How to train wrist strength

1. How to train wrist strength

You can choose to buy dumbbells when lifting heavy objects. You can do more lifting exercises at ordinary times. It seems that these exercises have nothing to do with wrist strength. In fact, it is not. Improving your grip strength is the basis for developing strong wrist strength in the future.

Refers to supine support. Do push ups with ten fingers on the ground. This is the first step to exercise your grip and wrist strength. The longer you stick to this link, the better the effect will be.

Hold the body with both hands on the side. That is, hold a bar perpendicular to the ground with both hands and lift the body to be parallel to the ground. It’s incredible at first. It’s actually not difficult. When you can do 100 finger supups in one breath, you will be able to do two hand side grip lifts. The longer the time, the more intense the exercise. This method is to exercise the explosive power of the wrist.

2. Can sports cause wrist injury

During exercise, the wrist joint is very complex and delicate, so it is also very vulnerable to injury. The manifestations of wrist injuries are diverse, including acute injuries of ligaments, tendons, bones and joints, and chronic strain injuries. It is often seen in basketball, volleyball, badminton, weightlifting and other sports, accounting for about 6% of sports trauma. Wrist injuries are more common in mass fitness activities. For example, when playing badminton, whether it is hitting, smashing, hanging, picking, pushing, throwing, or hooking, it is required that the wrist should be extended backward and abducted. If the movement is not standardized, the force is not appropriate or the warm-up is not enough, the wrist may be injured.

3. How to do a good job of wrist protection in sports

In tennis sports injuries, the injuries of wrist, forearm and elbow joint account for 24%. Therefore, strong wrist, forearm and elbow joint are vital to playing tennis well. Please remember the three most basic “disciplines”: establish correct and reasonable hitting movements to enhance the strength around the forearm and wrist and improve the range of movement and flexibility of the wrist. As long as the wrist muscles are trained with a certain load, the muscles connecting the joints around the wrist can be strengthened, so as to stabilize the forearm, wrist and palm. It’s a pity that we seldom take preventive training before injuries. On the contrary, we only start to take targeted strength training when we are already entangled or troubled by injuries.

How to deal with wrist injury

1. Patients must know that when they just sprained their wrists, local swelling often occurs. Within 24 hours, cold compress with ice or cold towel can be used to prevent swelling from expanding. Then, hot compress can be used to improve blood circulation Promote the absorption of blood stasis. After cold and hot compressions, you can take anti stasis and anti swelling painkillers such as Shujin Huoxue tablets, Qili powder, Dieda pills and other drugs to relax muscles and activate collaterals, promote blood circulation and disperse blood stasis.

2. Patients can be treated with acupuncture and moxibustion. Acupuncture and moxibustion treatment can not only cure sprains quickly 1-3 times, but also spend less time and money. For those patients who have been treated before but still have discomfort and limited activities, acupuncture treatment can further cure them. The patient can use 50g of fresh earth Achyranthes bidentata and 5g of salt. Usage: wash and mash the foot medicine, add salt to mix well, apply it to the affected part, fix it with bandages, and change the dressing once a day. Curative effect: mild disease can be cured once, severe disease can be cured twice, and the effective rate is 100%

3. Patients should pay attention to taking protective measures immediately after wrist sprains, reducing wrist movements, wrapping bandages, and protecting wrist tissues, so as to avoid more serious cases. After wrist sprain, let your wrist rest properly to avoid fatigue aggravating your condition. Occasionally, appropriate exercise can be carried out to restore the strength of the wrist. Patients must pay attention to rest and relax.

Is wrist ligament pulled harmful

Wrist joint injury, most of them have obvious history of trauma. After the injury, wrist weakness and wrist joint mobility were found. Slight injury, generally without obvious swelling, with little pain, only when the wrist joint is moved greatly. Severe sprain, swelling and severe pain in the wrist, inability to move the wrist joint or increased pain during movement. During the examination, the wrist joint is flexed forcefully and the dorsal side is painful, which indicates that the dorsal wrist ligament and extensor carpi tendon are damaged; On the contrary, it is the injury of carpometacarpal ligament or wrist flexor tendon. If the wrist joint is forced to deflect to the ulnar side, and the styloid process of the radius is painful, the radial collateral ligament is damaged; Otherwise, it is ulnar collateral ligament injury. If the movement of the wrist in all directions is painful and the movement is obviously limited, it means that it is a composite injury of ligaments, tendons and so on. Tenderness or abnormal changes of muscles and tissues were found in the injured part. Wrist injury should be treated in time to prevent ischemic necrosis of scaphoid and lunate.