Workouts with a Sprained Wrist

[Anonymous]

Any ideas on strength training with a sprained wrist. I don't want to take a week or two off but I can't think of any exercises I can do for upper body. As for lower body, I'm a bit too "advanced" for just body weight leg exercises at least the typical ones of squats, lunges, and glutes bridges. and I'm not strong enough for single leg/pistol squats. I have a a functional trainer (It has pulleys and leg extensions and leg curls). I also have the small bands that go around your ankles. I do not have a leg press machine, smith machine, or anything like that. So really all I can think of is leg extensions, leg curls, and band work. Any thoughts are appreciated. Thanks in advance.

[brandon1]

When I was younger I sprained my wrist and continued strength training along with mountain biking. It caused me to have minor tendonitis in my left wrist so I can certainly recommend being patient.

Perhaps consider focusing on areas a lot of traditional strength trainings doesn't focus on. Work on your flexibility, works on hamstrings, lower back, upper back etc. Stuff like home Pilates exercises that don't require equipment can build supporting muscle strength that will translate to bigger lifts (seriously).

There are some advanced lifts like the Zercher squat that don't require your wrists, nothing builds serious functional strength quite like them. You need the flexibility and core strength to safely pull a barbell off the ground <literally with your elbows>. They're not for everyone but one of my favorite lifts. For a less advanced lift, simple front barbell squats are also an option.

[Anonymous]

What about walking with a weighted vest?

[Anonymous]

Thanks you for the responses. For the record, I stretch and do mobility exercises for about 30 minutes probably 5 days a week as soon as I get up. I also go for a walk after lunch and I wear a heavy backpack (some days I add running/jogging into the walk), so I already do a few of the things mentioned. Thanks. The zercher squat is definitely an exercise one can do with a bad wrist; however, I do not have a barbell. I have dumbbells and a functional trainer (pulleys) and I have some small bands. One exercise I thought of is single leg box squats. I'm not strong enough to do single leg or pistol squats all the way down but I think having the box under me to help works. I can hold a light dumbbell in my good hand for extra weight if needed. So I plan on just working legs for the next week or so....doing these single legged box squats, leg extensions, leg curls, and then like high knees and lateral shuffles with bands. Better than nothing!