Wrist pain climbing reddit. I also want and need to drop some weight so I can .

Wrist pain climbing reddit Wrist curls, both ways Forearm stretches, like a lot of it Squeeze balls Finger extensor exercise with a rubber band I'm 3 weeks in and I'm easing back into climbing with very little pain. The pain happens when I reach for the Ctrl button with my pinky and bend the wrist to do that. The main problem is when my hand is at near 90 degrees to my arm in a praying mantis pose Just want to log my experience for anyone else that may be going through or wondering how to deal with ulnar wrist pain. If my pinky curled down with my ring finger extended I got a shooting pain down through my palm into my wrist. I know people tape their writs for climbing for more stability but I just don’t get what moves require that much stability on the wrists. They also discuss the importance of deloading and modifying climbing movements to avoid aggravating the injury. It’s not too intense, but I thought that it would have gone away by now or at least gotten better. It's maybe at 90% function/range of motion but doesn't usually cause any pain. I would do no climbing or hangboarding for at least 6 weeks and after that start really easy with density hangs and really easy stuff where you can climb without deviating the wrist. Jan 16, 2025 · Symptoms include a dull, achy pain on the side of the wrist and sometimes a sharp pain is felt when bending the hand toward the pinky finger. I've had it in both wrists- 2009 (not climbing related) and 2022 (climbing related). Hey everyone, I have been climbing at my local bouldering gym for 4 months now. She suggested reverse wrist curls and wrist supination/pronation exercises. For me it was the triangular fibrocartilage complex, a system of ligaments in the ulnar side of the wrist. I just started climbing consistently (2-3x a week), and right wrist started to hurt. January 2022 I was climbing around 3x a week, mostly bouldering. It doesn't hurt when at rest. I've had some wrist pain and so was doing rice bucket exercises to prevent injury. Still have minor pain when turning my wrist certain directions or weighting it in certain positions, I can't even climb after almost a year and this injury is putting me in a mental black hole. Within this region lies two tendons: the extensor pollicis brevis (EPB) and abductor pollicis longus (APL). Bouldering V6 sport 12b outside and hit the gym for a few hours 2-3 times a week. Mar 31, 2020 · The symptoms will most likely be on the ulnar side of the wrist (the pinky side). Climbing itself will make your wrist stronger, as long as you stick to neutral hand positions. About me: 42f, rhd, climbing for 13 years, combo of lead and bouldering (at home wall of mine and Although wrist pain can arise from a number of different reasons, one of the more common causes of wrist pain in climbers is due to an injury to the triangular fibrocartilage complex of the wrist—the TFCC. There are also soft clicking sounds when I rotate my wrist. While researching options, it is clear there is a severe lack of info/experience for climbers and so hoping this will help fill the gap so others can make informed decisions. But, when I go for a session at the bouldering gym, the days after feel horrible for my wrist. An x-ray and MRI later found nothing but I definitely had pain in it and popping that wasn't present before or in my other wrist. Been climbing on and off for about 6 months now. I suspected TFCC (google it up 'tfcc' or 'climbing tfcc'), though my family doctor thinks it's an accidental compression of a nerve. I've got some advice and tried to do the following: Buy a wrist pad -- no effect. It helped a great deal and reduced pain quite a bit. Oct 4, 2022 · If slopers cause you wrist pain, allow us to present the fix. Someone also advised to visit a professional. My symptoms were pain on pockets or a front 3 finger open hand grip. Wrist pain/Injury Hey everyone, I spent the weekend out climbing and at the end of the second day I started getting some pain in my wrist/forearm. You will learn how to read lines and foresee dangerous moves to your wrist. It always seemed to get my wrist back to "normal" as far as usage, and I was willing to tape since I didn't feel it was hindering me in any way. Was like $600 for 3 treatments (cash/not covered by insurance). The affected wrist can barely take any weight compared to my normal one. After a few days of longer, sustained crimping my wrist hurt so badly I ended up sidelined for a year. I’m fairly new to bouldering/climbing in general but have be on and off due to problems at my right wrist. Very low profile brace, after I injured my wrist (bike