Skip to main content

Todays Trending Topic ♛

How To Use Occlusion Training To Enhance Your Workouts

By Kyran Doyle  In Training
Occlusion training or blood flow restriction training has been getting a lot of attention lately.
You might be wondering if it is something that you should implement into your workouts or if it is something to steer clear of.
As with just about every fitness strategy there are two sides to the argument.
Some people say that is brings no benefits and then there are others that claim that it can enhance muscle growth and aid your workouts.
In this article you will learn exactly what blood flow restriction (occlusion) training is, how effective it is, and how you can use it in your workouts. WHAT IS OCCLUSION TRAINING?
Occlusion training involves restricting the flow of blood to a muscle group while training. That is why it is also commonly called “blood flow restriction training.”
Basically you take a wrap or band and apply it to the top of your limb.
The aim of this isn’t to completely cut off circulation to the area as that is dangerous and painful.
This means that y…

Wrist Pain & Capitate

Wrist injuries are discussed by Chiropractor, Dr. Alexander Jimenez, with emphasis on the participation of the bone capitate, and how you can modify your training with a wrist injury.

Wrist injuries are underestimated within sport; however, they could account for between 3-9 percent of all athletic injuries (1). Injury can occur from repetitive overuse, or can occur from a single traumatic event, such as falling on an outstretched hand, or impact from a ball or racquet. Regardless of whether it is directly used, the wrist is vulnerable to injury in any sport.

The wrist joint is not supposed to withstand weight bearing or heavy loads like the joint is tight also, though these joints are often thought of in a manner due to the size and distal origin of those limbs. Regardless of this, exercises and many sports involve weight bearing through the wrists or higher impact directed to the joints, ie gymnastics, racquet and hand ball sports, strength training including press-ups, boards, and yoga poses. Sports played hard surfaces can also traumatize the wrist since the body weight of the athlete can land upon the joint, and the difficult surface (astro turf, ice, or racquet court will not absorb the shock as much as a forgiving ground surface). These activities all require wrist extension (the bending of the wrist backwards) and also pain from this is often localized to the dorsal surface (rear of this hand/wrist). Because they are the most commonly encountered this guide will focus on extension accidents.

The wrist is a joint is complex and has a variety of muscles, ligaments and bones inside its space, which should work together for function. Simply diagnosing an injury as a “wrist sprain” is not accurate and additional identification should confirm the exact structure damaged to direct mechanism of treatment.

The “wrist joint” is more anatomically called the radiocarpal joint. This is the connection between the radius (forearm bone) and the proximal row (closest to the forearm, where the wrist crease happens) from the cervical bones. The main job of the radiocarpal joint is to allow motion of the hand upward (extension) and back (flexion). This can be stabilized by the radioulnar ligaments which connect ulna forearm bones and the radius anteriorly and posteriorly.

The bones are then divided into two rows. The proximal row consists from lateral (external nearest the thumb) into medial of scaphoid, lunate, triquetrum, and pisiform. The row is made up of trapezium, trapezoid, capitate, and hamate. Various small ligaments join the carpal bones into each other, permitting fine motions around each other whilst being kept securely in position(3). These connections allow the wrist to have the fine motor control that tasks demand, in addition to the power for heavy gripping tasks.

The wrist joint is capable of roughly 85 degrees of wrist flexion and extension, and this movement happens at the radiocarpal joint and the midcarpal joint (between the proximal and distal rows). It can also move side to side with 15 degrees of radial deviation (towards the thumb) and 45 degrees of ulnar deviation (towards the fifth finger)(2).) These movements again result from the radiocarpal joint but require the accompaniment of the midcarpal joint and intercarpal joints (joints in between the carpal bones). Some movement is required between those bones, but movement becomes problematic.

Common Wrist Problems

Wrist injuries may be continued into the bones, tendon or soft tissues, muscle, or even the cartilage. Within these categories a wealth of injuries may pose. Bones can sustain stress fractures (lean hairline breaks), or entire avulsion or dislocation. Each bone presents if it become sterile and those are often related for their own blood supply to interruption. Due to the inherent tight arrangement of the carpals the flow can quickly become impaired and lead to avascular necrosis (3). Tendons and ligaments may develop tendinitis or tendinopathy. Ligament strains may cause nasal bone instability and extra motion or may occur. At length, the triangular fibrocartilage complex (TFCC), which articulates the distal radius and ulna (forearm bones), as well as the ulna to the carpals and might tear and again pose with uncertainty of the wrist.

Capitate Subluxation

The scaphoid and hamate bones are associated with fractures due to their location on effect nevertheless, the capitate bone is significantly more vulnerable to other athletic trauma, mostly subluxation, due to its substantial size, elongated silhouette using a narrower distal end, along with its central position, which makes it articulate with seven of those other carpal bones. These properties can encourage subluxation to occur with wrist trauma, Pressure to just laxity and instability or the joint around the bone.

Carpal bone instability may be misdiagnosed, or even overlooked, but a capitate subluxation has a presentation that was typical. The individual clunking at the wrist joint on loading bearing exercises and usually does not have any history of trauma but complains of protracted weeks of pain. After exercise there is annoyance or an irregular niggle from the region of the capitate.

Wrist extension would be restricted and painful every time, whereas flexion wouldn’t be limited. Flexion can become debilitating over time since the ligaments become pulled on account of the subluxation causing them to stretch that is over. There may be a dip in the end and a bulge at one point where the bone has moved out from its groove that is carpal.

