on the wall
  • Rest 20 seconds
  • 4x burpees where you leap to touch the high mark on the wall

Day 24

  • 3x sets of 5 burpees (with perfect form) to warm-up
  • 5x burpees where you leap to touch the high mark on the wall
  • Rest 20 seconds
  • 4x burpees where you leap to touch the high mark on the wall

Day 25

  • 3x sets of 5 burpees (with perfect form) to warm-up
  • 5x burpees where you leap to touch the high mark on the wall
  • Rest 20 seconds
  • 5x burpees where you leap to touch the high mark on the wall

or

  • 25 burpees as fast as you can (videod)