Wrist injury is the most common injury in the weight room, which may occur if you are not diligent with the correct form. All it takes is a transitory loss of balance and a force of impact that can stretch the wrist ligaments and can cause an injury. The symptoms of wrist injury include pain in the wrist, which may develop suddenly or gradually with time. The pain will also increase when you try to move the wrist against some resistance.
There are various treatments for the wrist injuries that vary depending on the severity, location, and the type of the injury. Severe injury can bench you for a while, but the minor and moderate sprains heal on their own. Also, it depends on several other factors such as your age as well as your overall heath.
Here are the five ways by which you can reduce the pain of a wrist injury caused by the heavy weight lifting:
#1. Physical Therapy
There are specific exercises and treatments for wrist injuries which you can do on the recommendation of a physical therapist. If you have broken bone or ligament in your wrist, the bones need to be aligned first so that they can heal in a proper manner. The doctor’s use a cast or splint to holds the fragments of bone together while they heal.
If the injury is caused by the repetitive motions or you have a strain or sprain in your wrist, then the therapist might use a splint to protect the injured bone or tendon while it heals.
#2. Heat and Ice Packs
Ice and heat packs are the safest and effective treatments for curing most chronic pains and aches. Heat helps the blood vessels to dilate, which brings more blood to the area and stimulates the sudden healing of the damaged tissues.
The heat packs have a direct soothing effect on the nerves that helps to ease the stiffness and relieve the pain. On the other hand, ice wrap is used to treat the swelling, which is caused by the soft tissue injuries.
You can also make a traditional heat and ice pack from the materials available at your home. In case, you’re not a big fan of DIY, you can also go for ice and heat wraps, which are easily available in the market.
#3. Anti-Inflammatory Painkillers and Corticosteroids
Medications relieve inflammation, ease the pain, prevent the joint damage and modify the inflammatory pain for many hand or wrist problems. There are various Non-steroidal anti-inflammatory drugs such as Aleve, Advil, Ibuprofen, Motrin, and others, which may help you to get relief from chronic pain or swelling. These NSAID’s are quick acting drugs and have several side effects such as ulcers and increased bleeding in the injury. But make sure you consult your physician before taking any of these.
If inflammation is due to an inflammatory disease, doctors recommend oral corticosteroids for the relief. And, if the pain is caused by heavy lifting or physical activity, then a corticosteroid maybe injected directly into the affected area.
Also See: When And How To Do Shoulder Injury Exercises
#4. Massage and Stretching
The most common weightlifting injuries such as strains or sprains occur in the upper extremities of the hand. These injuries can be treated with the carpal tunnel and elbow stretches, which involves your entire forearm. It only takes few minutes to perform these wrist strengthening stretches, and they help to ease the pain for a prolonged period.
In addition to stretching, massage therapy is also an effective way to ease the pain caused by various wrist injuries. Massage therapies help to stimulate the blood flow of the blood and nutrients to an injured area. It involves the muscular effort of the upper extremity, which makes your muscles pliable by helping them to stretch. Also, it helps to alleviate the sore wrists, which will you to return to your weight lifting routine in no time.
For severe wrist injuries, Arthroscopy is the best way that allows the doctor to look into the joint directly. This surgery is performed after a patient faces an injury such as twisting of the wrist or a wrist bone spasm. The arthroscopy surgery is used to align the fractures, remove ganglions of the wrist, and to remove the extra lining, which is associated with the inflammation caused by the injury.
This is the most common surgery for the wrist injuries as the cuts used are small; stiffness, pain, and swelling are minimal; and recovery is often faster than other typical surgeries.
Conclusion: It is best to treat the wrist injury caused by weightlifting immediately, as it will help you to recover from the injury faster and will also help you to return to your normal training routine quickly. If you ignore the pain, inflammation or swelling, you may not be able to lift properly again.