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Author Topic:   pushups for RSI sufferers
quantumfluff
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posted June 24, 2002 10:47     Click Here to See the Profile for quantumfluff   Click Here to Email quantumfluff     Edit/Delete Message   Reply w/Quote
I'm hoping Mephisto can answer this.

I often suffer from wrist pain. I do many things to avoid it, but sometimes it flares up. My problem is that I can't do pushups when it happens because of the severe pain from bending my wrist at the typical angle.

Does anyone have any suggestions for different arm positions or alternate excersises that do not put so much pressure on the wrist?

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mephisto
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posted June 24, 2002 19:44     Click Here to See the Profile for mephisto   Click Here to Email mephisto     Edit/Delete Message   Reply w/Quote
quote:
Originally posted by quantumfluff:
I'm hoping Mephisto can answer this.

I often suffer from wrist pain. I do many things to avoid it, but sometimes it flares up. My problem is that I can't do pushups when it happens because of the severe pain from bending my wrist at the typical angle.

Does anyone have any suggestions for different arm positions or alternate excersises that do not put so much pressure on the wrist?



I'm used to doing chest exercises(i obsess about it) and I have tendonitis. And a particularly severe case at that which if i abuse my body flares up and will keep me away from the gym for months. I would suggest that if your wrist hurts, please for your own sake don't do pushups. I personally would do pushups on my knuckles if bending the wrist hurts. you can do similar exercies involving the chest with smaller wieghts if you want. just ask a personal trainer in a gym near you if can, or email me and i will send you some good chest exercises that won't strain your wrists as much.
but if you have a choice, take a month off be nice to your wrist and i mean nice and it will heal then get back to the gym. I have tendonitis as i said but after a month off I'm back to benching nearly 225-250 again without husting anything. makes me happy....

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EngrBohn
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posted June 25, 2002 05:20     Click Here to See the Profile for EngrBohn   Click Here to Email EngrBohn     Edit/Delete Message   Reply w/Quote
Here's something I can contribute to. Twelve years ago, I broke my wrist. Six years ago, I may have aggrevated it -- x-rays show no further damage, but in the past few years, after returning to the midwest, it's prone to weather-related pain, whereas in the years immediately following the original injury, it had no weather-related pain while in the midwest). Putting too much pressure on my wrist when bent can be quite painful (if you look closely at item J in my "Six Degrees of Nitrozac" entry, you'll see my wrist is in a splint).

So, here's how I do pushups: close my fists and do pushups knuckles-down instead of palm-down. Keeps the wrist straight, so it doesn't hurt when I put my weight on it.

Since the Air Force is now requiring pushups as part of its physical fitness test, and the rules specifically state "palms down", I've consulted the physical therapy people for suggestions, and here's their suggetion: Do some "pushups", standing vertically, pushing against a wall. This shouldn't cause too much pain. Gradually, over time (days, weeks), lean forward, over time increasing the angle from vertical, thereby increasing the weight being placed on the wrists. Eventually, switch to a table (or stairs, since you could continue to adjust the angle over time). Combine this with hand-clenching exercises (e.g., with a tennis ball). The idea is to build up muscle in the wrist to provide extra support, until eventually "normal" pushups are possible.

The suggestion from the physical therapy people might not work for your case, since my injury is bone-related, and it sounds like yours is tendon/ligament-related ... but try the fisted pushups.

------------------
cb
Oooh! What does this button do!?

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quantumfluff
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posted June 25, 2002 08:12     Click Here to See the Profile for quantumfluff   Click Here to Email quantumfluff     Edit/Delete Message   Reply w/Quote
Thanks both of you. I've tried fist pushups. They hurt my knuckles a lot. It's not so bad in my workout room because I have a foam floor. I agree that the muscle strengthening workout is not a real help. My pain can come from just bending the wrist, rather than the amount of weight put on it. I'll keep trying things.

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