Injured my wrist...

Discussion in 'Health & Fitness' started by Torres, Nov 5, 2013.

  1. Torres

    Torres Banned

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    Actually did it moving house about 3 weeks ago. So as not to risk injuring my back moving heavy stuff, I think I used my arms too much pulling heavy bags/boxes upward, lifting the edges of the sofa, lifting wardrobes etc.

    Played tennis throughout the last 3 weeks, which has made it worse (surprise, surprise!). Biggest problem is the FH, ball impact, and putting any power / leverage through the wrist.

    The pain is right above, on top and around the the right bony nodule on he right of my wrist (palms down). Basically, when I put force through that area eg. pushing myself off the ground using my hand, pushing open heavy swing doors with my hand, that area's painful and feels like its lost strength. Wrist also seems to stiiffen up the mornings after a heavy tennis session. Loosens up a bit if I started doing circular wrist motions.

    Saw a physio but all she said was give it a rest for a week or two and have a break from tennis, which is not very informative.

    Anyone got any useful information, or any idea how long these things take to sort out?
     
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  2. corners

    corners Legend

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    I don't know much about wrists. Physio is probably right, although soft tissue injuries take a full six weeks to heal, and that is only the initial healing. Tissue remodeling and full strengthening of any tendon or ligament damage can require months. Did you hear any pops or snaps whilst moving house?

    What I would do: 1) If you want to return to playing tennis sooner than six weeks, consult an orthopedist and see if there is any significant tissue damage. What you'd be looking for are significant tendon or ligament tears or ruptures that would require immobilization. 2) Skip the orthopedist and stop playing for several weeks to see if it heals on its own.
     
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  3. Torres

    Torres Banned

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    Didn't notice I injured it at the time - it was only the day after when 'air swinging' a racquet it felt painful. Took 3 days off and it felt better, but it flared up as soon as I started hitting. Just been playing through the pain since, which has probably made it worse...
     
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  4. BlueB

    BlueB Hall of Fame

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    I feel for you.
    I've got very undersized and weak wrists, for the size of my boddy and muscles. I injured them many times, at tennis and outside of tennis... It sucks.

    When ready to come back, I would also consider wearing a wrist brace, or at least an extra tight wrist band AND playing with a racquet slightly lighter then you normaly do. No "wristy" shots either. Loose wrist techniques are ok, but no deliberate wrist moves to enhance power/spin.

    Heal well and fast!
     
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  5. Torres

    Torres Banned

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    ^ Not having injured my wrist before, I'm actually amazed as to the extent its used in practically every tennis stroke.
     
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  6. corners

    corners Legend

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    ^^^ I agree on the lighter frame and avoiding excessive wrist action for a while. Better safe than sorry.

    Torres, the fact that you didn't notice it until the next day is a good sign. Significant damage to tendon or ligament is not usually noticed immediately because these tissues don't have nerve receptors for pain. The exception is if the tendon or ligament is torn completely through - reptured - in which case there is usually an audible pop or snap. Good news that you didn't hear anything like that. If the tissue damage is major, usually inflammation will be significant in about 15 minutes, and you'll then have pain as a result of that inflammation. Since you didn't notice it until the next day, I would think the damage is minor, and that's what your physio seems to think as well.

    I would follow what the physio said, then, plus heed BlueB's advice. As usual, I'm just babbling from my armchair. So take my crap with the appropriate measure of salt.
     
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  7. mikeler

    mikeler G.O.A.T.

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    I've tweaked my wrist twice in the last few years. It takes forever to heal if you try and play through it. Obviously a super flexy frame with gut in it would be ideal for you right now if you refuse to rest.
     
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  8. Torres

    Torres Banned

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    I think resting it is a given as putting force through it ie tennis seems to be making it worse, but I think I read somewhere (though I could be wrong) that unless you do certain exercises during the healing phase, it can actually be weaker once it healed. Anyone heard anything like that?
     
    Last edited: Nov 5, 2013
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  9. corners

    corners Legend

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    Sorry, I haven't. What I do know is that significant tears often require a period of immobilization while the torn section fills in with new tissue. Otherwise, the torn section may not fully fill in, or will heal in a lengthened, or loose, position. Minor tears are generally not immobilized as immobilization actually prolongs healing (movement helps get blood and other good stuff to the injury site).

    As far as exercises, tissue damage often results in some inhibition of the surrounding muscles. Then, if you don't use the wrist for a while you'll get a little weaker because of the use it or lose it principle.

