When the T colleague of the Fit Editorial Department trained two days ago, his wrist was propped up, and when the wrist was twisted, the next day the forearm was actually a little sore. Why did the wrist twist and suffer along with the forearm?
In the theory of functional training, there is a "connected joint hypothesis", which roughly expresses that all the joints in the body are connected, one link and one link. A problem with one of these joints will definitely affect the functional performance of adjacent joints.
And each joint has its own specific functions and characteristics, usually a joint that is mainly responsible for stability, and adjacent joints will have a joint that is mainly responsible for mobility. In this way, one link after another is buckled, and a functional map of the joints of the body is formed.
Going back to colleague T in the newsroom, if you want to explain her encounter with the adjacent joint hypothesis, you can understand it like this:
The wrist joint is primarily responsible for flexibility. After colleague T's wrist joint is twisted, wrist dexterity is limited. It is bound to affect the stability of the elbow joint and weaken the muscle strength around the elbow joint. If you continue to train under the influence of muscle strength, the forearm is bound to spend more effort to maintain the stability of the elbow joint. The forearm will naturally be more sore.
So how do you train from the perspective of rehabilitation and prevention? In fact, the logic of the wrist joint twist is the same as the ankle sprain. The same joints that are responsible for flexibility will have a slight similarity in their training logic.
To strengthen the muscle strength around the wrist joints (forearm and palm strength), it is also necessary to train the flexibility of the wrist.
Strength training
Muscle strength training is mainly aimed at hand and forearm strength. In addition to the "grip" in its literal sense, the grip function also provides a stable support function when the palm is supported inside, just like the arch of the foot. It's just that now people have evolved to walk upright, and the use of palm support is often only in some special scenes, such as training movements such as Plank and so on.
Grip strength can usually be trained by gripping a force ball, or a gripper. No gripper can pass the following few simple trainings.
Grab a slightly thicker book, pinch one end of the vertical version, and try to move from side to side.
You can also use a rubber band to tie your hair and do finger abduction training like the picture below.
You can also take a bottle full of water and bend your wrist.
Flexibility training
Wrist dexterity training is relatively simple. You can do a few anytime, anywhere. You can move your wrist by following a few movements in the picture below.
If the wrist joint is sprained, do flexibility training, there may be a very obvious pain at a certain angle. Once the pain is felt, reduce the range of motion of the joint appropriately.
Usually, the wrist joint is not specifically trained. There are often special needs, such as rehabilitation for wrist contusions/sprains, and students who lack grip in the three major categories of strength. Of course, you can store it first, just in case you need it.