Fractured Wrist

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

Quote:

Originally Posted by Derek Simonds

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.

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.