    I gotta stop now - untrained medical advice is not good.
     
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  10. Rest, ice on, ice off, ice on, ice off. Can you get a little splint to wear on your hand, they allow the wrist to heal as it is not moving around as much.

    When feeling better, light stretching and range of movement exercises! Hope that helps.
     
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  11. mikeler

    mikeler G.O.A.T.

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    Tape your wrist before you play as well.
     
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  12. Posture Guy

    Posture Guy Professional

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    Torres, my sympathies. Let this thing cool down completely. You don't want to turn a mild sprain or tendonitis into tendonosis. Then you've got a much bigger problem.

    Then in recovery phase, I'm gonna echo some advice you gave on Cindy's achilles thread, eccentric exercises for the wrist. To this end, I think a FlexBar would be a great idea to give you a way to eccentrically load the wrist.

    Good luck, let us know what helps.
     
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  13. Chas Tennis

    Chas Tennis Hall of Fame

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    You have an undiagnosed wrist injury. Tendon, ligament, other? Wrist injuries can be one of the more difficult injuries to heal. Stop stressing it especially with tennis and best to see a Dr for a firm diagnosis and treatment.

    Last summer, I had some very light wrist pain that I believe was associated with my wrist position when I served. Took it very easy and it went away.

    Page 596. lists some common wrist injuries for tennis. TFCC is adjacent to the top bony knob on the right on a right hand.
    https://www.us.elsevierhealth.com/media/us/samplechapters/9781416059240/Chapter 69.pdf

    If tendon injury you should always stop right away or risk chronic tendinosis condition developing. The time just after the injury is very important. Play with a new tendon injury for a very short time and your risk tendinosis. Search this forum: tennis elbow Golfer's elbow tendinitis tendinosis. Other injuries, ligaments, etc. might be similar.

    Some recent papers on tendinitis (with inflammation) and tendinosis (with defective healing).
    http://tt.tennis-warehouse.com/showthread.php?t=442912&highlight=tendon+injury+nuthouse

    USTA information on wrist injuries
    http://www.usta.com/Improve-Your-Ga...uries-Prevention-and-Recovery/Wrist_Injuries/
     
    Last edited: Nov 5, 2013
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  14. v-verb

    v-verb Hall of Fame

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    Torres, I had a wrist injury that lasted 6 months plus. I used KT tape every time I played and iced my wrist every day for probably an hr total a day.

    The KT tape and the ice helped - my wrist has been fine for several months now and I hit pretty hard
     
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  15. maggmaster

    maggmaster Hall of Fame

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    I had a wrist injury last winter. I spoke to a doctor and after some scans he thought it was a strain, he said that if I wanted to continue playing I should wear a still brace( Shock Doctor) and ice it after play. With the brace on I could play without pain but when I was finally pain free, 9 weeks later, all of my strokes had changed completely. I now have a much flatter forehand, less wrist involvement but my one handed backhand has improved. My serve is finally coming back around.
     
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  16. RogueFLIP

    RogueFLIP Semi-Pro

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    I'm not sure what you're expecting on this forum.

    You saw a professional physio who I presume examined your wrist and advised you to rest it.

    You didn't listen, and now it's not any better and you're asking internet people who may/may not have medical training and can't see/touch/examine you for their advice? :confused:

    Like Chas said, you've got an undiagnosed injury. Get an X-ray to rule out anything's broken...doesn't sound like it, but you never know.

    And like Posture said....let it rest....don't let something that just needs a few weeks rest turn into something that prolongs for months.

    Believe me, I can sympathize with your situation bc if you're addicted to this game as much as I am, I wouldn't want to stop playing....but you have to listen to your body when it's talking to you. Don't wait till it yells at you.

    Good luck and speedy recovery.
     
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  17. v-verb

    v-verb Hall of Fame

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    Yep see a Dr definitrly
     
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  18. Chas Tennis

    Chas Tennis Hall of Fame

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  19. Torres

    Torres Banned

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    Thanks for info everyone.

    I think its a tendon pull or tear rather than ligament, possibly even cartilage. Hard to tell as looking at these diagrams it seems that the wrist is quite a complicated structure. I've marked the area in the picture below. Wrist feels a bit seized up in terms of full range of movement. It actually feels like its got worse despite me not having played any tennis now for 6 days. Annoying really, because tendons can take a while and it usually needs rehab during the healing stage in order to maintain strength, flexibility etc :-(

    Going to a different physio on Monday for a 2nd opinion.

    [​IMG]
     
    Last edited: Nov 10, 2013
    #19
  20. Chas Tennis

    Chas Tennis Hall of Fame

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    #20
  21. Torres

    Torres Banned

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    What a difference a good physio makes! As mentioned previously went to a different physio from a different company this time for a 2nd opinion as the first girl didn't seem to be that knowledgeable.

    He seems to think I've aggravated the retinaculum which is the fibrous band of tissue that holds on the tendons in place, as a result of which certain other tendons have probably become aggravated. He said its hard to be precise as there's alot of fibrous tissue around that area that blends muscle to bone etc.

    [​IMG]

    Anti-inflamms to get the swelling down.
    Heat treatment and massage on the forearm tendon to try and reduce strain on the tendons towards the hand.
    Cold treatment on the retinaculum.
    Stretches - pull hand up and back, down and back, with holds.

    Then once the retinaculum's settled down, he's going to try and look at specific tendons. No tennis until the injury's improved. He thinks it may take another 2-4 weeks depending on the speed of progress. Frustrating not being able to play and frustrating that even with a week off it doesn't feel that much better (apart from the inflammation going down). Should have given it a rest when I first injured it, but hindsight's a wonderful thing...
     
    Last edited: Nov 13, 2013
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  22. mr_fro2000

    mr_fro2000 Rookie

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    sounds like some kind of tfcc injury. Do you play w/ a western grip?

    In anycase, using a more flexible and heavier racket should help. In addition use soft strings like gut or multi's. In addition to all of this, use some kind of wrist brace like

    http://www.amazon.com/McDavid-Adjus...4373769&sr=1-2&keywords=mcdavid+wrist+support

    or

    http://www.amazon.com/WristWidget-W...8&qid=1384373790&sr=1-1&keywords=wrist+widget

    Also ice after playing. When I have done all of this, the pain has drastically reduced over time. Its still there, but whereas it used to be unbearable, now its pretty manageable.
     
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  23. Chas Tennis

    Chas Tennis Hall of Fame

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    Before you get back to playing - Search: tendon injury healing times CharlieFederer. Tendons take a long time.

    I recommend the value of taking some high speed video of your strokes. My wrist was giving some light pain last year and I found this wrist position during the serve that seems to pinch the sore area. Look at the forearm-racket angle for me and the pros. The pros don't do it at impact but I do.

     
    Last edited: Nov 13, 2013
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  24. sovertennis

    sovertennis Semi-Pro

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    Absolutely correct. It's happened to me; now my wife is suffering with this. She's been out about 6 weeks now because she tried to play through the injury for about two weeks and just made it worse. Take your time and heal thoroughly.
     
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  25. guitarplayer

    guitarplayer Guest

    Geez. Get in shape. People move all the time. Sissy boy.
     
    #25
  26. Torres

    Torres Banned

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    Interesting....a troll, and a stalky one at that! :grin:

    Here have some of this.

    http://tinyurl.com/of8t7gy
     
    #26
  27. guitarplayer

    guitarplayer Guest

    Poor Torres.....your parents never loved you.
     
    #27
  28. Torres

    Torres Banned

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    Oh dear. You're embarrassing yourself even more because you're projecting again...
     
    #28
  29. LeeD

    LeeD Bionic Poster

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    Sorry I didn't read all the replies...
    Base of little pinkie? But on the hand side of the nodule, rather than the forearm side?
    I mentioned that lots when I first started on this forum. Was a laborer at the time...lifting like you.
    Plaqued me for almost 3 years, using 12.5 oz Mfil and Aero200's.
    Switched to 500's, 10 oz, dropped work, and wrist is now fine.
    Overuse injuries, unless you can totally cure it, need years to recover.
     
    #29
  30. movdqa

    movdqa Legend

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    I sprained my left wrist once diving for a tennis ball (a particularly stupid thing to do at my age). It took about 8 weeks to heal completely. I wore wrist braces during the day and at night while sleeping (the night brace was different). Recovery of a sprained wrist is back and forth. It heals a little, you damage it a little during the day and it gradually gets better. There were all sorts of little things that I did during the day that I never thought about that would tweak it.

    It sounds like you have less than a sprain if you can still hit tennis balls. Perhaps you have a muscle strain - those typically just take a couple of days to get better.

    In general, I'd immobilize it as much as you can and try to avoid using it and don't play tennis until you figure out whether it's a minor problem or a sprain. You might go see a doctor too.
     
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  31. BlueB

    BlueB Hall of Fame

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    No, no, no, please.
     
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  32. LeeD

    LeeD Bionic Poster

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    In my old case, the LIGHTER weight racket made huge and immediate difference, in a positive direction.
    Seems the TAKEBACK of the 12.6 oz racket contributed greatly to my wrist never fully healing. Takeback on serves, on forehands, and on volleys.
    Immediate relief, I've settled on 11 oz rackets and less work.
     
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  33. Torres

    Torres Banned

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    I agree. Heavier racquet is definitely not the answer at this stage.

    I went hitting the other day for a sneaky couple of hours but joined in to one of the social 'mix-in' sessions and used a lighter racquet to what I'm used to. I strapped up the wrist and it didn't feel too bad during the sessions though it by next morning it was slightly more painful. I then went hitting with a heavier racquet 2 days after that and the next day, the wrist had stiffened up noticeably with swelling. Heavier racquet definitely puts more strain on the wrist.

    Physio has given me a load of different wrist exercises to do with those elastic therabands to strengthen and loosen during the rehabilitation phase. They seem to help.
     
    Last edited: Nov 19, 2013
    #33
  34. spaul8809

    spaul8809 New User

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    ;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;;
    GREAT... collection
     
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  35. moonballs

    moonballs Hall of Fame

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    On the technique side, is the forehand or the serve more likely associate with wrist injuries? I have pain on the pinky side palm and joint. The doctor said the palm pain is more likely due to strained muscle and the joint pain is not the same place as where the MRI revealed some degenerative changes (which he said was not too unusual). I only felt pain when I needed to scoop up a low skidding slice or caught late on the FH.
     
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  36. rosewall4ever

    rosewall4ever Semi-Pro

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    had it in the form of acute pain when hitting fh shots after a long stint off.
    wrist/ forearm strengthing (light weights)worked for me along eith grip strengthening...improve flexibility by stretching before play. improve over
     
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  37. jxs653

    jxs653 Rookie

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    I think the wrist pain--or any arm problems--has more to do with ball impact than racquet weight. So heavier racquet is better because it absorbs impact better than lighter ones. Am I wrong here?
     
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  38. Torres

    Torres Banned

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    I found a lighter racquet to be easier and actually switched for a couple of months as the wrist was healing. There physio was of the same view. It's only recently that I've gradually gone back to my 346g stick. The wrist is involved a surprising amount just taking the racquet back, swinging to contact and keeping the racquet face perpendicular at contact.
     
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  39. jxs653

    jxs653 Rookie

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    Thanks for the comment. In fact, I've been experiencing wrist pain in the past couple of weeks, which led me to check out this thread. The pain is exactly where you pointed in your pictures. I changed to soft string (from poly to natural gut) and began to wear wrist band, and the symptom hasn't been exacerbating. My racquets are on the heavy side (>350) but I'm not considering changing racquet, yet. I'll see...
     
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  40. justbecos

    justbecos New User

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    I would be careful, I had very similar symptoms to you, I rested for a couple of weeks, stopped using poly etc etc, it wasn't to bad more annoying than anything. Till after about 6 months it flared up, I lost over half my range of motion in the wrist . I had 4 weeks of physio with out help saw a otho doc who thought I had a TFCC tear, mri did not show a tear but did show chronic inflammation in the dorsal radial ulnar ligament with significant thickening and scaring suggesting I had partially ruptured it but it had healed but remained irritated . I have now had Cortisone injection in the wrist which has helped a lot and restarted physio, but the doc and physio reckons it could take 3 months plus to get full strength back and I will probably only get about 80% on motion (which should be more than enough for tennis). In total I have been not able to play for over 4 months, though I have been given the OK to start trying to hit the ball again now :) as long as I promise

    The Doc said if I had rested properly to start with instead of playing through it it would have all been sorted in 6 weeks.
     
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  41. jxs653

    jxs653 Rookie

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    Wow you look to have undergone quite a serious injury there. Wish you a fast recovery. Sigh.. shoud I shun away from the sport completely until my wrist feels 100% OK ..
     
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  42. batool100

    batool100 New User

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    Hi my advise would be to go to your nearest A/E Dept and get this check out properly.By going to your Gp they can only examine your wrist,no x-rays are taken at all.If you go to your A/E they will fully examine you probably by a orthopaedic Reg,and they may send you for an x-ray just to rule out a fracture.Yes it could be cartlidge or ligaments but i would get another oppion by the specialist.Good Luck
     
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