Dorsal Wrist Impingement - Fix Wrist pain with push ups, calisthenics, breakdancing, or front squats
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- čas přidán 3. 07. 2024
- Got Wrist Pain?
One common cause of wrist pain during activities like the bench press, overhead press, push ups or front squats is due to dorsal wrist impingement of the common wrist extensors. It occurs when the bones of the wrist pinch upon your wrist tendons, leading to progressive worsening symptoms that occur particularly with wrist hyperextension positions. This typically occurs during periods of increased exercise volume, frequency, or intensity (such as those who have just completed their fundamental phase of training in CrossFit, bodybuilding, Olympic weightlifting, calisthenics, or powerlifting).
There are two main approaches that we take in today's video. One is to increase the amount of space that the wrist has to move into extension. We do this through exercises that improve the arthrokinematic gliding of the wrist joint. Second we work on hypertrophying the wrist extensor tendons. This is to stimulate positive adaptation, repair, and increase it's capacity to handle future loads. This is best done through eccentric training.
TIMESTAMPS:
00:00 Intro
02:24 Strengthening Exercises
05:41 Joint Mobility Exercises
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* The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional *
This is a very good video.
I could barely find answers I needed elsewhere.
Thank you very much. Pain is gone after 2 weeks of constant exersising!
Love this! glad it's working out for you :)
This pain for me came out of nowhere about 8 months ago ( I have muscle instability in general). I got an MRI where they saw "nothing," but there's still pain. There's a EPB and ABL tear but it's not related to where my pain is. I was fine for awhile, but recently has gotten worse after pushing and messing around with it. Is it normal for wrist pain to be accompanied by stiffness in my hand and forearm, and aching when I do computer work? Any any recommendations for a brace? I was told a futoro strap is good.
great video! what if strengthening exercises even at the lowest weight hurt? where should i start?
Isometric exercises are one of the best ways to scale strength while keeping pain minimal
Great video! I notice this pain when I work out and do push ups/burpees/chest press. But lately it's been way worse even in rest! Is this normal to persist for years?
Thank you! It can persist for years if the right steps aren't taken to stabilize the wrist and remove aggravating factors. This is because you may be re-irritating or re-sensitizing your wrist to pain without making your wrist more tolerant to those movements. Some general steps to take is to temporarily modify the way you're doing some exercises to deload your wrist from the extension needed, this can include using pushup grips for when you do pushups and burpees. Eccentric or Isometric wrist strengthening exercises can help to level up your wrist stability, targeting both the wrist flexors and wrist extensors can be a good start. Once started on a wrist stability program results can take 6-12 weeks for full recovery. Objective measures of improvement should be noticed weekly though - this means you should notice that you can do more pushups without pain, or faster pushups without pain as the weeks go on. I hope this answers your question!
Wow thank you so much for the quick and thorough response! That does make sense absolutely - I have noticed it for years when I do pushups and moves like that but never at rest like it has been lately - I definitely need to work on the above, thank you! @@RehabHero
@@shuttsgettingreal You're welcome and good luck! If things keep persisting despite doing the above, it might be worth your time to seek out some professional help :)
I either have this or subluxation of small bone after severe sprain over 18 months ago. Still hurts with extension. Been to multiple ortho all they do is give me cortisone and shrug their shoulders. How do you actually get anyone to diagnose this issue when imaging is normal because they can’t image in extension when it actually causes pain ?
You would need to see a sports physiotherapist or sports chiropractor for a diagnosis. These types of injuries do not appear on MRIs because there is nothing actually 'broken'. Getting a functional wrist assessment where the stability, strength, and mobility of the wrist is examined is a good start. The aforementioned clinicians can do this for you. Be sure to do your research on who you're seeing though!
@@RehabHero I got referred to PT from ortho MD - PT did fairly thorough physical exam more than any MD and she says not sure PT can do anything to help. She thinks it’s structural like a bone slips out or impingement. So then what ? (Sorry I’m at work haven’t watched whole video yet) I basically can’t front rack an empty barbell or go overhead with out shooting pain in wrist and back of hand
@@pharm30 Generally speaking if they believe it is truly structural (meaning that the ligament responsible for holding things together is torn) then surgery will be needed. However if it is functional (such as in impingement cases) then doing exercises can improve it.
Dorsal Wrist impingement is common in those who do front rack squat because of the hyperextension needed in the wrist. In these types of cases it will be important to assess your thoracic extension and shoulder flexion mobility. If these are limited, the wrist is forced to go into hyperextension to make up for the loss of range needed in these other parts of your body while doing a front squat.
I see this fairly regularly in my front rack squatter patients (CrossFitters and Olympic Weightlifters). My general plan is to improve thoracic extension mobility, improve shoulder flexion mobility (a tight latissimus dorsi is usually the culprit), form correct the front squat (be sure that the upper arm is parallel to the floor when at the bottom of the squat), strength train the wrist extensors to hypertrophy the tendon, and mobilize the wrist (seen in this video).
While this might work for my patients, it might not for you as I haven't assessed your wrist myself. I suggest finding a physio clinic that has an actual squat rack in their clinic. They would need to assess your form. If they don't have a squat rack... chances are they're not used to figuring this stuff out.
@@RehabHero thanks for the reply. I saw the head PT for first follow up after evaluation his recommendation was stop lifting or find a surgeon. 🤦🏼♂️. I’ve been working on improving front rack for a year. Still doesn’t address the cause of the pain. Will have to go back to the ortho with the PT notes and see what she says. It’s the first time anyone has mentioned surgery. It’s usually cortisone shot and see you later.
@@pharm30 surgery is usually not needed if nothing is torn / structurally unstable, so if they did an x-ray and it came up clean then that may be why surgery wasn't mentioned. Letting things calm down by not doing front squats is a good idea, you can modify it to do the cross grip or strap grip method instead to prevent deconditioning of your legs while your wrist heals.
Can you please make a video about scapular dyskinesis
Recently discovered I have it on my left shoulder, I had it since I was a child and thought it was just something special, not long ago I started training my planche (calisthenics skill) , and the correct form of doing it is depressing the scapula and pushing your shoulders down to your lats to engage the lats, when I try to engage my lats my scapula starts poking out at the bottom inner edge of the scapula, I still can train progressions of the planche but it's very difficult because of improper muscle engagement, also sometimes my scapula causes discomfort due to poking out and when under load it's even more discomfortable, no pain though
@@ZodxZod hey I do have a video on my channel about scapular winging / scapular dyskinesis (same condition). You can check it out for inferior border scapular winging which requires strengthening of the lower trapezius muscle.
@@RehabHero thank you, you've helped me a ton with starting my fitness
@@ZodxZodyou’re welcome! And I’m glad to have been able to help!