Recovering From Broken Wrists

As the title says, I broke both of my wrists with a 12ft fall off a roof at work about a year ago.

I was told I wouldn't be able to lift 50lbs past my ankles and now I'm able to deadlift 225, squat 250, but my bench is straggling at 130.

How can I get build my wrist strength back up? I can't turn a wrench still and use and impact/circular saw (dewalt for life) without excruciating pain.

>pic related
Results of surgery and what is put in, its all permanent hardware now.

  1. 5 months ago
    Anonymous

    buy a wrist/forearm roller and ates if you dont have any. and the grip thing thats for crushing strength thats what i did fellow wristbreaker bro

    also i noticed a few funny things with my broken wrist/broken forearm arm. 1 its 20-33% weaker than my left arm. noticedi cant do as many 40lb dumbell curls as im progressive pberloading from 30s

    2. my right arm has askightly darker farmers tan

    3. it has 25-30% more muscle definition i the foresrm area than my left also it gets vascular easier and i beliebe its bc blood flow restriction from plates pressing down tightly. my right palm is still a bit swollen and puffy even tho i broke my forearm bones back in 2019 (wrist in 2017)

    • 5 months ago
      Anonymous

      So you look like a coomer

  2. 5 months ago
    Anonymous

    Hmmmm, you think the roller would prevent the pain from coming in waves like it currently does?

    I can't drive more then 30ish minutes because of how bad the screws in my right arm start to feel, like fire almost lol.

    I was curious if a cycle would improve the recovery rate of the injury?? I found this article online

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3576760/#:~:text=From%20the%20above%20facts%2C%20we,better%20mineralization%20of%20the%20callus.

    • 5 months ago
      Anonymous

      yeah. also sorry for the typos i literally woke up when i replied. yeah i think you should get a roller. bad wrists = bad forearms. for years id wake up with my right hand feeling numb and during the day id get random burning sensations and tingly feelings but since i started lifting in march and focusing on a lot of forearm workouts i no longer wake up numb and i dont have the burning feeling at all.

      but i had this stuff for years. in 2017 i broke my right wrist and fractured my forearm and in 2019 i snapped both the forearm bones clean cut from a skateboard accident as a former 230lb fatass with skinny fat forearms because i was too scared too lift after my first break. i also fixed my finger flexion drastically i wasnt able to get my hand in a handshake position back then but now i can but my pinky curls a bit awkwardly still i think itll get better as i lift

      also buy the grippy squeeze thing

      • 5 months ago
        Anonymous

        fellow cyborg here, got mine augments 5 years ago (i have more in my spine). can't tell you exact things to do because situations like these are unique person from person. but i can at least tell how i fought this.

        my current lifts are 295 deadlift, 238 squat and 158 bench.

        year of recovery was too soon for me. i had to re-learn using my arm. even six months after the surgery i had to use utensils only with my right hand. i had to attempt to do as much of stuff as possible with my left hand like rotating a key in a lock, typing on a keyboard to regain at least partial dexterity. then i worked up by practicing squeezes. sometimes i squeezed my other wrist, sometimes i grabbed my father's hand and tried squeezing it as much as possible. then i got one of those and it's been a relatively smooth ride since then.

        today i have limited range of motion at wrist and elbow. i can't fully stretch my elbow anymore and can't do most of supinated excersises. so chinups or mixed grip deadlifts are not an option for me.

        it's something i have to live with, same goes for the fact my left arm is noticably weaker and less defined and it lags behind my right arm which is also the dominant one. also i can hear cracks and snaps when i put it under load, especially during push ups.

        • 5 months ago
          Anonymous

          Fucking hell, that shit looks grim.
          Full bone replacement procedures being created when?

  3. 5 months ago
    Anonymous

    you may need to use wrist wraps for bench
    you literally have metal in them i wouldn't worry about having to rely on them

  4. 5 months ago
    Anonymous

    It takes time and I found that a certain angles I can't really hold weight at but a couple of years after my own "breaking both arms" event, I built back my strength all the way. Honestly the long-term effects of that have not been as devastating as a long-term effects of the covid vaccine which almost 2 years later now I finally turned a corner in my recovery, and I have my lung capacity back.

