Wrist pain due to body-weight exercises+MRI results

[nirnik]

Hey, for the last year I have been working out using mainly body-weight exercises.
When working on handstands and behind the back clap push ups I did not warm up or stretch properly.
I started to feel pain in my left wrist which I ignored until the point where the pain did not go away (I was relatively new to working out and had to learn the hard way).
I went to a physio and a chiropractor which didn't help much and got a CT, ultrasound and MRI done on my wrist. The CT and ultrasound didn't show anything but the MRI did.
Here are the results:

MRI wrist.jpg

My questions are:
What can I do to heal my wrist?
How much time (approximately) it will take my wrist to heal?
When I'm fully healed, can I go back to training handstands (this time with proper stretching and warming up)?
Can I still do pull ups and front levers before I'm fully healed? I don't feel pain or discomfort doing them.
I will appreciate any help and tips!

Thanks in advanced!

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[nmarman]

Wrist support and possible taping. Possible ultrasound therapy can help
Ice regularly
Look at your style particularly wrist

[nirnik]

Thank you for the help!
I got a sport type wrist support(flexible), is it enough?
Should I wear it all the time or only during my workout?
Should i apply a bag with ice on the wrist or put the wrist in a bucket with cold water and ice?
Can i keep working on pull ups and front levers and will I be able to work on other moves(like head stands, dips) when it heals?

Thanks in advance!

[nmarman]

Proffesional taping is always better but a regular cost is involved.

The condition needs rest and you use hands all day so stop any hand pressure. 4-6 weeks.

Bag of ice will do.

It is likely that you will need the support on wrist even during daily activities. However once healed you can just wear when excercising.

There are a couple of ball devices to strengthen grip (handmaster) and another spinning ball thing that help for wrist mobilisation.

If condition has been going on after following this protocol get ultrasound stimulation.

[nirnik]

Thank you very much!
How long should the icing be?
And i understand i will need to stop even pull ups for 4-6 weeks, right? (sorry for repeating the question, I just want to be sure)
My friend showed me a device, it's a ball in a ball, you need to start the spin of the inner ball with a string and then keep the ball spinning by moving your wrist, is this the one you are talking about? Is it enough or should I get the handmaster as well? Can I use it every day and how many times a day and for how long should I use it for? And should the icing come before or after the exercises(or is it irelevent)?
Sorry for all the questions, I just want to make sure I'm doing everything right.

And again, thank you! I really appreciate your help!

[nmarman]

10-12 mins icing in afternoon and evening.

The hand master will help with extrasensory muscles that control wrist. and involves fingers a little more than the ball within a ball. They are both fairly inexpensive so get both.

4-8 weeks with hands and feet becasue there is never TRUE REST.

It should have being stabilized from the beginning given the mode of injury. Hence you should really take some time and choose whether the exercise is the safest. No doubt you can control wrist pressure better using weights. The body is a long lever and can quickly lead to injury. However I have seen gymnasts, par-kor runners even some breakdancers with similar issues. They all were able to continue with taping technique and braces.

Hope that helps

[nirnik]

Thank you! I will definitely try all those and update.
just last small question, I found out that my wrist brace is torn and scratched so I'm getting a new one.
Which one should I get? A sports "soft" one or one of those with support and a metal piece?

Thank you, your comments really help me! I was about to keep training but now I think ill take some time off and start icing and wearing a brace.

[KelcieLe]

I think the one with the support and metal piece would be good as it will support the wrist properly.

[nirnik]

Hey, I got some updates and as always, some questions.
I stopped all workouts but leg and core workouts(I will admit to doing a pull up here and there but its really rare and I am trying to avoid it).
I got the gyro ball as well. Seems to do the job well but it is really easy to over do it with the ball.
I'm stretching the wrist everyday throughout the whole day, mainly performing wrist rolls, placing hands in a "praying" position and pushing the palms down, placing the back of the hands to each other and pushing the palms up.
I also place an ice pack on my wrist for 10 min once a day, 3 days a week approximately.
I did not however get a wrist brace yet.
The wrist does feel better, I got a better ROM and less pain but still pretty far from performing any exercises using my wrists.
I thought to approach the problem in a different way. Completely stop occasional pull ups and such, same stretching routing, more icing(4-7 times a week) and a 24/7 brace with a metal.
My questions are:
Which wrist brace should I get? There are many types and I'm not sure which one will suit my problem.
Should I stay with my old routines or try the new one I offered? Also, does the one I need to follow needs any adjustment?
Am I on the right track or should I change completely my approach?

I'll appreciate any help and advice!
Thanks in advance!

[mariasilva8866]

Wrist and hand pain is a very common complaint from people as they begin handstand work, especially for those who haven’t been involved in consistent weight-bearing activities on their hands. Wrist pain can derail the training and stop progress. The best thing is to find the actual amount of time and activity as too little won’t be enough and too much can lead to injury.