OpenHealth Q&A

It sounds like you're dealing with persistent wrist discomfort following a bench press injury, which can be frustrating, especially since you're eager to return to your upper body workouts. While it's good that you're cautious and consulted a physician, there are steps you can take to promote healing and manage your discomfort more actively.

Understanding Your Situation:

Your symptoms suggest possible wrist strain or overuse injury, especially given the excessive backward bending during your lift. The tenderness near your little finger may indicate strain on the wrist ligaments or tendons. Recovery times can vary, but mild strains often resolve in a few weeks while more significant injuries can take longer.

Recommended Next Steps:

1. Rest and Modification:

   • Allow your wrist some time to heal. Avoid activities that cause pain, particularly any twisting or lifting motions.
   • Use wrist wraps or braces during daily activities to provide support, but ensure they don't restrict blood flow.

2. Ice Therapy:

   • Apply ice packs to your wrist for 15-20 minutes several times a day to reduce swelling and pain. Make sure to put a cloth between the ice and your skin to prevent frostbite.

3. Gentle Stretching and Strengthening:

   • Once the acute pain decreases (typically after a few days of rest), gently stretch and strengthen your wrist. Simple exercises include wrist flexor and extensor stretches, which you can do without causing pain.
   • Gradually introduce isometric wrist exercises (like pressing your palm against a wall) to strengthen the muscles without overloading the wrist.

4. Modify Your Training:

   • Consider switching to lower-impact exercises that do not stress your wrist. Focus on lower body workouts or core exercises, and consult online resources for alternatives that keep you active without aggravating your wrist.

5. Gradual Return:

   • Once 3-4 weeks have passed and you feel minimal or no pain during daily activities or gentle exercises, gradually reintroduce upper body workouts. Start with light weights and proper technique to avoid re-injury.

6. Monitor Symptoms:

   • Keep a log of your pain levels and any triggering activities. This will help you identify what may be causing discomfort and guide your recovery process.

If you notice no improvement after a few weeks of following these steps, or if the pain worsens, consider seeking further evaluation for potential imaging or a more specialized treatment plan. Remember, patience is key in injury recovery. You’re doing the right thing by listening to your body!

Let me know if you need any more specific information on exercises or recovery strategies.