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mummyman321 -> RE: Joint pain from flagellation (giving) (10/26/2010 8:12:19 PM)
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The first thing to do is to get rid of the current inflamation. Ice and anti-inflamitory medicine. Advil can be used as an NSAID anti-inflamitory or your doctor can prescribe something stronger. First you must heal before trying any thing else.
Once the inflamation is gone then do a little exercise. Take a 1lb dumbel, hold it in your hand, palm down, while resting your arm on a table or chair. Let your wrist overhang past the table or chair. Bend your wrist down and back up. Do sets of 10. I would start out at 1 rep of 10 for the first week. If that weight is too much go to 1/2 pound weight. If the weight feels too light do more reps. Do not increase the weight. What you are looking to do is build up your muscle stamina, not necessarily strength/brute force. You want to build up the stamina of the wrist bending motion. Low weight and high reps will do this.
The key is to strengthen your wrist. Increasing your muscle stamina will reduce the shock load that occurs on your wrist. Inflamation occurs mainly in tendons, ligaments, and joints. Increasing muscle stamina greatly reduces the stress put on tendons and ligaments and your joints. Unfortunately this technique does take time. So it takes weeks, not days to build up your stamina. I also have to add that getting an opinion from an Orthopediac specialist might be a good idea if you are having condsiderable pain.
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