Light Weight Lifting for RSI Carpal Tunnel Tendonitis injury

[commanderkool]

hey so when i do these wrist curls i feel like something making a small snapping movement in my knuckles, it doesnt hurt but i dont think its good to keep doing it. is it just my tendon rubbing up against my bone? and is this ok?

[ottottojazz]

@commanderkool - I've had a similar sound come and go over the years, I'm not a doctor, but in my experience it nothing "bad" - I've heard that popping or clicking could be caused by gas trapped in the nuckle joints. If it does not cause pain I personally would not worry about it - although you can see a doctor if you are worried, they can do an MRI or some appropriate test. Good luck.

[commanderkool]

@ottottojazz yea it doesnt cause pain, i just didnt want my tendon to wear away from friction or something lol. but thanks for the reply

[RMJ1984]

Btw im curious, when you start with say doing 10 reps or 15 reps, what did you use to measure as to when, it was time to go up in weight ?, was it based on the time you have done the excercises or was it based on that you felt it was becoming to easy to do the reps ?.

Also do you feel it would be bad to stop increasing weight? i mean ofc no need to go overkill, but wouldn more weight just help strenghen the muscles or would it simply start to do harm say 30 kilos after many years of doing this.

[ottottojazz]

@RMJ1984 Thanks for the comment. Actually, in my experience, for this routine to work well, you don't need to increase the weight at all - just do the routine each day with between 2 - 15 lbs (whatever is comfortable for you) and it should improve circulation in your hands, wrists and forearms thus promoting the bodies ability to heal itself. I wouldn't reccomend doing more than 15 lbs for RSI related goals. Good luck!

[RMJ1984]

I kinda wierd i actully never thought of this before, kinda stupid but youre right. The first thing or well not first but what you realize is when its really bad you rest youre arms to get it to away and heal as much as possible, but ofc side effect of this is youre arms get weaker, i have trouble doing the 2kilos as well, because ive also just been protecting my arms for years. Trying to not do anything that i didn need to.

[RMJ1984]

If you guys havent already i would recommend you start eating some fish oil tables each day, that helped me, its still there, but i can use my hands more before it starts and it goes away faster, also im eating about 40 grams of healthy nuts which also have healthy fats.

Its really a battle of inches and those 2 things definitely help me, i can feel it if i dont eat those things for like a few days, then it will burn and pinch alot more.

[ottottojazz]

@RMJ1984 I agree - diet will help too... lots of water and 'real' food... lot's of leafy greens and veggies :)

[RMJ1984]

Its really odd why some of us gets this, hopefully they will find out some day, everyone probably knows those people who sit all wrong at their PC or whatever, dont get enough sleep, and generally abuse their body yet have no problems. while us who always have been sitting correct position with arms and such gets these problems.

The most frustrating thing about this is, for me it just came one day, no warning no nothing, just bam.

[RMJ1984]

Im guessing its a good time to do these before bed? so you dont strain tendons and such anymore and they can get rest?. ATleast when i do these, only just started, i only use 2 kilos, can feel it burning and like needles in my arms and such.

hopefully someday we will have more knowledge what really helps against this, because i have a feelign alot of this generation will be getting this problem, with mobile phones, early PC use, consoles you name it, we use youre hands so much.

[ottottojazz]

@RMJ1984 Sorry you are having RSI problems - 2 Kilos is a good amount... try to do the routine every day without missing a day - before bed or other time is fine. You should see results pretty fast - maybe as soon as a week. 3 sets of 10 reps is plenty... good luck!

[svh232002]

thank you soooooooooo much!!! the exercises are making all the difference for me!! I can play my guitar again and video games... as long as I don't overdo it... and I'm work on a computer all day!! Thank you. Better than the doctor!!!

[ottottojazz]

@svh232002 I'm glad the routine is working - good luck.

[teodortenchev]

After I do a set I can feel my hands burning up and it hurts a bit, the pain goes away after I rest (after all the excersises), should I push through and keep at it? Seems normal to me since my hands will need a few weeks to get in shape. I'm afraid I might do more damage. There is no swelling or anything so I suppose it's ok ?

[ottottojazz]

@teodortenchev if you're feeling any serious pain, make sure you're doing a very light amount of weight (3-5lbs). After doing this for years and years I still only use about 15lbs. Use 3 - 5 lbs at first and once you work up to 15lbs after many months, stop there, that's enough to maintain good circulation in the region. This will allow your RSI to heal while you sleep etc. A little bit of pain will be normal, just listen to your body, learn to feel the difference between injury and exercise.

[teodortenchev]

@ottottojazz

it's just the same as when I try to type on the pc, same pain that's caused by the injury. not serious but definitely annoying and moderately painful

[teodortenchev]

@ottottojazz

How long did it take for you to start feeling the effects and to get relief?

[teodortenchev]

Do you do bench presses in the gym? I was diagnosed with rsi tendonitis, bench presses are my favorite but can I do them or not anymore?

[ottottojazz]

@teodortenchev - I believe it depends on how much you press. Under 100 lbs is probably fine while in RSI recovery, but don't strain your wrists in the process. I really only recommend the light wrist curl routine demonstrated in the videos if you have not recovered substantially.

[teodortenchev]

@ottottojazz

I was thinking about after recovery. More than that I'd like to know if I should start practicing piano again, I stopped for a month and a half and before that I only did 1 hour because I wanted to give my hands a rest. Would you say an hour a day of piano will hurt my recovery?

[ottottojazz]

@teodortenchev I'm no doctor but If you've been doing the routine I've demonstrated in these videos (the wrist curls and stretches) at least once a day for several months you should be able to play the piano with no problems as long as you take breaks..15 minutes at a time with a good long break for water and stretching. Also, since you play piano, I recommend Abby Whitesides books to help you learn to play piano from your 'center' - torso and upper arms and not your fingers, wrists and hands.

[douskara]

I'm going to stick to the same thing!!!

[MrPickandroll]

Thanks. It's great video! I suffer from RSI too. Did you play the saxophone while you were treating your forearms?

[rockybeach1]

great info I'm a bassist experience the carpal tunnel problems with my plucking hand I give these exercises a try thanks

[andrew6strings]

Thanks for posting this and the stretching video. Very helpful. I suffer from RSI in both arms really bad from excessive computer use

God Bless

Andrew

[StayTheNightVideos]

Thank you very much for your video......I play guitar and my doctor just told me I have beginning symptoms of CTS. Your stretches and info was helpful.

The thought of never playing again crossed my mind and it freaked me out.

[Dimitrios57x]

cuz i injured my wrist lifting weights :( and its been already around 2 months, the doctor said i had a first degree sprain... i took a treatment but i dont feel like it has improved... i think am going back to weights using a tight strapt or somethign cuz i cant livee without lifting :S

[Dimitrios57x]

hey is it ok to fill pain when u are doing these?

[fingertingle73]

Hi. One thing I'm confused about. Do you do the entire stretch routine between each lifting set? In other words when you say to do three sets of 10 curls do you do a full stretch routine between each set of 10?That would come to eight stretching sessions in one weightlifting session if you the 3 main exercises. Anyway, how long should each stretch session take, how long does the full routine take and as a beginner, should I do it every day? Thanks again for the vids.

[ottottojazz]

I do the stretch routine 1 to 3 times per day, (not between sets) and I do the curls once per day. If you're starting out, maybe do the curls every other day and the stretches once per day, you should still notice improvement. Hold each stretch position actively (really elongating and engaging the muscles like in yoga) for around 30 seconds or 10 deep breaths, that's worked well for me. I hope that helps.

[skateboardsteve409]

when i do this my wrist clicks,

[ottottojazz]

I get clicks sometimes when I do the light curls, it has never worsened or caused any pain so I think it's somewhat natural.

[JeezoozeChrysler]

I started two days ago curls for the forearm with 2 kgs.

Feels good by now.Thanks ottottojazz for your precious help

[ottottojazz]

I'm glad the routine is helping! I still do it every day... It's really saved my wrists, hands and arms and my music.

[JeezoozeChrysler]

i always put a rest day in between.(i've got really tiny muscles) by the way,meanwhile i made a magnetic resonance and found a little surprise..seems like there's a micro fragment of bone (or cartilage)inside and the only way would be surgery..never underestimate this pains people ! Luckily,the worst inflamation has passed and i can play guitar as long as i want now.how many kgs do you use now otto ? Thx man

[ottottojazz]

I'm glad things are looking up! I just use 15 lbs for these exercises (3 sets of 20), sometimes I use 20 lbs, this is enough for me to prevent the symptoms of RSI. I do the routine each day although occasionally get busy and forget ;)

[nemhane]

Thank you for posting this. I saw this video almost a year ago, when I was in extreme pain from carpal tunnel. I started with stretches, then move to lifting light weights with my wrists, which led to me working my triceps (they would pull unless I worked them too), and my biceps (for the same reason), and my shoulders. Now I'm doing push ups and pull ups . I'm about 90% pain free (as long as I don't use a screw driver). I also sleep in a brace. Thanks, you've saved my hands.

