Strength training with wrist tendonitis

[Anonymous]

Pre-pandemic I was great at weight training, not lifting very heavy, but doing lots of upper body exercises mostly. After the pandemic I have yet to get back to the gym regularly, so most of my exercise is walking. I'm 47 and am concerned about bone density, but I'm reluctant to try free weights again because of very painful wrist tendonitis in my dominant side that flares up with lifting things around 30 lbs (cat litter, things at work, etc.).

Should I start light - like 5 lbs and try weights and see how my wrist holds up? Would resistance bands be enough or a better place to start? Or should I learn how to use the weight machines at the gym?

Any videos or links to suggested exercise routines are welcome too.

[Anonymous]

You could start with exercise bands - as you do not have to grip them as much as weights.

I think you may also want to start with some wrist and hand strengthening and stretching at home. Or even go to a physical therapist to see if they can either resolve or help you work around the issue (mine is the one who told me to water with exercises that use bands since you do not need to grip them as much).

[Anonymous]

They make wraps for wrists, or you can wrap with elastic bands for extra support.
You will build up strength in time with use.

Tendonitis is from bad form or lack of use.

[Anonymous]

Anonymous wrote:Pre-pandemic I was great at weight training, not lifting very heavy, but doing lots of upper body exercises mostly. After the pandemic I have yet to get back to the gym regularly, so most of my exercise is walking. I'm 47 and am concerned about bone density, but I'm reluctant to try free weights again because of very painful wrist tendonitis in my dominant side that flares up with lifting things around 30 lbs (cat litter, things at work, etc.).

Should I start light - like 5 lbs and try weights and see how my wrist holds up? Would resistance bands be enough or a better place to start? Or should I learn how to use the weight machines at the gym?

Any videos or links to suggested exercise routines are welcome too.

Is it lifting anything or lifting in certain positions? Would it hurt to do a pulling exercise? Or does it hurt more when you put pressure on it when bent, like doing a push up?

[Anonymous]

Have you gone to a PT to address your wrist issues?

[Anonymous]

Anonymous wrote:Have you gone to a PT to address your wrist issues?

No, I saw an orthopedist who told me to skip PT and manage with meds and avoiding things that provoke pain. I will work on my own with wrist strengthening exercises though.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Have you gone to a PT to address your wrist issues?

No, I saw an orthopedist who told me to skip PT and manage with meds and avoiding things that provoke pain. I will work on my own with wrist strengthening exercises though.

Typical doctor, wanting a long term patient rather than you to recover.

[Anonymous]

I agree with your idea to use the weight machines at the gym. Less chance of aggravating the wrist, as you won’t use your arms to do leg workouts at all, and for upper body the machines isolate your body so you don’t use bad form.

[Anonymous]

Your wrist will be aggravated with pressure.

Stop working out for 1 -2 weeks to let it recover.
Pulling down on things will not hurt or pulling forward. Start with those and slowly use dumbbells for pressing wrist joints.

[Anonymous]

Anonymous wrote:Your wrist will be aggravated with pressure.

Stop working out for 1 -2 weeks to let it recover.
Pulling down on things will not hurt or pulling forward. Start with those and slowly use dumbbells for pressing wrist joints.

This will not help with what she has. Still be there in 1-2 weeks. PT is the answer. Doctor's advice is dumb. This is the advice women often get. I thinkt he thing to say was -- well no I am going to be doing lots of things that aggravate it. -- what's the next step.