Originally Posted by Churnbuckle
That's a good idea man, I should definitely revisit the idea of having a dedicated training regimen for the wrist. I started doing a ton of knuckle pushups when I first had the wrist pain throwing straight punches and it seemed to help. What kind of routine did you do?
I used a 4kg weight (dumbells).
Forearm curl: 20 reps, 3 sets
Reverse Forearm curl: 20 reps, 3 sets
You can adjust the sets according, I'd personally recommend sticking to the high reps - 20 is perfect - if you decided to do this & stick to low weight - larger weights imo aren't good for this exercise.
Knuckle push ups: 15 reps, 4 sets.
You can adjust that according to whatever you want as well.
Whatever you choose weight, rep & set wise - it's important that you do it daily for it to work - the goal is not to overwork yourself in a session just enough so that you can do it consistently on a daily basis.