Ask the orthopedic expert

From Dr. Neeraj Adkar

Dr. Neeraj Adkar is DNB, D orthopedist with fellowships in joint replacement surgery as well as arthroscopy and sports medicine and brings solid and stable expertise to his field.

How can I keep my wrist from hurting when lifting heavy objects? I wear straps, but the pain continues for a few days.

If the wrist pain is triggered after lifting heavy objects, then a ligament injury in this area must be ruled out. However, sometimes the wrong form of lifting weights can also trigger the pain. Clinical examination or magnetic resonance imaging (MRI) will help confirm the diagnosis if the pain persists. Treatment depends on the type of injury.

I injured my wrist while exercising. I went to the doctor and he said that if the pain worsened, I would need an operation. I took an x-ray but my bone looks intact. What should I do?

If your doctor suspects soft tissue injury based on a clinical examination, it is better to confirm this with an MRI before proceeding. Often times, an injury is not related to the bone. Muscle / tissue tears are commonly seen in weightlifters.

I had neck pain a few days ago. It stopped on its own without treatment. But for the last two days my left arm has been sore and I feel a tingling sensation in my hands and my little finger. Is there a connection between my neck pain and the tingling sensation?

It could be a compression of the nerve emerging from your cervical spine, as nerves emanating from your cervical spine extend to the tip of your fingers. Any pain or compression in the neck area leads to pain, numbness or tingling in the upper extremities. A clinical examination by a doctor is recommended to better understand your condition.

How can I avoid wrist or shoulder injuries while exercising?

As with any training or fitness routine, proper warm-up, stretching, and cool-down exercises help. If you are a beginner, it is better to start with light weight and more repetitions to build strength. And gradually increase the weight to achieve your set goals. Remember, there can be no short cuts to achieving your goals. And if your wrist hurts, you can try wrist straps.

How can I exercise my arms, shoulders and chest without using my wrist? I had a wrist injury and I can’t lift anything more than 3–4 kg.

Can you eat without chewing Your wrist is included in any upper body exercise that involves lifting weights. If the wrist is injured, it is better not to lift heavy weights until it has fully recovered. Healing is a natural process. And every human body takes its own pace to heal. Even after seeing a doctor or physical therapist, follow recommended exercise protocols. Don’t let the Arnold posters around you influence you too much. Heal first and then return to your exercise program.

I am a person who spends 10-12 hours on a laptop. I’ve heard many times that prolonged use of laptops or computers can lead to carpal tunnel syndrome (CTS). How can CTS (trigger finger) be fixed without surgery?

A mild CTS can be treated with wrist braces, medication, and exercise. But if the compression of the nerves is strong with painful symptoms, then it must be released. In mild cases, activity modification and splinting is recommended. Early diagnosis is better because it can be treated conservatively. In severe cases, decompression of the nerve is required.

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