Apply ice again if you notice pain returning. Following a workout program or keeping track of your workouts in a journal or app is a great way to ensure your joints are not overly stressed. A wrist injury can be a setback, but it can also be a chance to improve function. Acetaminophen is an option for additional pain relief. Some movement may help your wrists, however, by maintaining your range of motion. After your wrist heals, your ability to lift weights will depend on various factors, including the type of injury that you've sustained and the type of weight lifting you plan on doing. Start to move your fists around in circles by moving at your wrist. Wrap the bandage across the back of your hand. Wrap compression bandages snugly but not too snugly. Healing time for a wrist sprain depends on the severity. Treating Sprains and Strains: Are You Doing It Wrong? You can also wrap your wrist with a compression bandage to minimize swelling. Returning to weight lifting after a broken wrist requires more time than a sprain or fracture. This typically happens when you fall onto an outstretched hand, an injury known as FOOSH. The pain isn't noticeable unless I am actively using the wrist in certain motions. Do not try to return to your old level of physical activity until: If you start using your wrist before it's healed, you could cause permanent damage. We avoid using tertiary references. If your symptoms are intense, or your wrist looks visibly deformed, you might instead have a fracture on your hands [8]. Resting the wrists can reduce inflammation and prevent more damage to the muscles around your wrists. What you should do instead: Rest your body, especially your wrist, and stop any activity that causes pain. This phase will probably last a couple days and will depend on the severity of your sprain. Is this an emergency? You may experience sharp elbow pain or weakness when pushing, swelling, or aching deep in your elbow joint. Regardless of what type of sprain you sustain, you will have to strengthen your wrist first by starting with the lowest weight possible, says Lamberti. A personal trainer can pinpoint exactly where your form is lacking and keep you on the right track for your goals. Typically, surgery is only needed for severe injuries. Video of the Day Fracture References. Immediately following your injury, you will need to take it pretty easy. Here's what you may experience as you go through treatment. In more serious sprains, the swelling can be severe. It may depend how serious the injury and what was the cause. For most people, a sprained wrist is both inconvenient and uncomfortable. How long does a sprained wrist take to heal? Thanks in advance for any thoughts/feedback! I didn't seek treatment for that but was not able to do any weight bearing exercises on the wrist (without intense pain) for about 6 months. To speed the healing, you can: More severe Grade III wrist sprains, in which the ligament is snapped, may require surgery to repair. Face your palm upward, then rotate and face it downward. And the pull stuff is just grip, so while still forearm and those tendons, not the same as forearm curls. Lift the weight off of the ground and hold it in front of your hips as if you were doing a deadlift. A sprain is typically caused by a traumatic injury to the wrist, such as a fall on an outstretched hand, but can also be caused by repetitive use of the wrist such as seen in athletes who play racket sports or people who place a lot of stress through the wrist joint (boxers, gymnasts, weightlifters).
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