accident) it was the thing that got me back climbing. It is not accompanied by pain, but often feels stiff and as if it needs to be popped. I would go there 5x a week, usually climbing v1 and v2, but after 2-3 months I started improving being able to do v4 and v5 climbs. Wearing a wrist widget as tight as I could bear it helped me manage pain when doing activities such as driving and climbing, and still helps me when climbing or driving long distance along with physio tape in strategic places. Hurt your wrist? Here's are all the tips I have amassed that have helped me deal with WRIST SPRAINS. I primarily boulder and was hoping to really increase my climbing volume and skill building but fate seems to point me otherwise for the time being. This gradually got worse and now seems to be chronic. com Around 9 months ago, I developed wrist pain after a climbing session that never went away. After taking about 2 months off I got back to climbing and I've been going strong now for about 5 months. I found that many of my wrist problems I had before climbing (excessive pain leading to small ROM and popping) went away after I started climbing. It can also hurt when I hold a pan or play guitar. Certain movements would cause some pretty intense pain, but I I've had it, it sucks. I've seen a lot of posts on wrist pain on the ulnar side, but somehow I've acquired pain on the radial side. I've tried warming up a bit more and also tried different positions, but nothing seems to work. I did quite a bit of overhang dynamic movements that day and some pinches, but didnt think it was much more Basically the title. It was about a week ago and didn't hurt while climbing, but did the day after, particularly when hyperflexing my wrist or picking up heavy objects. Nov 29, 2024 · Kasey FowlerFinn wrote: I got ulnar shortening osteotomy (USO) 3 weeks ago after persistent wrist pain for the last year. Since I don't engage the ulnar side of my wrist (lack of pinky during crimps) I never really developed ulnar side wrist stabilization and pinky strength. I had wrist pain after typing for a while quite a lot. I returned to climbing, and again my wrist flared up. I bouldered for eight months with occasional aches, and then I started climbing indoors. The best way to demonstrate or replicate the pain would be to put my palm facing the ceiling, and pressing down on the fingers. Is wrist pain a common thing with climbers? Are there common exercises for strengthening? Wrist popping, no pain, anyone else experience this? As the title says, when moving my hand upwards (in the direction of my thumb), my wrist will often make a popping sound. Hi all, I hurt my wrist recently (pain in the TFCC during undercling moves or pulling hard when the hand deviates towards the ulna). I first noticed the pain when I was working on a problem with a sloper. Hello and thank you if you take the time to read this! I’ve been climbing for about 2 1/2 years and in the past 9 months or so have developed chronic pain in my wrists and forearms bilaterally. Prolong pulling, twisting and gripping causes inflammation in the soft tissue around the area of the wrist and impinges the nerve running along the lateral side (in your position) of the forearm, causing pain. I also started the widely recommended I’ve found that taping the wrist in this way allows me to feel confident in the wrist, and I don’t feel pain while climbing. For context, I'm 34M and overweight (but muscular) at around 94kg. The pain will typically increase with any activity that requires forearm rotation through supination and pronation (turning your palm up and palm down) as well as activities that produce ulnar deviation (your wrist bending towards your pink side). It's happened twice. I cover everything from the physical therapy to the emotional depression to help you get through this, including warm-up and alignment tips so it won't happen again hopefully! Nov 8, 2023 · I have had nagging wrist pain for two years. I can now bike wo the wrist widget and rarely have pain climbing with it (whereas before it would hurt even w the wrist widget). Hurt your wrists? Here's a compilation of every tip I have amassed that has helped me deal with WRIST SPRAINS. [NEWS] How to prevent wrist pain from bad guitar technique - please read this post as it may save you from permanent injuries and pain. See full list on lafabriqueverticale. This usually helps with wrist pain, I also just do them for general training and to take pressure off my elbow (it helps a LOT with climbers elbow). Crossovers and underclings forbidden. Any ideas on what could be the issue at hand here? I felt great after climbing and the pain only showed up the next morning. I have been climbing about 3 years pretty consistently. Had a similar pain in my right wrist, and my physical therapist diagnosed it as a TFCC injury. I noticed fairly recently that when going hard on slopers, my wrist sometimes feels uncomfortable/out of place, which then develops to pain if I ignore it. I definitely noticed a difference if I didn't do them for a while so I would recommend them to others. Has anyone experienced this and how It crosses from the wrist, through the forearm, and affixes to the humerus. I felt a pop in my wrist with some shooting pain. I believe is this mostly due to strengthening my forearms and building more muscle to support my wrists. It wasn’t sharp, and I didn’t have a moment specifically where I was like “oh I just hurt myself” so I ignored the pain and carried on for a bit. I used it religiously while climbing for about a year, then tapered off with it. I’ve recently realised that I only experience this if I do sloper problems. This is super duper armchair-y but there is a wrist brace called the Wrist Widget that helped me with my ulnar side wrist pain. I cover everything from the physical therapy to the emotional depression to help you get through this, including mobility and alignment tips so it won't happen again hopefully! : r/Fitness Gaming Sports Business Crypto Television Celebrity r/Fitness r/Fitness Hey guys, after climbing last week I have some pain in the outside of my wrist. Feels like a painful pulling apart of the wrist, right? There are ways to strengthen the muscles in that area, but unfortunately due to anatomy it The pain wasn't bad enough to make me stop climbing so I didn't stop. The pain is mostly uncomfortable and only when I am doing crimp type holds, I can do pull ups without any Do wrist curls and wrist extensions 5-6 days a week. Radial deviation was allowed for me so I trained lotsa "gaston" (shouldery) moves and so forth. Here are key wrist-stabilizing exercises and a review of techniques. I have a theory that people with wrist pain and/or TFCC (myself included) crimp incorrectly. Wrist sprain from bouldering Anyone who has experienced a wrist sprain (not TFCC, probably grade 1 sprain) from climbing: how long did it take you to get back to the gym? I started experiencing wrist pain last week while working on a V4 project with some intense slopers. I could climb at about 90% strength with no pain on 4 finger half crimps. Didn't think much of it until Monday morning when I woke up to find my wrist was very stiff and I have quite a bit of swelling around my wrist and forearm. Does anyone have any advice or recommendations for wrist straps/braces I can buy for when I'm climbing? I don't mind if they're a little restrictive, I just want support so I can keep climbing and reduce chance of injury if I fall. But what does that even mean? How do you know you have it? And what can you do to treat it? What is the TFCC? 1,2 The TFCC is a cartilage structure on the pinky side of the wrist that Feb 23, 2024 · Learn effective strategies for climbing wrist pain: warm-up, gear, technique, strength, rest, nutrition, and professional help. None of the pain occurs in my pulleys in the finger either, only at the base of the wrist do I feel the pain. Kimmy shares her approach to rehab, which includes gradually We would like to show you a description here but the site won’t allow us. Has anyone trained wrist or forearm strength in particular and noticed useful carry over to improvements in climbing? Has anybody has success with training this longer term? I recently see increasing content online relating to isolated training of the wrists via forearm training inspired by forearm training tools and drills with the wrist wrench and heavy roller style exercises from the likes Yup, rock climbing definitely increases the strength and endurance of the wrist and hand musculature by a wide margin! Jan 1, 2025 · In this conversation, physical therapist Kimmy Wiley and Jared Vagy discuss TFCC wrist injuries in rock climbers. I never feel pain with any activity, even weight lifting. That being said slopers are my favorite type of hold. Always warm up, don't do campus board or hangboard. Are you by any chance grabbing the slopers with your wrist in a closed angle near 90º? This article it's mostly about inside elbow pain but gives you some tips on how to have better technique at grabbing slopers along some excercises to strengthen your wrist. I decided to switch layouts and it has helped, and now I'm looking at further layouts to maximize what I like and dislike, ie heavy pinky use. 2022 injury was the other wrist but thankfully a cortisone shot and taking it easy for a few weeks (same volume of climbing just lower grades) and it's close I have a self-diagnosed TFCC injury in my dominant (Right) hand. Then I injured my back severely and had to stop climbing for 2 months, wrist eventually healed after taking all that time off. Depending on severity it can go away after a month of no climbing. I have serious pain during wrist flexion and Reddit's rock climbing training community. While I later noticed that I do that on any keyboard, somehow it's much more intense with the high-profile mechanical keys. I stopped climbing last Thursday - and I cut my session short because of the pain. . 