Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Flexibility, Training Preparation & Recovery

Reply
 
Thread Tools Display Modes
Old 08-08-2007, 07:28 AM   #1
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default Fractured Wrist

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.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
Derek Simonds is offline   Reply With Quote
Old 08-08-2007, 07:53 AM   #2
Mike ODonnell
Senior Member
 
Mike ODonnell's Avatar
 
Join Date: Nov 2006
Posts: 3,596
Default

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.
__________________
Fitness Spotlight
The IF Life
Mike ODonnell is offline   Reply With Quote
Old 08-08-2007, 08:12 AM   #3
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

I don't know about the barbell back squats, I'd go with what MOD says.

Not sure about upper body though, anyone else?
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 08-08-2007, 12:56 PM   #4
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

No nightshades, my consistent addition to healing advice...
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 08-08-2007, 01:34 PM   #5
Robb Wolf
Senior Member
 
Robb Wolf's Avatar
 
Join Date: Oct 2006
Posts: 1,444
Default

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.
__________________
"Survival will be neither to the strongest of the species, nor to the most intelligent, but to those most adaptable to change."
C. Darwin

Robb's Blog
Robb Wolf is offline   Reply With Quote
Old 08-08-2007, 01:41 PM   #6
Dave Van Skike
Senior Member
 
Join Date: Dec 2006
Location: PNW
Posts: 1,738
Default

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.
__________________
Practical Strength
Dave Van Skike is offline   Reply With Quote
Old 08-11-2007, 04:16 PM   #7
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

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.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
Derek Simonds is offline   Reply With Quote
Old 08-11-2007, 10:26 PM   #8
Mike ODonnell
Senior Member
 
Mike ODonnell's Avatar
 
Join Date: Nov 2006
Posts: 3,596
Default

Quote:
Originally Posted by Derek Simonds View Post
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
__________________
Fitness Spotlight
The IF Life
Mike ODonnell is offline   Reply With Quote
Old 08-12-2007, 06:00 PM   #9
Derek Simonds
Senior Member
 
Join Date: Nov 2006
Location: Deland, FL
Posts: 4,231
Default

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.
__________________
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/
Derek Simonds is offline   Reply With Quote
Old 08-24-2007, 08:18 AM   #10
Yuen Sohn
Senior Member
 
Yuen Sohn's Avatar
 
Join Date: Dec 2006
Posts: 957
Default

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.
Yuen Sohn is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 07:35 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator