How to strengthen your wrists: the best exercises.

November 28, 2021 Admin Home page » Tips and tricks

Do your wrists hurt? Can't train properly because of them? The article contains 14 of the best exercises, after which this problem will fade into the background. Wrist strengthening video.

Many people who come to the gym do not understand the benefits of training the wrist, not to mention how to strengthen the wrists and, as a result, this part of the body remains poorly trained, unlike other muscles. After all, a weak grip is not able to hold the heavy weight of a barbell in your hands.

The main coordinator of the movement of the fingers, namely the coordinating center of the moving phalanges, is located in the forearm, which is why the stronger the forearm, the stronger the compression with the fingers.

Treatment of joint arthrosis

If you increasingly notice pain in your joints after exercise or a hard day at work, a short-term feeling of stiffness or heaviness, limited movement, cracking in the joints or other signs of arthrosis, you should consult a doctor as soon as possible. After a thorough examination and medical history, the doctor will determine the diagnosis and prescribe appropriate treatment. The doctor selects treatment methods depending on which joint is affected by arthrosis, the severity of the symptoms of the disease and changes in the cartilage.

The most effective methods for treating joint arthrosis are:

Acupuncture. This treatment method is an alternative treatment for chronic pain and arthrosis. Unlike medications, acupuncture activates the body’s own protective functions and the production of special substances that increase its protective properties and mobilize the body to fight the disease. It has no side effects and eliminates not only the symptoms, but also the cause of the disease. Osteoarthritis is a chronic joint disease, so regular acupuncture treatment will help control pain and increase range of motion in affected joints.

Vacuum therapy. This treatment method is prescribed to improve blood microcirculation, eliminate congestion, toxins and other harmful substances. Under the influence of vacuum cans, metabolism improves, and joint tissues are supplied with nutrients, oxygen and blood.

Pharmacopuncture is a treatment method aimed at reducing pain and inflammatory processes. Non-steroidal anti-inflammatory substances, hormonal corticosteroids (hydrocortisone, diprospan), chondroprotectors to restore cartilage tissue and improve the quality of synovial fluid (chondroitin sulfate, glucosamine) and others are used.

Shock wave therapy is the most effective method of treating arthrosis of the joints, which destroys microcrystals and large deposits of calcium salts, increases blood flow in small vessels, activates the synthesis of collagen fibers, and improves metabolism in tissues. Treatment of arthrosis using shock wave therapy restores mobility in the places where ligaments and tendons attach to the bones, accelerates healing, and also has an analgesic effect.

Intra-articular oxygen therapy, or saturation of the joint with oxygen.
Laser, electromagnetic, pulse therapy, as well as magnetic therapy.

Intra-articular blockades.

Limiting loads on damaged joints.
Physiotherapy.
Proper balanced nutrition.
Spa treatment.

Is it possible to return to sports activities after tendinitis?

In case of relapses after wrist flexor tendonitis or other varieties of this disease, the doctor may advise you to avoid sports that involve excessive stress on the hand. But with positive dynamics after treatment, there are no restrictions for resuming sports activities.

For preventive purposes, when performing sports exercises, it is advisable to use a bandage, which will minimize the load. It is also mandatory to stretch the muscles of the hand before and during sports. After training, you need to take a salt bath.

Stages of development of joint arthrosis

Initial stage (first stage)

At this stage of disease development, minimal morphological disturbances of the joint tissues are observed. Cartilage loses its elasticity and also becomes less resistant to stress. After excessive stress, pain and an inflammatory reaction of the affected joints periodically occur.

Second stage

More significant changes are observed in the tissues of the joint. The cartilage becomes thinner, causing defects to appear in it. There are also signs of sclerosis of the bone it covers. A chronic inflammatory process of the synovial membrane develops. Other structures, such as menisci and intra-articular ligaments, also undergo degenerative changes. Muscle function is impaired, and muscle atrophy may subsequently occur.

Third stage

This is the stage of severe arthrosis. Bone deformation is visible to the naked eye. The articular surfaces become so deformed that they are not even able to provide mobility to the joint.

The outcome of arthrosis is usually disappointing. Most often, a complete loss of joint mobility develops - joint ankylosis. With arthrosis of the hip joint, absolute or relative shortening of the limb can develop.

Methods for diagnosing hand tendonitis

Determine the presence of tendinitis of the wrist joint after a thorough examination and palpation of the limb by a doctor. This makes it possible to identify the area of spread of the pathological process.

In addition, to differentiate the disease, the specialist asks the patient leading questions. Sometimes doubts arise regarding the specification of the affected area.

In order to determine infectious pathologies, studies are performed in laboratory conditions. In turn, X-ray examination allows identifying the presence of calcium accumulations. Ultrasound and MRI are indicated if the specialist suspects the presence of tears in the wrist area.

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Symptoms of hand tendonitis

The key nuances of wrist joint tendinitis include the localization of its symptoms in the area of inflammation. The primary stage of the disease is characterized by the following manifestations:

Pain syndrome that increases during physical activity. Irradiation of pain can be observed in nearby areas;
Crunching when making motor movements of a limb;
Swelling in the joint area;
Feeling of stiffness;
In the area of inflammation, the temperature often rises;
The appearance of dense formations under the skin.

If you have wrist tendonitis but other symptoms are present, the symptoms and treatment will also be specific.

The presence of hand tendonitis can be judged from the results of studies carried out using instrumental methods and in laboratory conditions. For this purpose the following are appointed:

X-ray of the joint;
General blood analysis;
Study of the synovial fluid filling the joint cavity;
Ultrasound, which allows us to exclude the presence of pathological processes in the joint area;
MRI.

Medical specialists conduct a thorough study of the existing symptoms and determine the degree of joint mobility.

The key objective of our activity is to provide highly qualified services with a guarantee of long-term results. At the same time, you can always clarify information about the cost of future treatment and ask other questions that interest you.

Prevention of joint arthrosis

Prevention of joint diseases includes a number of simple rules that must always be remembered and followed:

Moderate physical activity.

A prerequisite for the prevention of joint diseases is a balanced motor regimen. Regular exercise is necessary for a healthy joint to ensure its normal functioning. Any moderate load strengthens the muscle corset, increases blood circulation, and helps in the fight against excess weight, which plays an important role in the fight against arthrosis. But when performing any exercises, it is important to be careful - improper execution of complex exercises, abnormal load on the joints, as well as injuries can, on the contrary, contribute to the development of joint diseases. The most effective sports in the prevention of diseases of the musculoskeletal system are: swimming, running, fitness, yoga, walking, skiing.

Protecting joints from hypothermia.

Any exposure to cold on your joints has a negative impact on their health. Nowadays, the industry offers insulated knee pads for sports, as well as special warm ones for everyday use. In any case, make it a rule not to overcool and avoid overcooling your joints, be it the knee, elbow or hip.

Proper nutrition.

In order to prevent arthrosis of the joints, it is necessary to reconsider your attitude to nutrition. It is recommended to exclude red meat and foods that contain excess fat from your diet. To maintain healthy joints and the body as a whole, the following are useful: seafood, fish, fresh vegetables, fruits, lean meat, cereals, lentils, beans, dairy products, stewed or steamed dishes. Minerals and vitamins play a very important role in proper metabolism. Vitamins of group B are useful. They are found: B1 - in whole grain bread, beans, peas, baked potatoes, B2 - in eggs, bananas, dairy products, B6 - in potatoes, bananas, chicken meat, nuts, B12 (folic acid) - in cabbage, bananas, lentils.

Avoid injury to joints. Avoid bruises and injuries to joints and limbs. If injury does occur, pay close attention to treatment and avoid any physical activity until complete recovery.

Recommendations for performing exercises

These tips will help make your workouts as effective and safe as possible.

Don’t get hung up on one exercise, try to master as many as possible, and it’s best to do a set of at least three exercises at a time.
Do not use heavy dumbbells and barbells; light or medium weights are the best option.
Do at least 6 reps of the barbell exercise.
If you are serious about strengthening your wrist muscles, then perform exercises with high frequency - at least three times a week.
Perform a wrist stretch: stretch your arm out in front of you, palm down. Bend your wrist so that your fingers point to the floor. We gently press on this hand with the second hand for 30 seconds. We change hands.
Don’t rush to pump up and strengthen your hands as soon as possible; do everything gradually, without overstraining the muscles.

Many people don’t even realize how important the physical training of the hands is, so they often neglect this part of the body during training. Meanwhile, a strong grip helps a lot when working on the horizontal bar and allows you to increase results in exercises with barbells and dumbbells. Push-ups and pull-ups on the horizontal bar will also serve other important muscle groups: for example, they will strengthen your back and work your abs.

Complex two. Stretching

Here's how to strengthen your wrist ligaments. The following exercises are performed:

Stretch on the floor.

You need to sit on the surface on your feet. Palms are in front of the eyes. The position of the fingers is the same. The body is retracted to the rear. An angle develops at the wrist. At the extreme mark you need to freeze for 3-5 seconds. Then there is a return back and repetition of the reception. The technique is performed 5-10 times.

Stretch and clench your fists.

You need to sit on the floor. Definitely on your feet. The hands are placed in front of you with the back part on the floor surface. The fingers are facing each other. Elbows are straight. Part of the mass goes into your hands. This way the muscles stretch better. The fingers reach towards the center of the palm. Try to clench your fists. Number of repetitions – 8. Approaches – 4.

These actions should be performed 1-2 times in seven days. For you, this will be a solution to the dilemma of how to strengthen your wrists in a short time. And your grip power will increase, and you will protect yourself from potential injuries.

When developing your wrist, keep in mind that it is a joint. And all the work is aimed at strengthening the muscles around it. The indicated exercises and other training sets help develop these muscles and strengthen the wrist joints. Everything should be activated here, even the smallest muscles.

Your wrists will become stronger and more flexible if you jump rope every day. You should jump at a fast pace. Only brushes should work. They rotate in different directions. You can make two turns in one jump. With such intense work, you can strengthen your hand and wrist.

Diagnosis of joint arthrosis

The presence of this disease, as well as the true cause of its development, can be determined by a qualified specialist. The patient's examination should not be limited to just a blood test and x-ray. It is necessary to conduct a comprehensive study of the whole organism. To do this, the following is carried out: a patient interview (history collection) to identify previous diseases and injuries, an X-ray examination, laboratory tests, instrumental and special examinations to obtain a complete picture. Such a thorough examination of the patient is required due to the fact that quite often arthrosis of the joints can be observed against the background of diseases of the cardiovascular system, endocrine system, infectious diseases and other diseases. Having initially established the cause of the disease, the doctor will be able to choose the most correct and effective treatment specifically for this patient. This will help speed up the patient's recovery.

Basic Exercises to Strengthen the Wrists and Forearms

There are seven effective, fairly easy-to-do exercises that will allow you to forget about weak arms. It is recommended to do this complex three times a week. The main thing is that it is performed on a regular basis.

Hand, Wrist & Forearm Strengthening Exercises

"Warm-up"

The following exercises will prepare you for more intense and difficult ones. They will warm up and prepare your wrists for further more complex work.

Curl the fingers of both hands into fists. Hold this position for half a minute and open your palms. Repeat flexion and extension twice a minute.
Bend your wrists for 30 seconds and then straighten. You can't bend your elbows. They must remain straight at all times.
Extend your arms in front of you and pull your wrist forward, raise your palms up, hold the position for 30 seconds, return to the starting position. Repeat at least 4 times, for a total of 2 minutes.

"Intense"

Once your hands are warmed up, proceed to the remaining four exercises:

Arm bending. Take a sitting position, straighten your back. Take a light dumbbell and place your hand on the top of your leg so that it rests on your thigh. Raise and then lower the clamped weight. Perform 3 sets of 20 repetitions each. This exercise perfectly develops the brachioradialis muscles.
flexion . Performed from a position similar to the previous one. To maintain balance, the hand is placed exactly on the thigh. The wrist with the dumbbell is raised and lowered. Do at least 3 sets of 20 reps each.
Reverse (reverse) wrist flexion. Sit with a dumbbell in your hand, straighten your wrist and then bend it. Make sure your palm is facing down and your elbows are in line with your hips. Perform 3 sets of 20 curls.
Flexion of fingers. A simple, but excellent exercise for developing the muscles of the arms and fingers. Take a dumbbell and place your hand on your thigh with the back of it facing up. At the same time as you lift the dumbbell, squeeze and relax your fingers as you lower it. Choose a weight that is as comfortable and easy to lift as possible.

Exercises for the Hands | How to Strengthen Your Wrists

Symptoms of arthrosis

Arthrosis of the joints is characterized by the presence of the following main symptoms:

joint pain that appears during exercise and subsides at rest;
joint mobility is limited;
the presence of a crunch;
muscle tension in the area of the affected joint;
periodically appearing swelling;
stiffness, feeling of heaviness in the joints.

In general, this disease is characterized by a change from acute pain to dull pain. As a rule, acute pain occurs during the day, and dull pain occurs at night. In the earlier stages of the disease, pain may not bother you at night, but with pronounced degenerative changes in the joints, the pain does not give rest even during a night's rest.

Most often, arthrosis of the joints progresses slowly. Left untreated, it can lead to joint contracture, a pathology in which the joints are unable to flex and extend to their full extent. Subsequently, advanced joint contracture provokes the formation of joint ankylosis. With ankylosis, the joint is completely immobilized.