Addressing wrist pain among CF athletes is a longstanding and common issue. We engage in tons of pressing, gripping onto that bar, and constantly engaging our forearms. Our forearms do a ton of work and it doesn't help that many of us are stuck behind a desk sitting in a static position and adaptively shorten and stiffen. If you start feeling those aches and pains in your wrist or elbows, the answer isn't just to attack the wrist or elbow by flexing and extending it. Sometimes the answer is upstream or downsteam from the actual point of pain. In this case, addressing the muscles and tendons that pull on your wrists and elbows-your forearms-can alleviate that nagging pain. Personally, I had terrible wrist pain and would wear wrist wraps to stabilize my wrist and, in my mind, alleviate the pain. I realized a few things:
- I needed to start mobilizing. Bad. The tendons by my elbows were as tight as guitar strings. That came to a head later when I partially tore my left elbow's UCL while snatching during a competition.
- I needed to take a look at my form. Was I stacking the bar over my wrist or was I letting the bar sit too far over my palm?
- This may sound weird, but I figured out that I was gripping the bar too hard as well. It created a lot more tension in my forearms that I didn't need. I was already using the hook grip to secure the bar-I didn't need a death grip. Loosening my grip also solved my problem of pulling early during my lifts.
I was lucky that I only partially tore my UCL and even so, it took aggressive rehabilitation through dry needling, bone scrapping, and UV light treatments to get my elbow stable and strong again. I knew my elbow and forearms were tight, but I ignored it and paid the price. I'm just a tiny bit wiser through that experience in staying healthy and loose. Mobilizing, addressing those more subtle points of positioning, and having body awareness are all key to improving and maintaining myself through the beatdowns I constantly put my body through. As you go through today's WOD and through the coming days, take a second to notice your body. It's posture, areas of tension or not, the sliding of your joints as you move, and its overall feeling. Sure we can push through pain, but why do so unnecessarily by not listening and taking care of our body? We are already doing things to become healthier and better by moving, working out, eating and sleeping-we can fine tune things by paying closer attention.
I'll end with an article from BoxLife on "3 Keys to Better Box Jumps." Check out their site-they have some good articles ranging from technique, basic intros to movements, nutrition, community, and other things of interest.
A. Olympic Wall Squat
B. Gap and Smash (for knee and tight calves)
A. HBBS 1x20 @ 5#s more than previous
B1. TGU 3x3/3AHAP
B2. T2B 3xME
Box jumps 24/20
*2 Rope climbs in between each set. Example after 2 rope climbs 21 box jumps, same for 15 and 9.