How To Prevent Wrist Pain From Your Weight Training如何防止手腕疼痛從你的重量訓練

Don't know why but I experienced it and I saw a lot people bending their wrist as well, maybe the weight's too heavy or something, but it feels better bending your wrist though you know it's wrong, I think.不知道為什麼，但我親身經歷過，我看到很多人彎曲的手腕以及，也許是體重的過重的東西，不過感覺比較好彎曲手腕，但你知道這是錯的，我想。 Humans go for the easier way, don't they?人類進入了更簡單的方式，不是嗎？ Well, of course some believed in the hard way for it shall benefit more.嗯，當然有些人認為在硬盤方式應惠及更多。

I'm still new to free weights training and I still need my trainer to spot for me just in case my grip isn't right.我還是新的自由重量訓練，我還需要我的教練對我的現場，以防萬一我的抓地力是不對的。

Thanks for the tips.感謝提示。 I used to play tennis and I know the importance of getting the right grip or else you'll get either tennis elbow or a very bad wrist pain.我經常打網球，我知道的重要性，把正確的控制，否則你會得到任何網球肘或一個很壞的手腕疼痛。

Take care!小心！ Hope your wrist gets better!希望你的手腕得到更好的！ ;-) ;-)

Hi Mun,喜門，

Hope you are doing ok.希望你做的不錯。 Thanks for the tips.感謝提示。 Now I'll be more careful when doin this exercise as I realised I tend to roll my wrist backward at times.現在，我會更加小心杜安這項工作，因為我意識到我傾向於推出自己的手腕落後倍。 Will perfect my technique in my next body pump class… Cheers!將完善我的技術在明年的身體泵浦類...乾杯！

i have experienced (still am, actually) wrist pain starting from a couple months ago.我曾經歷過（現在仍是這樣，其實）手腕疼痛起價一兩個月前。 Its not due to poor form on benches etc, but i had an incident which requires me to dump a massive weight from the overhead position (from the top of a Clean & Jerk).它不是由於貧困等形式的板凳上，但我有一件事需要我拋棄了大規模的重量從架空位置（從上面的清潔和挺舉）。 since i dont have access to olympic style/rubber plates..因為我沒有存取奧林匹克風格/橡膠板.. i was hesitant of dumping the massive steel plates directly to the floor, so i absorbed most of the impact/momentum of releasing the weight on my wrists, i had a sprained left wrist because of that.我猶豫了大量傾銷鋼板直接在地上，所以我吸收了大部分的影響/勢頭釋放的重量我的手腕，我扭傷了左手腕，因為這一點。

training had been slow for the next few weeks after that, BUT i realized something good that's coming out of the whole scenario.培訓是緩慢而未來數週後，但我意識到，好的東西，這是走出整個場景。 since the wrist is hurt..因為手腕受傷.. I had to pay more and more attention of my grip placement and correct techniques on lifts like the Bench Press, Shoulder Press, etc… i noticed that with correct form, the wrist doesnt even hurt even on max lifts.我必須付出越來越多的關注我的抓地力安置和正確的技術，在升降機像臥推，肩新聞等...我注意到，用正確的形式，甚至手腕doesn't甚至傷害最大電梯。

Correct grip is important and many people have hurt themselves by doing it wrongly (including me) before.正確把握很重要，很多人傷害自己做錯誤的話（包括我在內）之前。 Sometimes we even get the right grip at the first time but as we become more tired (or we are in the last rep), unconsciously our grip slipped and we 'cheat'.有時，我們甚至得到正確的握在第一時間，但是當我們更累（或者我們在最後代表處），我們不自覺地抓地力下降，而我們'欺騙'。 the most common form of 'cheat' that I've done is the one illustrated in the third point.最常見的形式是'欺騙'，我所做的是一個說明了第三點。

Hi Mun,喜門，

I like your fitness blog!我喜歡您的健身博客！ Your article describes exactly the same thing that happened to me recently as well as the reason why.您的文章精確地描述了同樣的事情發生在我身上，以及最近的原因。 As my strength bench pressing started to increase, I started to notice the same type of pain that you described.正如我的實力替補迫切開始增加，我開始注意相同類型的痛苦，你描述的。 It usually lasted about a day, then simply went away.它通常持續了一天，然後簡單地走了。 However, the most recent time that it happened–about six weeks ago, the pain just got worse.然而，最近的一次，它發生，大約6個星期前，疼痛只是變得更糟。 I haven't been able to lift weights at all since then.我還沒有能夠在所有舉重從那時起。 When my sprained wrist finally heals, I will try the new technique that you suggest.當我扭傷手腕終於痊癒，我會嘗試新的技術，你建議。

thanks,謝謝，

Hi,嗨，

I just read from somewhere that people uses those white cellophane tape n stick straight on the hand.我剛才讀的地方，人們使用這些白色透明膠帶ñ堅持直手。 When you turn your hand to wrong positions, the tape will wrinkle…… seems to be a good indicator.當你把你的手，錯位置，磁帶將皺紋... ...似乎是一個很好的指標。

