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Matt Cricchio
06-07-2008, 11:42 AM
I suffered a fracture in my right schaphoid (wrist). After a month in plaster I thought it was all healed up but I went in for x-rays yesterday and it is still fractured. I am going to be in a cast for at least another month until my next check-up.

What should I do? I want to train again and as hard as possible.

You guys got any ideas? Someone want to help me craft a program?

Allen Yeh
06-07-2008, 11:57 AM
Welcome back, sorry to hear about the injury.

You can still train your un-injured arm/half of the body. As well as various lower body movements that do't require 2 hands. Such as pistols, BW squats/lunges, hip belt squats.

Steven Low
06-07-2008, 03:33 PM
Do some strength work with your uninjured arm. Maybe like one arm DB press or DB bench or something like that.

And what Allen said. Try air squats but if you can't do those without much pain try working pistols, lunges and other stuff that you can do.

Basically, we want to do some strength work to help maintain strength in the injured parts of your body.

Matt Cricchio
06-07-2008, 05:37 PM
Basically, we want to do some strength work to help maintain strength in the injured parts of your body.



Okay, how do we set that up? 5 on 2 off? 5X5 rep scheme? I can sprint and I would like to throw that in somewhere.

I hope to put together a working training schedule with some ideas we can hash out.

Allen Yeh
06-07-2008, 06:30 PM
Okay, how do we set that up? 5 on 2 off? 5X5 rep scheme? I can sprint and I would like to throw that in somewhere.

I hope to put together a working training schedule with some ideas we can hash out.

I'm not sure I wold put anything that aggressive right out the door. You of course know your body much better than we do., As well as the things you need to prepare for.

Why don't you throw your ideas up here and we'll pick it apart and figure out what'd be a good idea?

A few questions:
-Have you been pretty inactive the past past month since you came back?
-Are you looking for just strength ideas? Or a mixture of what metcon you can with your wrist like that?

Matt Cricchio
06-07-2008, 07:17 PM
Why don't you throw your ideas up here and we'll pick it apart and figure out what'd be a good idea?


Well,

I was hurt pretty bad so I was forced to be inactive. My knee works resonably well now so I have been trying to walk and sprint as much as possible. That's as far as I've gone so far.

I would like to do both strength and met-con. Obviously we are going to use DB's, KB's, and one arm variations here.

So far I have split everything into categories from weightlifting, bodyweight movements, sprints, jumping, and throwing. In these categories I have written the movements I CAN do with modifications. I've assigned a number to each movement and given mon-fri a workout template (chipper, couplet, ladder, etc). Then I alternate doing BW, WL, J, or S movements matching up the number that I have assigned the movements.

In other words, on Monday I am going to do a couplet with a 21-15-9 rep scheme. I will do one Weightlifting movement and one Body Weight movement. When I go to my list of movements I am going to do those under each category that have been randomly assigned the number 1. On the next monday I will be doing those that are next in the sequence.

I hope this doesn't sound complicated. I'm reaching here.

I still would love to hear everyones ideas.

Garrett Smith
06-09-2008, 03:10 PM
Low Intensity aka Low Level aka "Cold" Laser Therapy (LILT) has good research behind it on bone healing, this link (http://healinglightseminars.com/listing/Bone_Healing.pdf) is a few of the studies.

The doctor I bought my laser practice from healed his wife's hand with a nearly same situation to yours. It takes some focused attention (like maybe 20 treatments in a month's time), but it could be very worth it to you. Wrists/hands are hard to heal, don't hesitate in getting it taken care of.

If you'd like to find a practitioner in your area who uses the same equipment I do (and I can even tell this person the settings I'd suggest), go to www.meditech-bioflex.com .

As for your training, there are better folks to answer. If it hurts (your wrist), don't do it.

Derek Weaver
06-09-2008, 04:13 PM
You may want to check this Dan John article out from T-Nation (not quite WFS if that matters) http://www.t-nation.com/article/performance_training/the_one_dumbbell_workout&cr=

Good luck.

Steven Low
06-09-2008, 05:32 PM
Maybe one or two sets of 3-5 RM with the UN-injured limbs for strength work.

edit: oops, typos

Allen Yeh
06-09-2008, 06:20 PM
I would hesitate in making things too complicated too fast. Simple is better especially if you are just getting back to 80-90% of healthy. You have a little less than a year before you can even be considered right? I would not try to rush things and do too many things at once. That's not to say I'm advocating doing nothing. Randomness has it's time and place but so does a good program which do work.

