Wrist injury

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May 24, 2012, 04:10:27 AM

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Total Voters: 287

[Thompy]

So you guys all know that i broke my scaphoid in my left wrist....well cast is now off after 6 weeks

i still have a dull pain in it but thats to be expected and its very weak at the mo

What i want to know do any of you helpful bunch have any tips etc to get it back up to strength (read stronger) as quickly as possible i know time heals but i need to get out on the bike asap and up to speed for Jan for the winter series here in northern ireland

[damo]

A mate off mine did his wrist snowboarding. As soon as the cast came off he just used it the whole time. the muscles will be a bit weak now after no use. it ached like mad but he just battled on with pain killers. are you having plenty of physio?

Damo

[Hummeroid]

I had a TFCC tear 2 years ago, severe enough that its never going to be repairable.  But, to recuperate post surgery and casting, I was doing stretching and using a powerball.  It truly made a world of difference, and I still use it now. 

Dynaflex makes them, and there are countless youtube videos on them.  They look cheesy, but really cant be beat.

[100mphplus]

When I broke mine the physio told me to get a 'Theraband', which is a piece of rubber strip like a big elastic band and use that for resistance training on just the wrist and forearm.  Also a lump hammer! You hold it out at arms length vertical and roll your wrist 90 deg side to side.

Hurts like hell at first but keep doing the exercises when you're sat around doing nothing and the strength builds V quickly.

[ginger_head_man]

i think powerballs are really good, i use one all the time, just to strengthen up my wrists n my dad used one for recovery from carpel tunnel syndrome surgery which was a result of breaking his scaphoid years ago, he said it really made a difference

[Ant]

i think powerballs are really good, i use one all the time, just to strengthen up my wrists n my dad used one for recovery from carpel tunnel syndrome surgery which was a result of breaking his scaphoid years ago, he said it really made a difference

This.

Powerballs are awesome, and make you feel really weak if you try to hold it at about 8-9k for longer than 2 minutes...

[Thompy]

Thanks guys  i have a power ball but i've lost the string thing for pulling it to start it lol must have a look around for it

100mph take it your all healed now? im quite concerned that when i got my cast changed for the last two weeks the doc was worried and when i got it removed the other doc said "your fine no need for physio" 

[Steve P]

other doc said "your fine no need for physio" 

Good old NHS...

You don't need the string to start them.  Any clean hard surface will do.  Desk top, table top etc.  Just scoot it along with vigour then keep it going. and going. and going. 

[Thompy]

Yep trusty NHS lol never know what the other hand is doing!!

Cool must give that a bash later 

[tank_rider]

I've found starting with some light theraband/cliniband whatever you want to call it is good to start with, work your way up slowly through the colours, then move onto a powerball.  Powerballs are good to get a lot of strength back but for the initial slow and very controlled work they are too powerful and will likely cause you more damage than good.

[Dick]

Good Luck.
I know how annoying it can be mentally! being forced off the bike.
I broke my wrist at Innerleithen last November and had it put in a cast up there.
Two days later i went to my local hospital and they weren't happy with how it was sitting as the break went into the joint. So they cut the cast off and 'pulled' my hand forward and twisted it and then recast it! As it was starting to set they gave it another 'pull and tweak' - Nice.
I looked at the wife and said 'Winter series race, i'm on the start line!'
Sure enough a few weeks later i done a 'four hour mud plugging slog of a race'.
Loved it though just for being out on the bike and not being beaten.
Then i went back to Innerleithen and rode that section properly!

Powerball's are a great tool but you can't beat a bit of inner strength and gritty bloody mindedness.

Good luck dude.

Dick