Hi mate您好隊友
cheers for this, my wrist kills after coming off the bench, but i found that bending your wrist your actually 'cheating' i had to knock the weight down a few kilos whilst not bending my wrist.為此歡呼聲，我的手腕殺死後以替補身份出場，但是我發現您的彎曲手腕，其實'欺騙'，我不得不敲體重下降幾公斤，而不能彎曲我的手腕。
cheers乾杯

if i already screwed up BOTH of my wrist what to do?如果我已經搞砸了我的手腕都做什麼？ LOL大聲笑
seriously no idea.嚴重不知道。
my left wrist screwed up juz the same like you, when doing bench presses我的左手腕搞砸了一卷同你一樣，做替補的時候壓力機
im holding the bar like pic no4.即時通訊控股的酒吧像圖4號。
already had the injury for about a year i think, and also same as you i juz bought the wrist strap glove, but the pain did not go away until worst thing happened my hands started to feel numb.已經損害了大約一年，我認為，也一樣買了你，我一卷手腕帶手套，但痛苦並沒有消失，直到最糟糕的事情發生了我的手開始感到麻木。
former bodybuilder told me i maybe my nerve is pinched.前健美運動員告訴我，也許我的神經是捏。
last week i screwed up my right wrist doing heavy chest press.上週，我搞砸了我的右手腕從事繁重的胸部記者。 lol大聲笑

Chow週

This is VERY useful.這是非常有用的。 I do NOT weight train, but I have ADAPTED your ideas to MY favourite past-time…我不重量訓練，但我已經適應你的想法，我最喜歡的過去，時間...

hello to every one hope you all are doing fine.每個人問好，希望你們大家都做得很好。 well i love going to gym i have been training for about a year.以及我喜歡去健身房，我一直訓練了大約一年。 i was very skinny before joining the gym but i trained hard and had a good body with in a year.我很瘦在加入健身房，但我刻苦訓練，並具有良好的機構，在一年內。 until i got this wrist pain.直到我得到這個手腕疼痛。 i thought its normal to have this kind of pain but belive it or not its still there its been 8 months now i have gone to various doctors i have done xrays every thing is normal i cant train with this pain my body has been distroyed in 7 months.我認為其正常的這種痛苦，但belive或不其仍然存在的已有8個月現在我已經對各種醫生我做每一件事xrays是正常I cannot培養具有這種痛苦我的身體已經distroyed 7個月。 this is very serious pain belive me i want to cry i dont know what to do這是很嚴重的疼痛belive我，我想叫我不知道該怎麼做

I have been working out for the past 5 years.I too got the same sort of wrist pain in my left hand.I started using我一直在為過去5 years.I也得到了相同的樣的手腕疼痛，我開始用左hand.I wrist bands 手腕帶 after consulting a doctor, which gave me a considerable relief.經過諮詢醫生，這給了我一個大大紓緩。 But i still frequently feel pain even while resting.但我仍然經常感到疼痛，甚至在休息。 Is there a permanent solution for this?是否有一個永久性的解決方案呢？

Have been going the gym for about 7 months now and have worked up to pretty heavy shoulder presses and bench presses.已持續健身房大約7個月的，並一直到有相當沉重的負擔壓力機壓力機和長凳。 Had this annoying left wrist pain for the last 2 months but usually goes away 1 minutes after completing the exercise, this pain is lasting a few days now so I am worried.如果這個惱人的左手手腕疼痛，因為過去2個月，但通常會消失1分鐘後，完成這項工作，這種痛苦是持續了幾天的現在，所以我很擔心。 Found out that I have been folding my wrists back and holding the dumbells for shoulder presses on the wrong angle with huge weight loads pushing on the wrist which isn't too good.發現我一直在折疊我的手腕背部和持有啞鈴肩壓在錯誤的角度，推動大重量載荷在手腕上是不是太好。 I will take a few weeks off the normal routine and try lowering the weight when I resume to practice the correct form.我將關閉數週的正常日常和嘗試降低體重，當我恢復練習正確的形式。 Not worth risking long term damage when it can be avoided by doing exercises correctly.不值得冒長期的損害時，可避免做運動正確。