Your wrists are hit. This is a clock at the computer, and a clock in the gym, during which your small bones between the palms and forearms are hit. Here is your first line of defense.
The carpal joints are constantly involved in sports.
Falling on your hands after grabbing a ball or hitting the ball can cause a blunt wrist injury. Throwing a ball, swinging a bat, or punching a fist also exposes the wrists to tension.
The wrist is made up of eight small bones (carpal bones) plus two long bones of the forearm (radial and ulnar bones). The wrist can move in bending and stretching (movement of the hand to the forearm and vice versa), as well as abduction and adduction (wave movement). Wrist-specific elasticity and stability are important to prevent wrist injuries.
One of the main problems of the wrist that can occur due to long workouts is carpal tunnel syndrome (CTS). It occurs when the median nerve, which originates in the upper part of the arm and descends down to the palm of the hand, is constricted or inflamed. The carpal tunnel is a narrow passage in the wrist that encloses bones and ligaments, which allows the median nerve to enter the palm of the hand.
If the nerve becomes constricted by tendonitis, the bones degenerate or a tumor appears, and you may feel pain, tingling, or numbness. These symptoms mainly occur in the palm, which includes the thumb, second and third fingers, and a small part of the fourth finger. This is usually observed with computer operators from repetitive movements during typing.
However, repetitive movements from strength training and exercises involving the wrist can also cause carpal tunnel syndrome. Constant pain in the hand or finger, tingling, or numbness can be indicators of CCC. If you have this experience, overestimate the tension on your wrist. If changes to reduce wrist tension do not solve the problem, consult a specialist. But if you feel good now, then shifting the tension from your wrist is a preventative measure.
About 4-10 million Americans suffer from carpal tunnel syndrome.
Preventive exercises for the wrist
Here are some recommended stretch marks and exercises to help prevent problems with your wrist. Remember, if you feel pain, tingling or numbness, undergo a medical examination for the presence of CCC.
EXERCISE 1 STRETCHING - EXTENSION OF THE WRIST
With your palm up and with your right elbow, drag your hand down. You should feel a soft stretch. Hold for 10-15 seconds. Repeat three sets on each hand.
EXERCISE 2 STRETCHING - BENDING THE WRIST
Keep your elbow straight and pull your wrist with the top side toward you. Hold for about 10-15 seconds. Repeat three sets for each hand.
EXERCISE 3 COMPRESSING A TENNIS BALL
Squeeze the tennis ball with maximum force without feeling any pain. Hold for 5-10 seconds. Repeat 8-10 times.
EXERCISE 4 BENDING THE WRIST WITH TAPE SHOCK ABSORBER
Wrap the tape shock absorber around the arm, hold it with the palm up, and the elbow on the side, as when bending the arms with dumbbells. Hold the elbow at an angle of 90 ° and slowly twist your wrist, straining the muscles of the arm and forearm. Repeat on each wrist 3 sets of 15 repetitions.
EXERCISE 5 STRENGTHENING THE WRIST WITH TAPE SHOCK ABSORBER
Holding the elbow on the side, wrap the tape shock absorber around the arm. Hold your hand palm down, and the elbow at an angle of 90˚, as when bending back grip. Slowly twist your wrist up, straining your forearm muscles. Repeat for each wrist 3 sets of 10-15 repetitions.