Solutions To Wrist Extension Problems

Rehabilitation of a wrist injury should firstly concentrate on reducing inflammation and pain so that therapy can proceed efficiently. This may involve the use of in ice and severe conditions, immobilization of the wrist to permit no strain and for the recovery process to begin. Range of motion should be increased where possible, and this might involve manual treatment (as described below) if there’s a physical block to motion. Progression then should concentrate on strengthening the weakened ligaments and muscles and restoring the wrist to sports specific conditioning, coordination and flexibility (5). A return to game ought to be executed and this may require the use of splints or grips originally to gauge the suitability of wrist recovery for your sport’s demands.

1) Manual Therapy

If the capitate has subluxed then it ought to first be reduced (put back in position) by an experienced orthopedic physiotherapist. They will bend the wrist to relax the ligaments and also apply a surprising push whilst applying grip the distance. A palpable clunk will signify the decrease in the capitate and ordinary carpal alignment should then be felt (6). The athlete may feel an immediate relief of symptoms and once is sufficient to restore normal function and recover wrist extension. Based on the laxity of the carpal ligaments, subluxation may re-occur and the procedure should be repeated, as well as following the following steps for prevention.

2) Soft Tissue Stretching

Stretching of some of the upper limb since we discussed intricately linked fascia and the body’s connective tissues are muscles would be of benefit. One muscle will have consequences elsewhere. Particular care ought to be taken to the forearm flexors and extensors and these may be elongated holding for 30 minutes and by placing the wrist into extension or flexion.

Global stretching for the upper limb can be performed utilizing the stretches pictured below.

3) The Use Of Hand Bars

Where flooring strength work is vital to training, like press-ups and boards, rather than force the wrist can utilize hand bars. This keeps the wrist in a neutral position and allows you to grasp the handle. This could be recommended for people who have a capitate subluxation also to prevent future injuries and to minimize the strain.

4) Wrist Splints/Supports

For activities occur frequently, the use of a splint or support can decrease. This may be a viable option if the injury is secure and will not receive loading splinting isn’t the solution to unstable or severe injuries where certain treatment should be the priority over all instruction (3). The type of support will depend on the harm, your sport, and movement you need to continue looking for advice will be valuable here.

5) Strengthening Exercises

Strengthening the surrounding muscles the wrist is needed to take care of but in addition to further absorb the shock to the wrist in effect and increase its own protection.

Ball Squeezes — This can be made sports- Specific by using your own sports racquet, ball or similarly. Squeeze the object in your hands for five seconds and then release; replicating for 3 sets of 10. By holding the thing in exactly the positions you’d in game eg holding your tennis racquet at the position as well as in front of you this may be defined.

Wrist Flexion — Start by holding a little Weight on your hands with your arm down by your side and the palm facing you. Raise the hands upwards into wrist flexion and repeat for three sets of 10.

Wrist extension — Repeat the above possess the palms although description Body that increasing the back of the hand The wrist is brought by upwards into expansion.


1. Am J Sports Med. 2003; 31(6), 1038-1048.

2. Maitland’s Peripheral Manipulation (2014). 5th Ed. Vol II. Churchill Livingstone. Elsevier. pp 327.

3. Sports Health. 2009; 1(6), 469-477.

4. Anatomy Trains (2013). 3rd Ed. Churchill Livingstone. Elsevier.

5. Prim Care Clin Office Pract. 2005; 32, 35-70.

6. Curr Orthop Pract. 2012;23(4), 318-321.

Popular posts from this blog

Pain in the Quadratus Lumborum Muscle

A majority of the population have at some point experienced low back pain in their lifetimes. Although low back pain is recognized to result from numerous conditions or injuries on the lumbar spine, muscle strains such as a quadratus lumborum muscle strain, are believed to be a leading cause for the recognizable symptoms of pain and discomfort.
The quadratus lumborum muscle is a sizable muscle in the shape of a triangle, located deep on each respective side of the lower back. The role of the wide muscular tissue is to grant mobility to the lumbar spine in sequence for the torso to move laterally from side to side as well as extend and stabilize the lower spine to improve posture. When this muscle is strained or pulled, the symptoms can restrict movement on the lower back and since the muscular tissue is so extensive, recovery from this type of injury usually requires more time and patience to fully heal.

Quadratus Lumborum Syndrome V.S. Facet Joint Syndrome
When symptoms of back pa…

Achilles Tendon Injury

Achilles tendonitis is a medical term used to describe a condition resulting in irritation of the large tendon, the Achilles tendon. Found in the back of the ankle, this condition is recognized as a common cause for injury among athletes. Excessive use of the Achilles tendon results in inflammation together with swelling and pain.
The development of Achilles tendonitis can be associated with two important factors, most frequently among athletes, which are, lack of flexibility and over-pronation. With age, the tendons will begin to lose flexibility, just the same as other tissues in the body. This change causes the tendons to become more rigid and more vulnerable to injury. For some people, the ankle may roll too far downward and inward with each step they take. This is called over-pronation, which places more stress on the tendons and ligaments of the foot, contributing to injury if not corrected.
Achilles tendonitis may also develop from other factors. An increase in an athlete’s …

5 Common Causes for Shoulder Pain

The shoulders are the most mobile joints in the human body. Because the ball of the humerus is designed to be larger than the shoulder socket that holds it, the shoulders need to be supported by muscles, tendons, and ligaments to secure them in a stable or natural position. Since the shoulder can be unstable, it is often a site for many common complications. Below are 5 common causes of shoulder pain and their associated symptoms.
Rotator Cuff Tear
Rotator cuff tears within the shoulder are a very common type of shoulder injury. The rotator cuff consists of a set of four muscles: the supraspinatus, the infraspinatus, the subscapularis, and the teres minor. All of these muscles are attached to the bones of the shoulders by tendons, which purspose is to support, stabilize, and grant the arm movement to move up, down and rotate. The rotator cuff ensures that the arm remains in the shoulder socket. Damage or injury from an accident or gradual wear and tear can result in inflammation to t…

Today's Chiropractic

Location Near You