2009 injury I had surgery to repair, they shortened my ulnar, then PT/OT. Reddit's rock climbing training community. Doesn't bother me for simple pulling movements but it does hurt (1/10 on pain scale) when I rotate the wrist or squeeze something (2-3/10). Reddit is being strange and not letting me see other comments, so sorry if this is repeated. I can't tell if it's from climbing, or from the pushups/yoga I do as antagonist exercises. I've been working with a hand/arm-specializing orthopedist and a hand-specializing OT, so I assume they know what they're doing. It’s more discomfort than pain and usually only comes up while climbing or during certain lifts. I've recently developed a little bit of wrist pain in my right wrist. However, even with taping, doing the moves above seem to aggravate the injury so I've taken some days off my climbing ever since. The pain happens when I'm in the pushup position, with my wrist bent back and weighted. If my cyst has been particularly bad I’ll try to be gentle with it, maybe climb for volume on easier climbs with better holds. Obviously I am not climbing until this fully heals as tendons are nothing to fuck with. Around this time is also when I began to develop slight pain on my wrists. I also want and need to drop some weight so I can Reddit's rock climbing training community. Tendinitis/tenosynovitis are common in these areas. I’ve been climbing for years and had no issue prior to climbing. Developing finger pain 😭 A couple of months back I developed some right-hand ring finger pain, I’m pretty sure while climbing an overhang V4 (or maybe overdoing pull exercises). I also had (recurring) wrist pain when I was a starting climbing (after leaning on my hands), and people in the climbing subreddit advised me to do wrist stretches to improve mobility. The pain is on the pinky finger side, above the wrist bone. 29 years old been athletic whole life I was working a project a few weeks ago that starts up an 11a sloper face to an overhang 12c and during the chill climbing I stood up through a gaston move and my wrist I hurt my wrist late last year and fought it for awhile before finally going to a doctor. For about the past 2 weeks I've been experiencing pain on the underside of my wrist, on the pinky finger side of my hand. Wrist pain when hanging Googling this, I don't really see any immediate answers, and it doesn't really sound like something I hear too much about. Treatment for triangular fibrocartilage complex (TFCC). So take what I say with a grain of salt. Dedicated to increasing all our knowledge about how to better improve at our sport. I have recently started climbing about 3-4 times a week and I have developed some wrist pain that has lasted for about a month and a half so far. This pain hits when I twist my wrist, but not consistently. Before the doctor I taped my left wrist for months while climbing. No swelling or pain at rest. De Quervain’s is typically caused by overuse or an increase in repetitive activity, characterized by pain and tenderness at the base of the thumb. It's quite sore and painful to move. I'm also planning to do more rope walls to further reduce wrist strain from things like bouldering techniques. Both time foot cut on slopers. Went to PT and luckily it's most likely not TFCC tear and probably sprain in the soft tissues. 4 sets of 10 reps. It was 2 weeks before I saw a doc, because I felt the pain moving upwards and there's some numbness/tingling. I feel like I’m pretty strong within weightlifting metrics but wanted to improve my bench (possible contributor to TFCC injury!). Interestingly, neither slopers nor pinches seem to Physio said, stop climbing for a bit, work on flexibility, then strengthen, and finally ease back into climbing. They cover the definition and location of the TFCC, common symptoms, and tests to diagnose the injury. The pain wasn't associated with a particular trigger event, but was more likely the result of overuse over the course of a session, and continuing to work a project a bit longer than I should have after I noticed the pain beginning to onset.