help with Gym Routine[having Wrist ligament Injury]

[manish]

Hello Dj’s need your help on this

I’m suffering from wrist ligament injury from past one month..[did something wrong while doing military press], so can’t lift any weight in gym…I consulted doctor on this ..he said you have got strain on ligament …you should not lift weights till one month. last week I only visited gym twice..and I could not lift paper weight dumbbells..i felt very bad

Today I went to gym again and tried to lift dumbbells for overhead press…but I got sharp pain…I guess I can’t do all the weight lifting for now…Its hard feeling ..more than wrist I get pain in my mind…I have been continuously hitting gym for last 8 months and don’t want to discontinue it on any cost.
Please suggest me some routine to follow on.
I can do squats on smith machine…
Apart from legs all exercise involve lifting weights by hand…
Help me here..To built a routine for a month..[I guess that should be enough to recover]

This is what I was able to come up

Monday
Running 10 mins
Cycle 10 mins
Squats 3 sets of 8 reps ..[I can do 80 kg sqat]
Hack squat.. 3 sets 8 rep
Abs work out.push up…

Tuesday
Stretching 10 mins
Running 10 mins
Cycle 10 mins
Abs workout..

Wednesday : same as Monday
Thursday : same as Tuesday

Let me know what else I can add or Remove from above routine…

I just don’t want to give up…

 

[EFFORT]

This covers it well

http://www.youtube.com/watch?v=CaLd-dXkVNo&feature=player_embedded#!

 

[manish]

i have a gym journal running here .but i will post in this thread till i get well from my injury

today's workout


chest

bench press : 40 kg bench 3 sets of 8 rep
incline bench press : 30 kg with 8 reps
chest press : 40 lbs 3 sets again

tried to do incline press with dumbbells but it pains so..not gonna do that...

 

[manish]

went to specialist doctor yesterday

he said its not ligament injury..its related to vains...there are two vains which go to thumb..and they are tied in knot..he said there are two ways

one: 3 weeks with some medication
second: operation : i really dont want to do that

i,m gonna take second opinion on this from other specialist.

anyways i worked on legs today on

squat 4 sets : 90 kg * 5

calves exercise

and one more exercise for firm butt :cheer:

 

[manish]

i thought i should type in a little update

i have almost recovered from injury

but will not hit uppper body until next week

 

[Lion]

Manish I endured a similar injury, and so my wrist was giving me great pain when lifting any weights.

I tried to lift weights for a month or two but the pain would only be manageable on low weights. Eventually the pain eased a little but did not completely go.

What helped was stretching on the pull up bar. Just hanging my bodyweight, enduring the pain trying the various grips i.e. overhand and underhand, narrow and wide. I would not recommend doing this right away! Good luck

 

[manish]

You're a very persistent and gutsy person...but be careful. Exacerbating an injury can lead to a lifetime of discomfort.

I strongly recommend you stay away from the upper for a few weeks. Focus on your legs and calves and core. You'd be surprised how much muscle your upper body can retain just from squatting.

thanks mate...i,m following your advice and i,m seeing very good recovery...
now i dont feel any pain when i lift low weights...

Manish I endured a similar injury, and so my wrist was giving me great pain when lifting any weights.

I tried to lift weights for a month or two but the pain would only be manageable on low weights. Eventually the pain eased a little but did not completely go.

What helped was stretching on the pull up bar. Just hanging my bodyweight, enduring the pain trying the various grips i.e. overhand and underhand, narrow and wide. I would not recommend doing this right away! Good luck

thanks for your advice mate...i did nt do upper body exercise for 1 week..now i,m almost recovered

there is no pain when i lift low weights.. i will not hit upperbody high weights till one more week...

to recover i did give injured part hot water treatment. applied a cream called Rumalaya...and wrap that part in scrape bandage whole day..now i feel good..the motion is not that normal but expect it to be normal in a weeks time...