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dss, I agree with Yoday, like I wouldn't, that you might want to look at the combination wrist cock,arched, and long thumb combination and begin to renegotiate your grip a little. As strav suggested, there is a possibility that joint inflammation has just caught up with you but it is also likely you could turn this around. First of all I would suggest looking at the range of motion that you have in your wrists both vertically and horizonally. If you can see any loss then you are in a vulnerable position for potential inflammatory conditions. This doesn't have to be permanent. Certainly there are supplements on the market that can help with the tissue trama but you could also improve your wrist flexibility and eliminate the opportunity for the condition as you refine your grip.
I will post some wrist exercises for the purpose of addressing the possibility of wrist deterioration even though I think Yoda is offering the most specific solution. Still it is going to be necessary to look at the symptoms and try to create a better foundation for your mechanical adjustments. These exercises were posted on a previous post and I will paste them for you here. Let's continue to look at your grip. Vickie
Wrist Curls
Sit with your forearms supported fully by your thighs. Elbow up on thigh, wrist joint on knee.
Yes this means you will be hunched over.
Holding a dumbbell in each hand, allow your wrists to stretch so that your knuckles drop toward the floor. don't let your elbow lift off your leg.
Now curl your knuckles up as vertically as you can without taking the very top of your wrist off your knee.
Move in each direction very slowly and deliberately creating the greatest flex and extension you can without forcing or grimmicing.
Repeat 10 on each hand either simultaneously or alternatively depending on your ability to focus.
Don't be surprised if one wrist is more flexible than the other or that they behave slightly differently. This will all correct with the work.
Reverse Wrist Curl
Sit as in the Wrist Curl excep that your palms are facing downward.
Flex you wrist to lift the weight and expose your palm outward.
Again, move in each direction very slowly and deliberately creating the greatest flex and extension you can without forcing or grimmicing.
Repeat 10 on each hand either simultaneously or alternatively depending on your ability to focus.
Don't be surprised if one wrist is more flexible than the other or that they behave slightly differently. This will all correct with the work.
Lateral Wrists
Holding the same or less weight, sit as you would in the Wrist Curl.
Make your wrists nutral and move them deliberately to the left and then to the right.
Again, move in each direction very slowly and deliberately creating the greatest flex and extension you can without forcing or grimmicing.
Repeat 10 on each hand either simultaneously or alternatively depending on your ability to focus.
Don't be surprised if one wrist is more flexible than the other or that they behave slightly differently. This will all correct with the work.
* Don't be tempted to do this standing as it can put some inappropriate tension on the elbow and even the shoulder as your full focus in on your wrists.
Finally there are some simple isometric movements that really help with wrist endurance. Many people will tell me their wrists feel strong in the beginning but they loose strength as the game, and their energy usage progress. Be sure and hold these positions for 15-60 seconds with the best form you can muster. Less time with good form will insure that you progress to the 60 second stage with no soreness or new discomforts.
Wrist flexor stretch
Extend affected arm forward with palm up and elbow straight. Place fingers and palm of opposite hand across palm and fingers of the extended hand and draw back with it until a stretch is felt in the forearm. Hold this position for 3 to 5 seconds then relax for 3 to 5 seconds. Perform this exercise 10 times.
Wrist extensor stretch
Extend affected arm forward with palm down, elbow straight, and fingers slightly curled. Grasp the affected side hand with other hand and draw affected side hand down until stretch is felt in the forearm. Hold this position from 3 to 5 seconds then relax for 3 to 5 seconds. Perform this exercise 10 times.
Pronation/Suppination stretch
Extend affected arm forward in a hand-shaking position with palm facing up. Slowly rotate the hand from a palm-up position to a palm-down position. Hold for 3 to 5 seconds and then rotate back. Perform this exercise 10 times. When you work your way up to strength training, you may use a small weight while rotating the hand and wrist.
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