Hi there,

  I've been using the TRX for about 3 weeks mostly doing the Strength dvd  and Flexibility dvd. Both of my wristbones ( the part  of the joint directly below the little finger on each hand )is really sore, almost feels like a tendonitis kind of pain. I really try to not have a death grip and stretch like crazy. Is this a normal pain that will go away in time? Thanks! I don't want to quit working out but don't want to make it worse. Bobbie

BobbieK:

Hi there,

 

  I've been using the TRX for about 3 weeks mostly doing the Strength dvd  and Flexibility dvd. Both of my wristbones ( the part  of the joint directly below the little finger on each hand )is really sore, almost feels like a tendonitis kind of pain. I really try to not have a death grip and stretch like crazy. Is this a normal pain that will go away in time? Thanks! I don't want to quit working out but don't want to make it worse. Bobbie

Hi,

Welcome to the community!

I do find that sometimes my wrists are sore from doing exercises like suspended crunches, suspended burpees, supine pull throughs, etc...

However I don't think I'd explain it to that of "tendenitus". But the pain does seem to go away not too long after it seems. If you feel that the pain is getting worse, that is definitely not normal, go see a doctor as soon as you get a chance. One thing you could do that would take the strain off the wrists, and do the workouts on your fists. However, it will be a lot more challenging, and may tense up your forearms. But nothing the flexibility circuit can't handle right?

 What's your thought on wrist curls?

I think wrist curls would be an excellent thing to do to build wrist strength, and avoid wrist injury. And perhaps could even prevent and/or cure carpel tunnel.

I wonder if there is a way to do the wrist curl with the TRX. I'll have to look into that one...

There are two ways that people can potentially experience wrist pain while using the TRX. By far the most common is with exercises where the feet are elevated in the TRX and the hands are on the ground. The best way to alleviate wrist pain caused from this position is to elevate the heels of the hands on a rolled up towel or mat. Elevating the heels of the hands this way changes the wrist angle and for most people will solve the problem.

If the wrists are getting sore while hanging on to the TRX it could be a simple over use problem that usually occurs in the first few weeks of training with it. Be sure to create balanced strength in the forearms by performing exercises like curls with pronated hands and triceps work with them supinated to emphasize extensor strength. Also check to make sure that you are not using a "death grip" on the TRX. If they still are sore, you might consider reducing the volume a little or avoiding the offending exercise for a few weeks and allow the wrist to heel a bit before getting back to it.

I hope that some of these strategies help.

Another good point to note is there are some exercises, when used with bad form can most definitely cause wrist pain, such as the Tricep Press for example. I know I had this issue when I first started using the TRX. The problem was I was bending my wrists, moreso than my elbows without thinking about it. After starting to experience some wrist pain, I watched a few videos of it being performed, and corrected my form, and haven't had a problem since...

Some terminology that Fraser just thrown out there that you may not be familiar with that I thought I'd clear up for you are:

Supine / Supination - Backside down, frontside up. The "supine position" is laying on your back, with your anterior or front side of your body upward.

Prone / Pronation - Just the opposite of supination; backside down, fronside up. If you were laying in a "prone position", you'd be laying on your belly.

In context to this, what Fraser is basically saying is work with your hands/wrists both supinated and pronated meaning do a set of say bicep curls, first with the palms of your hands face up (supinated) like you traditionally would. Next to a set with your palms face down (pronated), so you are building up more of your forearms, dropping the focus on your biceps. This will also build up strength in your wrists (carpals).

Switch off from one to the other in multiple sets. Maybe like 2 or 3 sets each supinated, then pronated would be appropriate, but that is entirely up to you.

Lastly, the Extensor muscle said simply, is just the top side of your forearms.

And Fraser - Not to be sarcastic or anything, but I don't think it's humanly possible for your triceps to be any other way but pronated while exercising. If you twist your arms inward towards your chest they can be supinated, but if you tried working out with your arms like that you'd be sure to dislocate both the ulna and radius from their ligaments...

Geeze Fraser, glad there is somebody here to break it down for them! LOL

I have not been doing too many exercises where I would be resting much weight on the Wrist for exactly this reason.......

However I have not seen many people mentioning that they use any device like the Perfect Puch-up to do these moves..... I think this would help....

It seems to me that it would put less stress on the wrist joint , since the wrist is straight not bent with weight........and it seems to me it also spreads it more into the palm

I purchases a DIY (Do It Yourself) perfect push-up last night.....2 rectangular sanding pads with handles..... 8 bucks each at my local hardware store.....they are padded on the side which will be on the ground - thus providing some grip and some give........

I have to admit i have not tried it yet.....

but I figure, if I feel the handles themselves need some padding .....an inexpensive roll of foam pad with adhesive on one side will likely do the trick.....

Also, after using it, if I need / want more height. it already had screw holes to add a rectangle of plywood, so I can ahve more ground clearance for Supine Pull-through or more depth for Atomic Push-ups.....

warren