[RoflJOE]

Okay, Ive bin doing these exercises about half a year now and my wrist have never felt better. I still sometimes have the same problem with my wrist hurting but it heals in a matter of days instead of weeks, and mostly its my own fault because i play for a very very long time without breaks og play without warming up.

I Can't thank you enough for this brilliant advice, it has really helped me through one of the more difficult problems in my life.

I stronly recommend this!

Thank You.

[MooseheadDrinker]

i have tendonitis in both forearms from RSI from typing too much and body building. I wonder if i'll ever be able to type normally again or work out....

[RoflJOE]

Ive bin struggling with my left wrist for about a year now, on and off. Im playing guitar and it kills my soul to have this problem.. Im gonna try what you do after my pain has gone away this time.. and let everyone know how it went. thx for this :)

[JeezoozeChrysler]

man i've got the same exact problem from a year. it's SHIT !! Playing guitar is the only thing i can do in life,if i could resolve this situation i woul make a record immediately..let's keep in touch and hope we can help ourselves with some advices !

[ottottojazz]

louptech, I'm glad your injury has been impoving, that's great news. Yes, it took about a year of stretching and exercise (hands, wrists, arms and shoulders) before the pain was completely gone. I do the lifting every other day now and the stretching 2x per day, I've been free of pain for a long time now. Good luck.

[louptech]

It has now been four months since my injury, and I have seen tremendous improvement over the last month. Although I'm not typing yet, I no longer take painkillers or use ice at all. Almost all of the soreness in my forearms is gone and sleeping is much easier now with no surgery! Now that most of the inflammation and tendinosis has subsided I've started stretching and exercising a lot. You say it took one year to fully recover your strength and stamina once you started exercising?

[louptech]

Thank you for the thought provoking and inspirational videos. After reading numerous popular books, medical texts, visiting surgeons and therapists, this is the most pertinent therapeutic advice I've encountered.

I am a rock climber and 140wpm typist and had no pain, then overnight bilateral symptoms so bad I couldn't even drive. After three months of complete rest, massage, and gentle stretching, I am amazed how long this takes to heal. Did you have aching pain clear to your arm pit?

[ottottojazz]

louptech, I'm sorry to hear about your injury, I think you probably have it as bad as anyone gets it. Both typing and rock climbing must be hard on the hands, wrists and arms. Good luck with your recovery.

[rick28121979]

THANK YOU for this video!!! I'm a guitarplayer and working from home as a writter and have massive pain in my wrists and forearms. It seems very counterintuitive indeed, but I'm gonna do this from now on. Hope I'll cure in within the next months (fingers crossed ;-)

Thanks again!

PS any more advice for musicians? Take a complete rest for a couple of months or...?

Sincerely,

Rick

[banglizette]

Thanks Ottottojazz for replying. So, if you are doing these light weight forearm exercises every other day, how do you incorporate bicep, tricep, shoulder exercises etc.? Basically, what is your workout rountine? Thanks muchos!

[ottottojazz]

Once I got over the worst of my carpal tunnel and RSI problems using only forearm weights, I started doing pull ups, bar dips, and curls, plus crunches, lower back raises and cardio... that's it. My gym routine takes one hour, I try to go at least 3x per week, it's pretty simple.

[banglizette]

Awesome video! My inflammation is down, but when I do these light weight exercises I periodically feel a dull pain in my hand throughout the day, should I be concern or is it getting use to the weights?

Thanks a lot!

[ottottojazz]

I'm not a doctor, but what I've done is to take a day off between, and do the weights every other day.

Just make sure the weights are not too heavy, and stretch carefully before and after. I found the quality of the pain changed right away and after a few months the pain was nearly gone. Now my hands feel strong, the circulation is good and there is a little more muscle mass that has helped to increase the circulation and the healing process.

[banglizette]

so when do you incorporate your bicep, tricep, shoulder, etc. exercises? Basically, what is your workout routine?

Thanks!