What are the most effective wrist strength training?

In daily life, many kinds of sports require the strength of the wrist, especially when playing ball or exercising. The strength of the wrist is very important. If the wrist does not have strength and forced exercise is normal, it will easily lead to ligament strain or wrist sprain, etc. There are many most effective wrist strength training methods. You can start by lifting dumbbells. You can start with small dumbbells.

The most effective wrist strength training method

1. Hold a small dumbbell or a full bottle of drink in your hand, and slowly extend, flex, move your wrist to the left, and right in sequence. Do 10 to 20 times per set, 2 to 3 sets per day.

2. Hold the badminton racket and slowly practice the figure eight exercise to improve and strengthen the muscle mobility of the wrist. Do 10 to 20 times per set, 2 to 3 sets per day.

3. Hold a small dumbbell or a full bottle of drink in your hand, start lifting your arm from a vertical position, and release your hand after it reaches a certain position, causing the small dumbbell or bottle to fall. Your arm reacts quickly and catches it in mid-air. Do 10 to 20 times per set, 2 to 3 sets per day.

4. Static push-ups, start with 10 to 20 seconds, 6 to 10 sets per day. Static push-ups can be performed two to three times a day. As your wrist's tolerance and recovery progress, you can gradually increase the time and frequency of static push-ups.

What are wrist injuries?

Acute wrist injuries are quite common in sports, among which wrist dorsiflexion injuries are the most common. This is related to the conditioned reflex action of supporting oneself with hands when falling. There are four types of injuries caused by this supporting action alone.

1. Extension fracture of the distal radius (Cole's fracture)

This is cancellous bone, which is fragile. After a fracture, there will be obvious swelling, tenderness and deformity at the distal end of the radius and wrist. X-rays can confirm the diagnosis.

2. Scaphoid fracture

It is common in football, basketball, volleyball and gymnastics, because the injury is caused by extending the back of the wrist to the ground. The symptoms after injury are often not severe, and are very similar to a wrist sprain, with only mild pain, swelling, tenderness on the outside of the wrist, and pain when extending the dorsum of the wrist.

3. Lunate dislocation and perilunate dislocation

After the injury, there are often typical deformities of wrist dorsiflexion and palmar bulge. The fingers may not be fully extended, and the thumb, index finger and middle finger may be numb.

4. Acute traumatic synovitis of the wrist

The synovial membrane of the joint is damaged due to compression and traction, causing swelling, bleeding, joint accumulation, effusion, local tenderness, and limited joint movement.