Wrist Strain Recovery Starts in the Gym

Prevent and recover from wrist strain with these tips and exercises from STACK Expert Chris Costa.

Wrist Curls

Wrist strains are common in sports that require frequent snapping of the wrists, like baseball, hockey, golf and tennis. A  strain can be caused by a sudden sharp fall or by prolonged overuse of an already weakened joint. Therapies include rest, casts or splints, anti-inflammatory drugs, and in the most severe cases, arthroscopic surgery.

Exercise helps with recovery. You can perform simple Weighted Wrist Curls with a weight that feels manageable. Or, for a more challenging exercise, check out Jerry Shreck's video. He incorporates foam rolls and PVC and metal pipe to roll up a rope.

You can also use weight plates to increase the resistance. There are gimmick pieces out there, such as the Sidewinder, but a simple, cheap wooden roller with weight can produce the same results.

Most athletes can get back to their sport after a short-term rest. But err on the side of caution—surgery can easily put you out from four to eight weeks. Informing your athletic trainer is always a smart idea, even if it means leaving the game. Missing one game is not nearly as bad as missing two months.

If you have a brace, wearing it for a time after the injury has healed gives you additional support in a once weakened area.

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Photo: Bodybuilding.com


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