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Wrist Injury: Bicep Dumbbell Workout
Almost a month ago, during Bicep Dumbell (3kg) Workout, I had overextended my wrist leading to injury causing pain and swelling after which I stopped working out for almost a month and had applied Topical pain relief, did icing, few stretches and wore wrist band, sometimes took a painkiller if pain severe. Eventually it eased out and then started workout using green theraband and last week tried dumbbells, was able to do but had mild pain after which I stopped. But again today after sleep since 5pm my wrist is paining badly and seems like a swelling has developed as seen in pic.
Need treatment advice on how to go about it.
Thank you.
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The swelling and pain after sleep suggest ongoing inflammation rather than a fresh tear. For now, stop dumbbells and resistance bands completely, use a firm wrist splint, apply ice 3â4 times daily, and keep the hand elevated when resting. You may use a short course of anti-inflammatory pain relief if tolerated, but avoid repeated self-medication. If swelling and pain do not settle within 5â7 days, or if pain increases with simple movements or gripping, a wrist X-ray ± MRI is advised to rule out ligament injury or ganglion formation. Restart strengthening only after you are pain-free in daily activities, and begin very gradually.
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