    I only needed surgery on my left hand and my x-ray looks very similar to the X-ray on the left in your picture.

    • 5 months ago
      Anonymous

      broke my wrist in november - pretty bad break. Radius and ulna both snapped at the head (styloid?). Really badly dislocated as well - xrays were nasty.

      Luckily the doc in the ER was able to set the break and they stayed in place. No surgery required.

      Started lifting again in February and I'm back at 100% now other than difficulty in getting fully supinated without stretching/weighted assistance. Hit a few PRs this past month too.

      Did you go through physio? Really important that you do physiotherapy as early and as aggressively as possible.

      Now it's going to be more of a challenge but would recommend finding a sports physiotherapist. They can stretch you, massage and blast the area with an ultrasound to break up the scar tissue. My only recommendation is to find the pain, and keep doing that motion lightly and increasing the intensity week over week. You need to work hard at it every day, multiple times a day, but it's worth it to get full function of your wrists back.

      https://i.imgur.com/23IMNfp.jpg

      fellow cyborg here, got mine augments 5 years ago (i have more in my spine). can't tell you exact things to do because situations like these are unique person from person. but i can at least tell how i fought this.

      my current lifts are 295 deadlift, 238 squat and 158 bench.

      year of recovery was too soon for me. i had to re-learn using my arm. even six months after the surgery i had to use utensils only with my right hand. i had to attempt to do as much of stuff as possible with my left hand like rotating a key in a lock, typing on a keyboard to regain at least partial dexterity. then i worked up by practicing squeezes. sometimes i squeezed my other wrist, sometimes i grabbed my father's hand and tried squeezing it as much as possible. then i got one of those and it's been a relatively smooth ride since then.

      today i have limited range of motion at wrist and elbow. i can't fully stretch my elbow anymore and can't do most of supinated excersises. so chinups or mixed grip deadlifts are not an option for me.

      it's something i have to live with, same goes for the fact my left arm is noticably weaker and less defined and it lags behind my right arm which is also the dominant one. also i can hear cracks and snaps when i put it under load, especially during push ups.

      I'm curious if you have screws and all that shit in you, does tissue grow around it or the body detects that stuff shouldn't be there.

      • 5 months ago
        Anonymous

        Permanent hardware is generally biologically safe, so the body grows around it since nothing reacts poorly to it. Your flesh isn't actively aware of how it should and shouldn't be, just a lot of possible reactions that trigger other reactions. Something like Titanium won't trigger anything, so the body just tries to do its normal thing around it.

        • 5 months ago
          Anonymous

          >I'm curious if you have screws and all that shit in you, does tissue grow around it or the body detects that stuff shouldn't be there.
          kinda both. your body adapts but it's still a foreign object inside of you

          yes I do, look at the picture lol

          [...]
          How so??

          Thanks for answering cyborganons, guess shit must be hard when going through metal detectors.

          • 5 months ago
            Anonymous

            i'm this cyborg

            https://i.imgur.com/23IMNfp.jpg

            fellow cyborg here, got mine augments 5 years ago (i have more in my spine). can't tell you exact things to do because situations like these are unique person from person. but i can at least tell how i fought this.

            my current lifts are 295 deadlift, 238 squat and 158 bench.

            year of recovery was too soon for me. i had to re-learn using my arm. even six months after the surgery i had to use utensils only with my right hand. i had to attempt to do as much of stuff as possible with my left hand like rotating a key in a lock, typing on a keyboard to regain at least partial dexterity. then i worked up by practicing squeezes. sometimes i squeezed my other wrist, sometimes i grabbed my father's hand and tried squeezing it as much as possible. then i got one of those and it's been a relatively smooth ride since then.

            today i have limited range of motion at wrist and elbow. i can't fully stretch my elbow anymore and can't do most of supinated excersises. so chinups or mixed grip deadlifts are not an option for me.

            it's something i have to live with, same goes for the fact my left arm is noticably weaker and less defined and it lags behind my right arm which is also the dominant one. also i can hear cracks and snaps when i put it under load, especially during push ups.

