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Derek Simonds
08-08-2007, 07:28 AM
In a follow up to my general malaise post I finally got to the doctor this morning. Just like the title says I apparently fractured my wrist the first week of July and have been training with it ever since. My doctor has a great bedside manner and he knew I was pretty disappointed with the fracture and he said at least we know you aren't a pu$$y. I got a chuckle out of that.

At least he didn't cast it so I can still take showers. I have a soft splint but have been instructed to wear it non stop even when sleeping.

His instructions were pretty simple, no usage of the hand for 4 weeks. He said I could run or ride a bike but that was about it. I assume I can still squat. I will be putting together something to keep me from going nuts other than running for the next 4 weeks. Any suggestions would be welcome.

I was already up against a 1/2 volume week this week so I plan on doing nothing at all for the remainder of the week.

Mike ODonnell
08-08-2007, 07:53 AM
Depending if you workout at a gym....you can sub squats for a leg press machine or something...work it from a new angle...try something new...one legged squats (aka pistols), squat jumps, floor 1 legged hip raises...there are lots of things you can do on one leg and bodyweight. 4 weeks will fly by.....use this time to focus on supplemental training like spinal erectors, rhomboids, trap squeezes, stretching, posture, static holds...you know all that fun stuff we always forget about...so you can find creative ways to workout I am sure without making it a 12 week rehab stint....let it heal!

Also could practice your isometric "flexing"....hey it just may help.

Allen Yeh
08-08-2007, 08:12 AM
I don't know about the barbell back squats, I'd go with what MOD says.

Not sure about upper body though, anyone else?

Garrett Smith
08-08-2007, 12:56 PM
No nightshades, my consistent addition to healing advice...

Robb Wolf
08-08-2007, 01:34 PM
Sled drag if you can rig it up. You can still hit the glutes and hammies. Get a 1 arm chin...KB/DB snatches, presses etc.

Dave Van Skike
08-08-2007, 01:41 PM
Semi acceptable voodoo..work your non-injured forearm, suitcase DL, one hand farmers walk etc. a good rehab protocol to keep the nueral network crackling.

Derek Simonds
08-11-2007, 04:16 PM
Today was the first workout in my Rehab phase. I had fun with this. I did it in a circuit jump rope, step-up, DL, SU, BE. 1 -2 minutes of rest between. I played around with some lunges getting the feel of what I could do.

4 X 100 Jumprope
22 step-ups 20" box, 22 X 25 LB's, 22 X 30 LB's, 24 X 30 LB's
4 X 12 X 50 LB's Suitcase DL
4 X 25 Fast Sit-ups
4 X 15 BE

4 X 50 steps X 50 LB Farmers Walk
4 X 30 steps X 30 LB Waiter Walk

I bought a 40 LB X-Vest, a sled from EliteFTS and some jumpstretch bands to add to the training for the next 4 weeks.

Mike ODonnell
08-11-2007, 10:26 PM
Today was the first workout in my Rehab phase. I had fun with this. I did it in a circuit jump rope, step-up, DL, SU, BE. 1 -2 minutes of rest between. I played around with some lunges getting the feel of what I could do.

Oh yeah...most importantly for keeping the wrist healing......stay away from porn

Derek Simonds
08-12-2007, 06:00 PM
Luckily I have been home most of this week and have been getting some sympathy from the wife. (yeah me).

On the other hand (quite literally speaking) since I broke my dominant hand it would be like getting some strange. :D

Yuen Sohn
08-24-2007, 08:18 AM
Hi Derek,
Hope you have a smooth recovery.

If you don't mind me asking, what type of fracture do you have?

I seemingly sprained my wrist in July and have trained/competed through it...albeit with light weights for any overhead work. I've heard that scaphoid fractures are often mistaken for sprains (and are also rather tricky to heal). Reading your post, I'm thinking I'm due for a visit to the doctor.

Derek Simonds
08-24-2007, 09:36 AM
Yoon I have a spiral fracture of the ulna. Here is a description of the injury from http://www.ilizarov.org.uk/words.htm. I realized after I reread the title that it is actually my arm that is broke right below where it connects to my hand so it is not really a broken wrist.

Spiral (or Oblique) Fracture

Spiral (or oblique) fractures are usually the result of a twisting moment being applied about the long axis of the bone. For example the foot being held trapped whilst the leg twists about it. This is as opposed to a sideways moment or bend which results in a transverse fracture. The x-ray of a fracture caused by a twisting motion may result in an x-ray indicating an oblique fracture. In practice this type of fracture is very rare and is more often a misinterpretation of the x-ray information of a spiral fracture. Damage to the bone ends makes it more difficult to align and balance the bones making for an unstable union. Bone spikes may cause damage to soft tissue, nerves and blood supply. The spikes may break free to form 'Butterfly' fragments.

Mine didn't break all the way across which was a good thing. I have had it in a soft splint for 19 days as of today and today is the first day where I feel like it is improving. I highly recommend going to the doctor. If I went when it first happened I would already be back training hard core instead of nursing a gimp arm. Even if it turns out to be a sprain at least you know and can plan accordingly.

Best of luck

Derek Simonds
08-29-2007, 12:36 PM
I had a recheck today and the doctor took some x-rays to determine the progress. I was pretty geared up thinking I would get some great news and be out of the splint and back to full speed next week. Wrong.

Based on the current state of healing he wants me to continue wearing the splint for another four weeks. He said that it is stitching together but is in a state where it could easily be re-fractured.

The good news if there is any is that I can start using my hand as long as there isn't serious weight bearing (i.e. bench). He suggested that I start doing grip exercises and using the old handle, string and weight to roll up and down.

I have been struggling not using my right arm. In fact in my mind the right side of my upper body is wasting away to nothing.

Oh well at least I have lots of new cool toys for my workouts.