My Fractured Wrist – From Triathlon crash to Hyrox
8 weeks after Mathias was born I was back and excited to rejoin the local triathlon club event. This day I wasn’t aiming for glory, just enjoying the challenge and pushing myself a bit after a few months without swimming and cycling. After a slow swim I hopped onto my bike, ready to tackle the three-lap course. A very pro looking guy with an aerodynamic helmet and his body leaning into his aerobar, came with 56km/h and hit my bike from behind. He was so focused on looking on the road and did not look up, so instead of taking a left turn around me he smashed my back wheel. A crashing sound of carbon fiber and a second later we were both then tumbling onto the asphalt. Beside my scratches I could immediately feel something happened to my wrist and I silently pleaded that it was not the scaphoid bone which I had heard too many stories about.
After checking on the other guy, ensuring he was okay, which he was not, the medical team and ambulance arrived. A quick palpation around my wrist confirmed that I should seek the hospital for a X-ray and CT scan. Here they confirmed a multiple fracture with non displaced lines in distal radius, trapezium and triquetum. Luckily though, no fracture in scaphoid
Accidents happen, even in controlled events. I was grateful it wasn’t worse. However, I was disappointed with the timing and to tell my wife that she had to take care of the diaper change for our newborn in the coming weeks.
Speaking to one of my friends, he turned a light on for my self pity and signed us up for Hyrox that was 3 months ahead.
Cast show
After the Hospital emergency I was given a full cast covering the thumb. With only a X-ray they still did not want to exclude the scaphoid bone fracture, and therefore wanted to cover the thumb. On the 2nd day after the weekend, I had my CT-scan and another x-ray scan in the hospital where I’m working. Here I changed the cast to hard plastic that was formed to my under arm. This also allowed me to move my thumb. At the same time I got a more wrist sporty protector for later purpose.
Time to make a plan for the Hyrox.
With limited range of motion and swelling, I was told to keep my wrist brace for 6 weeks to give time for healing and reduce change for instability and snapping wrist. It was also advice not to run for around 3 weeks, just not to have that gravity pulling.
I split my rehab up in initial 8 weeks of control exercises with progressive exercise towards Hyrox without too much wrist deviation and flexion before 8 weeks post op. I started running after 2-3 weeks.
Strength
- After the initial week of rest I introduced Blood Flow restriction daily with 30-15-15-15 reps. I performed a combined biceps curl with overhead press. After 10 days or so I added a red elastic band.
- Other exercises I implemented in the beginning were elbow and shoulder movement.
- Gradually I introduced exercises such as wrist warm up, wrist mobility, wrist rotations, Wrist rotations, Wrist flexor stretch, wrist extensor stretch, Knee side to side with Wrist extension, Alternating wrist flexion, Wrist stretch – palms flat, fingers facing backwards, wrist push up, knuckle push ups, high plank walk, wrist rocks, BB shoulder press, Shoulder tap, Elbow extension with wrist side bend, Alternating plate grip, DB2 farmers walk
Cardio: Running and cross-trainer and first after 8 weeks I introduced rowing.
Finally, Hyrox day came. I did not smash it, but I enjoyed it. Thanks to Dustin for pushing me through.