            , no issues with metal detectors. not a beep

      • 5 months ago
        Anonymous

        >I'm curious if you have screws and all that shit in you, does tissue grow around it or the body detects that stuff shouldn't be there.
        kinda both. your body adapts but it's still a foreign object inside of you

      • 5 months ago
        Anonymous

        yes I do, look at the picture lol

        You have screws protruding into your right radiocarpal joint. You need surgery

        How so??

  5. 5 months ago
    Anonymous

    broke my wrist in november - pretty bad break. Radius and ulna both snapped at the head (styloid?). Really badly dislocated as well - xrays were nasty.

    Luckily the doc in the ER was able to set the break and they stayed in place. No surgery required.

    Started lifting again in February and I'm back at 100% now other than difficulty in getting fully supinated without stretching/weighted assistance. Hit a few PRs this past month too.

    Did you go through physio? Really important that you do physiotherapy as early and as aggressively as possible.

    Now it's going to be more of a challenge but would recommend finding a sports physiotherapist. They can stretch you, massage and blast the area with an ultrasound to break up the scar tissue. My only recommendation is to find the pain, and keep doing that motion lightly and increasing the intensity week over week. You need to work hard at it every day, multiple times a day, but it's worth it to get full function of your wrists back.

    • 5 months ago
      Anonymous

      Ya I did like 6 months of physical therapy, this was a work injury. Definitely jealous of your doctor, my bones were shattered

      I was told that my wrists are completely healed up by the doctor who operated on me and that more physical therapy wont do shit for me. Thats why I'm debating on getting gear for to heal my wrists more and possibily more range of motion again.

      https://i.imgur.com/23IMNfp.jpg

      fellow cyborg here, got mine augments 5 years ago (i have more in my spine). can't tell you exact things to do because situations like these are unique person from person. but i can at least tell how i fought this.

      my current lifts are 295 deadlift, 238 squat and 158 bench.

      year of recovery was too soon for me. i had to re-learn using my arm. even six months after the surgery i had to use utensils only with my right hand. i had to attempt to do as much of stuff as possible with my left hand like rotating a key in a lock, typing on a keyboard to regain at least partial dexterity. then i worked up by practicing squeezes. sometimes i squeezed my other wrist, sometimes i grabbed my father's hand and tried squeezing it as much as possible. then i got one of those and it's been a relatively smooth ride since then.

      today i have limited range of motion at wrist and elbow. i can't fully stretch my elbow anymore and can't do most of supinated excersises. so chinups or mixed grip deadlifts are not an option for me.

      it's something i have to live with, same goes for the fact my left arm is noticably weaker and less defined and it lags behind my right arm which is also the dominant one. also i can hear cracks and snaps when i put it under load, especially during push ups.

      I can't do a regular pushups -_- I have to do fist pushups instead of palm flat. I just have no range of motion anymore on my right hand. Its wierd, like I can pull heavy weight but I can't push it above my chest, its not that I'm physically weak muscle wise, its the bone/wrists itself.

      I' verry sorry you got fucked up like that bro

      • 5 months ago
        Anonymous

        >I can't do a regular pushups -_- I have to do fist pushups instead of palm flat.
        neither i can. it's either fist push ups, push up handles or loading small plates on barbell to lift it from the ground and using it as a handle.

        >I just have no range of motion anymore on my right hand.
        how does it feel? if it only hurts, try some careful stretching. about nine months after the surgery i was able to move my wrist only in a fraction of what i can do today. perhaps try some lightweight dumbbell excersises. simple curls could help, try to focus on keeping the grip and your wrist straight. or maybe try wrist wrap? but i have no experience with wraps

        but if it feels as if you were fully locked, then it's probably your new RoM limit.

        >I' verry sorry you got fucked up like that bro
        don't be, anon. you're not to blame. on the other hand, i like the struggle. i had very comfortable, lazy and glutunous life full of instant gratifications and painkiller addiction. i guess this had to happen as my wake up call

        you can do it

  6. 5 months ago
    Anonymous

    You have screws protruding into your right radiocarpal joint. You need surgery

  7. 5 months ago
    Anonymous

    >have old injury, 5+ years old
    >scar along the triceps, titanium plate under it
    >haven't lifted even longer
    >started bench pressing
    >feel mild pain even with lmao 30kg
    I hope I'll see a doctor soon to check if powering through is dangerous.

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