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I’m new here (on the forum). I cant find much at all either on the mwod site or in general online about injuries to the Abductor Digiti Minimi (Hand). From what I gather it’s right below the pinky finger on the outside (see here). At least thats where it hurts and from what little bro-science I can conduct.
So I was power-cleaning yesterday with light weight (67.5kgs) and form was not great, couldn’t get the bar up onto my front rack without gripping on the bar tight, which forced me to hold on all the way through instead of allowing the bar to roll into my fingers and put my elbows up. I’ve only recently started to power clean since I started with my second cycle of Texas Method (powerlifting program) and it’s more of an assistance exercise. Did not feel anything at the time of lifting, then went back to work later that day and started getting pain in the muscle i described above. From what I’ve found online, it’s typically a keyboard (as in typing keyboard) injury when you force the pinky to ‘stretch’ towards another key. I know that sounds geeky as hell, but apparently people actually suffer acute keyboard injuries.
So not sure if it’s that or the power-cleans, but the next morning (today) the muscle is killing me, I can’t really even type that well right now. When I rotate my wrist (360) the pain shoots through what I think are the ‘Carpi’ muscles on the outside of my wrist. I got heavy squats, BP and DL tomorrow and trying to figure out what to do.
Any ideas on what I can do for pain relief and possibly treatment? Hot/cold therapy? Compression glove? Tape pinky to the finger directly next to it?
What structure you injured exactly is very difficult to identify over the internet, but I don’t think it will wildly change your approach to managing the problem.
1) Don’t do stuff that makes it hurt. Don’t do stuff that makes it hurt LATER. If you’ve injured a muscle, you have to really baby that sucker for the first few days if you want it to heal. New muscle tissue being laid down is really vulnerable. I would honestly play it pretty chill for a week, then start experimenting with re-implementing training and seeing what you can do that doesn’t irritate it. Use the painful movements you are currently aware of as clues.
2) Get your front rack on point before you resume working on power cleans. If you don’t have the position to perform the movement, it’s nothing but a liability to you. You’re likely just going to keep stressing the soft tissues of your hand and wrist until you do. Mobility WOD has a ton of content available on how to earn this position.
Do not let your impatience to train trick you into pushing your luck. If you do not treat the injury well now, it’s just going to turn into a long-term battle for you. A week or two of training is a drop in the bucket compared to the rest of your life.