I know your ultimate goal is to be ready to go back in a year but I think there needs to be mini-goals set before then. For example...This 8 weeks, train around injury as best possible, trying to maximize conditioning. Next 8 weeks rehab injured hand + maintain conditioning but upping running capacity. Next 8-12 weeks Strength with the goal of getting back to a good base.....etc

Matt Cricchio
06-10-2008, 08:17 PM
The doctor I bought my laser practice from healed his wife's hand with a nearly same situation to yours. It takes some focused attention (like maybe 20 treatments in a month's time), but it could be very worth it to you. Wrists/hands are hard to heal, don't hesitate in getting it taken care of.

Garrett,

I'd love to do this but I am beholden to my command and whatever treatment Medical is willing to do. The more I read about this injury the more worried I become. It seems as though it could take a very long time to heal.


Allen,

I agree completely with mini-goals. That little program idea I threw up there was focused on conditioning using movements that I could actually execute.

Do you think now is the time to use randomness or to start a program?

Allen Yeh
06-10-2008, 09:08 PM
I think it's time for a program. I liked what Dan John said about it, when your life is really structured....etc randomness is good. When it's kind of up in the air and such it's time for something set.

Garrett Smith
06-11-2008, 07:32 AM
Matt,
If you can't do the laser, do lots and lots of hot & cold contrast hydrotherapy. If you don't know what that is already, there's likely lots of posts on this board and the CF board on how to do it.

The main issue is that you need to get blood pumping in and out of that area. The hydrotherapy can help greatly with this.

http://saveyourself.ca/articles/contrasting.php
http://www.diagnose-me.com/treat/T253254.html

Always end with cold.

Matt Cricchio
06-11-2008, 08:32 PM
Matt,
If you can't do the laser, do lots and lots of hot & cold contrast hydrotherapy. If you don't know what that is already, there's likely lots of posts on this board and the CF board on how to do it.

The main issue is that you need to get blood pumping in and out of that area. The hydrotherapy can help greatly with this.

http://saveyourself.ca/articles/contrasting.php
http://www.diagnose-me.com/treat/T253254.html

Always end with cold.

I'd love to. Except I'm in plaster from mid arm to around my thumb.


Allen,

Alright, programming it is. I've never really done anything but randomness. Where do I go with this?

Allen Yeh
06-11-2008, 08:58 PM
It might not work for you but I'd say it's worth giving it a shot.

You want to run and sprint 2-3x/week right?

Do you have that list of movements you made up of things you are able to do?

Garrett Smith
06-12-2008, 06:05 AM
Ahem. NOT medical advice.

Symphytum officinale is a homeopathic remedy often indicated in cases of slow fracture healing.

See these articles:
http://findarticles.com/p/articles/mi_m0FDL/is_3_9/ai_n18614396

* Symphytum Officinale: Bone bruises. Injuries to periosteum (sheath covering the bone). Fractures that are slow to heal; irritable bone ends.

http://www.drhomeo.com/osteoporosis/fractures-and-osteoporosis/

And this recent study:
Influence of homeopathic treatment with comfrey on bone density around titanium implants. A digital subtraction radiography study in rats. (http://www.ncbi.nlm.nih.gov/pubmed/18422987?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsP anel.Pubmed_RVDocSum)

The study used a 6c strength. If I had a patient with this issue, 3 pellets once a day of that strength or 30c would be what I would use.

Helpful Guidelines for taking Homeopathic Remedies (http://www.geocities.com/hotsprings/7776/GUIDELN.HTM)

A bottle of symphytum might set one back $15.

Matt Cricchio
06-12-2008, 09:00 PM
Garrett,

Thanks for the info. I will look into a bottle.


Allen:

I can do almost anything with DB's and my left arm. Including:

cleans
jerks
snatches
thrusters
push-presses and presses
turkish get-ups
farmers carries and waiters carries
various throwing
lunges
box, broad, and tuck jumps
squats
sit-ups
one arm push-ups

I can also run and sprint.

Allen Yeh
06-17-2008, 04:12 AM
Sorry, I had forgotten about the thread until today. I'll get look this over later.

Peter Dell'Orto
06-17-2008, 04:46 AM
I've found these two articles useful for one-handed training:

"Knife Game" on EliteFTS:
http://www.elitefts.com/documents/knife_game.htm (w/f safe)

...lots of "I've hurt my hand" training suggestions.

Also, Dan John's article on his own workout after he broke his hand:
http://www.t-nation.com/article/performance_training/the_one_dumbbell_workout&cr= (not w/f safe, it's T-Nation so there are "fitness models" all over the pages).

Based on what you've written in the thread, it seems like you can do most of the things mentioned in those articles.

Hope that helps.