Tendonitis,fingers-Also chinup/pullup discussion

[Bradly]

When I was a kid I couldnt do one pull up or chin up. Then as an adult I decided to make it a training goal and got pretty good at them. At some point I developed a wrist issue and quit traing altogether for awhile. My wrist hurt all the time and if I did a chin it felt like my whole wrist was coming apart,separating.
time passes, injuries heal, Im back at it.
I had been doing some chins, a couple here and there and I was at the gym with my son and tried to do a pull up. I did 6. I never trained pullups and I was shocked.
well there was nothing stopping me now. I wanted to get to 20 chins as quick as possible and found a protocol where you do 10 sets of singles,then doubles, then so on until you get to 10 x 5. In theory at that point you can do 10 in a row.

I rushed things a little,was getting around 40 a day. I have some pretty moderate tendonitis in my hand. It wants to curl up,like to hold the bar. I cant straighten my ring finger at all. Tingling and numbness. Im alternating heat and ice therapy.

any advice out there?I want to keep missed days to a minimum

 

[Bradly]

might've solved my own problem,though Id still like to discuss it.

http://elementalseattle.com/common-climbing-injuries-and-ways-to-avoid-them/

just kinda stumbled across it:

2. Sometimes there is such a large imbalance between your wrist flexors and wrist extensors that it causes your hand to become claw-like because the extensors are so much weaker than the flexors that they can’t provide a counter balance. There should be a natural pulley mechanism between muscle groups, this is called reciprocal inhibition. This means that when one muscle is engaged (bicep, for example), the opposite muscle should be turned off (in this example that would be the tricep). But when one side of the pulley is vastly stronger than the other, it causes this system to malfunction. Climbers have huge wrist flexors, so the key is engaging the wrist extensors so that they can hold their own in this tug of war. Get a rubber band and put it over the tips of your five fingers, then slowly attempt to open your hand against the elastic tension of the rubber band. Keep opening and closing, and do this multiple times a day. As the balance becomes restored the pain should get less and less.

Id also like to discuss bodyweight movement programming

 

[Mayne]

I have had a similar case when doing... greasing the groove? or something like that for 1 arm chin ups and my ring fingers got really fucked up. I had no problem moving at all but every time I gripped firmly pain came through... in time it healed on it's own I believe, I only massaged my fingers a lil before pull ups and pain diminished but it's completely fine now having done no treatment so I think yours is gonna heal just as good.

 

[Bradly]

yep mines good too. greasing the groove, right.
My fucking hand curled up into a claw, and I couldnt straiten my ring finger 100%.
I did that rubberband stretch above and these wrist stretchs I do. I wound up taken like a gang of ibuprofen because it wound up bein a hell of a weekend. When it rains it pours. My knees got stiff, my right shoulder was killin too. now my hands fine.knees almost 100% shoulder still fuckin hurts.

I cut my volume back on the chins

 

[WILL.E.NAYLER]

What about using wrist straps for you're chin ups? Would take abit of the strain..

I have bad wrists but through press ups, it hurts my wrists to do pull ups aswel feels realy unnatural the way my wrists are twisted out, it helps abit to move my hands closer together.

 

[Bradly]

the rubberband thing,stretching and doing a reset really seemed to help. I just started a DNP cycle (log to follow (w/pics!!)). So Im trying to figure out a gameplan.