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Thread: Starting over again, 7 mo. after sprained wrist, now what?

  1. #1

    Starting over again, 7 mo. after sprained wrist, now what?

    It's been well over 7 months ago, October 17 to be exact, that I sprained the right wrist just on the very first day I was going to do NROLA.
    For the longest time I had been able to train with either non-standard slim fixed-weight barbells or specific women's barbells, not realizing how a mere 3 mm of difference in diameter would make a world of difference in pullng strength.
    After just about 1000 persons told me to either get gloves (boo! ) or straps , I gave in and ordered straps that were 'easy-peasy' . And promptly strained the right wrist when the flap unrolled and I got so incredibly mad & pissed off that I did a RDL with 60kg literally hanging off wrists & finger tips.
    As if a sprained wrist wasn't bad enough, there was also a bad case of trigger finger (training with to *me* thick bars will do that) and Quervain (using a too heavy tape dispenser).

    Sooooo , after 7 months of doing not much more than simple machine circuits and a PowerPlate, I'm itching to start training again.
    But I don't know exactly how/what to do. By now the left arm is much stronger and while muscle strength probably will come back quickly , the ligaments feel weak as a kitten. Every time I started lifting again, esp pulling exercises feel scary!

    Tips would be appreciated on what program to choose (I have NROLO, NROLW and NROLA and was thinking of NROLfLife) and what adjustments to make as I'm feeling stuck doing machine stuff.
    Someone told me to try Zercher squats, but I'd sooner do Smith squats, these hurt like hell!

    For the record, the wrist seems to be fully cured, I can do front squats again w/o a problem and am easing back into unweighted OH squats, where esp. muscle cramps are limiting abilities. The main problem is really the weak ligaments plus the Quervain thumb still giving some trouble.

  2. #2

    Starting over again, 7 mo. after sprained wrist, now what?

    Maybe transfer it to the rehab section after all? There's too many complications involved to simply say 'do program A' minus X/Y/Z.
    Reason to put it here was that it's been 7 months and I think there's not so much rehab needed.. just tons of patience/precaution.. but maybe I can be surprised?

  3. #3

    Starting over again, 7 mo. after sprained wrist, now what?

    Bump!

  4. #4
    DonovanJM
    Guest

    Starting over again, 7 mo. after sprained wrist, now what?

    I'm not expert but what about doing starting light on the RDL's and moving up slowly? That way the ligaments and tendons have time to strengthen. Like I said I'm no expert so don't take my ramblings to seriously.

  5. #5

    Re: Starting over again, 7 mo. after sprained wrist, now what?

    ESPI - how are you doing now? What did you decide to do re: rehab of the wrist? I'm currently lifting w/ a splinted little finger and wrist widget + tape. Have a long way to go before my wrist is better but curious re your progress.

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