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Advice Wrist and Shoulder injury Recovery

Want advice on how to heal my shoulders and specifically my wrist

DctMuscle
DctMuscle g David Champ
53 Post(s)
53 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2018
Posted

-Wrist Injury-

About one years ago i hurt my right wrist doing hammer curl,i admit i was using too much weight and it kind of collapsed on my wrist while i was lifting it... And i still pushed beyond the pain to lift even more (the same day). 

The lower part of my wrist is still hurting after a year and it doesnt completly go away.. The doctor told me to go see a specialist, but i dont have the $peso$. I heard from a youtuber that the cartillage from my wrist might be inflammed. What do i do.

-Shoulder Injury-

For this one i hurt myself while doing  Bench press (mainly bench press) and push up (accentuated it). It feel like a blade going trough my shoulder and like a pressure on all the left upper side of my back.

I have seen a video from Scott Hernan in the shoulder injury article , but i dont know how much i should do the exercise a week.

Thank you, if anybody respond to me

DctMuscle
DctMuscle g David Champ
53 Post(s)
53 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2018
Posted

How i should organise the recovery program for my shoulders.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: DctMuscle

-Wrist Injury-

About one years ago i hurt my right wrist doing hammer curl,i admit i was using too much weight and it kind of collapsed on my wrist while i was lifting it... And i still pushed beyond the pain to lift even more (the same day). 

The lower part of my wrist is still hurting after a year and it doesnt completly go away.. The doctor told me to go see a specialist, but i dont have the $peso$. I heard from a youtuber that the cartillage from my wrist might be inflammed. What do i do.

-Shoulder Injury-

For this one i hurt myself while doing  Bench press (mainly bench press) and push up (accentuated it). It feel like a blade going trough my shoulder and like a pressure on all the left upper side of my back.

I have seen a video from Scott Hernan in the shoulder injury article , but i dont know how much i should do the exercise a week.

Thank you, if anybody respond to me

Wrist Injury

It's hard to suggest what to do here - the only realy wrist stretch I can think of is where you bend your fingers back, but if it is something like cartilige damage then stretching it won't really do anything. If it's been a year with the pain, you probably really do need to see a specialist at some point if you can. Are you using wrist wraps at the moment when you lift?

 

Shoulder Injury

Sounds like you were probably benching without retracting your shoulder blades. You probably just need to do some of these mobility exercises DAILY to help get that shoulder to come right.

 

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DctMuscle
DctMuscle g David Champ
53 Post(s)
53 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2018
Posted

Some of these? Which one you recommend? Can i do the 3 exercise with band 2set of 12 rep? How much time between set and exercise?

 

And actually i injured my shoulder because i took a break from lifting(because of my wrist to no sucess ,atleast a month) and tried to lift my max on bench and my weaker side took the blow( Collapsed on my left shoulder) <-- pointing it out to see if it changes anything. Im alway using proper form Arching my back and putting my shoulder blade on the bench.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: DctMuscle

Some of these? Which one you recommend? Can i do the 3 exercise with band 2set of 12 rep? How much time between set and exercise?

 

And actually i injured my shoulder because i took a break from lifting(because of my wrist to no sucess ,atleast a month) and tried to lift my max on bench and my weaker side took the blow( Collapsed on my left shoulder) <-- pointing it out to see if it changes anything. Im alway using proper form Arching my back and putting my shoulder blade on the bench.

Sorry I meant all of those exercises in the video. Just take about 60 seconds rest in-between each set.

 

Damn that sucks about the shoulder injury.. that's why you have to ease your way back after taking a break rather than going balls to the wall. However, it doesn't change anything, I'd still suggest you start doing those mobility exercises to help the healing process. And it kind of goes without saying, but stay away from super heavy lifting until you've fully recovered.

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DctMuscle
DctMuscle g David Champ
53 Post(s)
53 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2018
Posted

When do i know that i should stop the repetition? and how many set for each exercise? Because i did the exercise that u showed in another video it kind of made it worse. Do i pushed until pain start going in? or did i stop before it does? How many should i try to do?

 

Didnt try the exercise you showed me yet, pain from the exercise i did friday still are kind of there.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: DctMuscle

When do i know that i should stop the repetition? and how many set for each exercise? Because i did the exercise that u showed in another video it kind of made it worse. Do i pushed until pain start going in? or did i stop before it does? How many should i try to do?

 

Didnt try the exercise you showed me yet, pain from the exercise i did friday still are kind of there.

So you mean how many sets and reps? Try 2-3 sets of about 12 reps for each exercise. What exercise were you doing that made it worse?

 

You should only be doing movements that you can do WITHOUT pain. Can you do simple things like arm circles without shoulder pain?

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DctMuscle
DctMuscle g David Champ
53 Post(s)
53 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2018
Posted

Thanks I'll buy the straps or maybe a i can use a towel? the strap in my gym are too heavy.

 

It my fault, you know the pain when u feel your muscle are getting worked, i couldnt resist to do the exercise with that feel, you even said in the video not to do it. I also did heavy bench press.

 

Nursing a shoulder injury "Be a 10 in 2010"

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: DctMuscle

Thanks I'll buy the straps or maybe a i can use a towel? the strap in my gym are too heavy.

 

It my fault, you know the pain when u feel your muscle are getting worked, i couldnt resist to do the exercise with that feel, you even said in the video not to do it. I also did heavy bench press.

 

Nursing a shoulder injury "Be a 10 in 2010"

A towel can kind of work.. or even just a long piece of wood or some PVC pipe. Resistance bands aren't too expensive if you do decide to buy some though.

 

Ohh sorry to hear that man. For future reference - if you are doing a movement and it causes pain in the area you are trying to fix - like, bad pain or severe pain - then don't do it. Normally you can find other work-arounds for it.

 

Hope this all helps you recover soon though!

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DctMuscle
DctMuscle g David Champ
53 Post(s)
53 Post(s) Gender: Male Goal: Gain Muscle Date Joined: February 2, 2018
Posted

It afterward like 20 min after , that it start to hurt.

Thanks for everything :)

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: DctMuscle

It afterward like 20 min after , that it start to hurt.

Thanks for everything :)

Glad I could help! Hopefully no more injuries for you! 😁 

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