Tuesday, August 16, 2022

How To Prevent Wrist Pain When Working Out

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Wrist Pain From Exercise Can Be Relieved With The Right Moves

How to Fix Wrist Pain | Working Out (6 WAYS!)

What do planks, push-ups, mountain climbers and downward-facing dog all have in common? When performed improperly, these popular positions place substantial pressure on delicate wrists.

    What do planks, push-ups, mountain climbers, and downward-facing dog all have in common? When performed improperly, these popular positions place substantial pressure on delicate wrists.

    When considering which parts of the body deserve maximum toning time, most would agree that the wrists and forearms fall low on the list. They arent features like the stomach and biceps that we willingly sweat for and want to show off. But when we take a deeper look at just how frequently we rely on the function of our wrists, it seems obvious that more time must be dedicated to fortifying this vital area.

    Outside of the gym, our wrists and forearms are constantly at work. Since we live in a technology-driven society, most of your day may be spent screen scrolling, typing, and texting. Over time, hours of holding your hands at awkward angles can lead to common conditions like carpal tunnel syndrome, arthritis, and tendinitis. All this, plus faulty fitness form, can wreak havoc on your wrists.

    Tend to tired, worn-out wrists with the following exercises that can be completed from the convenience of your home.

    Tilt It

    Curl It

    Reverse It

    Pain during exercise is often an indicator of faulty form. Focus on fixing these flaws to reach your fitness goals.

    Common Causes Of Hand And Wrist Injuries In The Gym

    They say youre only one bad rep away from a serious gym injury. That makes sense when one considers the fundamental dangers of the exercises themselves. The hauling, heaving and straining provides a challenging battle against the equipment and only upon victory will one begin to reap the benefits of their efforts. In pursuit of these challenges one can lose sight of those glaring hazards, and thus, they also begin to protect their hands and wrists less.

    Lifting weights, for example, is a strenuous task that applies obvious pressure to the wrist joints. One can often become over-prioritised with the physically-draining effect that weight training has on the biceps and triceps, it can be very easy to overlook the conditioning of hands. Lets face it, certainly no one goes into the gym work on their wrists! We have to keep them safe.

    We have highlighted five key causes of injury that gym users need to be wary of, especially when operating equipment that uses the hand and wrist joints.

    Inadequately warming up and cooling down

    Self-explanatory, mandatory, but often forgotten or neglected. There are tendons in the hand and wrist that will remain tight and constricted unless one works them into action by increasing the blood flow to the area. Without an adequate warm up there will be a higher risk factor surrounding injuries to the hand or wrist.

    Overfacing yourself

    Using too much weight when strength training has high risk of injury potential.

    Training too often

    Poor technique

    Types Of Wrist Pain From Lifting

    While not common, injuries do occur among weight lifters. Newbies in particular are likely to report wrist pain, according to Sanjeev Kakar, MD, an orthopedic surgeon at the Mayo Clinic. “We often see wrist pain at the start of the new year, when inexperienced lifters hit the gym,” Dr. Kakar says. “They reach for heavy weights and their muscle tissues aren’t used to taking that load.”

    In some cases, the cause of wrist pain is clear an overly heavy weight may cause a sudden sharp pain. In other cases, the condition may be chronic, developing with time from overuse. Medical experts often classify wrist pain by where it hurts, separating conditions that affect the back of the hand from those that affect the front .

    According to Dr. Kakar, causes of wrist pain among weight lifters include:

  • De Quervain’s tenosynovitis, which affects tendons on the back of the thumb-side of the wrist and causes difficulty moving the thumb and wrist when pinching or grasping.
  • Intersection syndrome, an overuse injury characterized by pain or swelling on the back of the wrist in line with the index or pointer finger. Intersection syndrome is also known as “oarsmen’s wrist” because of its prevalence among rowers.
  • ECU pain, or inflammation of the extensor carpi ulnaris forearm muscle. ECU pain hurts on the pinky side of the back of the wrist and can be treated with ice and anti-inflammatory medication.
  • Stress fractures of the wrist bones.
  • Injuries to wrist ligaments .
  • Read Also: Is It Painful To Cut Your Wrist

    Move 2: Wrist Flexor Stretch

    Image Credit:

  • Extend your arm straight out to the side at shoulder height.
  • Twist your arm so that your palm faces the ceiling.
  • Bend your wrist and fingers down toward the floor.
  • At the same time, tilt your head toward your opposite shoulder. Pause for a few seconds.
  • Thats 1 rep. Do all reps, then switch hands.
  • The median nerve is often compressed inside the carpal tunnel and may cause pain in the palm and hand, Chan says. This is a movement that can promote mobility of the nerve to decrease irritability.

    What Can You Do To Avoid Wrist Pain After Weightlifting

    Tips and stretches to reduce wrist and shoulder pain when ...

    Not having proper form while lifting weights is the major cause of wrist pain. Make sure that you have a trainer or gym buddy checking your form for every lift. If you prefer not to have someone check your form, lift weights in front of gym mirrors, so you can correct your form before doing a lift.

    Remember, its normal to feel some soreness around your wrists and forearms after lifting weights. Rest, Ice Compression and Elevation is the recommended treatment and should relieve any post-weightlifting pains youre experiencing. On the other hand, call your doctor if the pain persists even after resting or taking medications.

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    Tips To Stop Elbow Pain When Working Out

    Hello from Denver!

    We walked around Denver yesterday, and I found it so beautiful walking around the town at sunset.

    Today, I have a couple of quick fixes that you can do to get rid of elbow pain when working out.

    Enjoy the article and video below.

    to watch the YouTube video.

    I got Donnalee to demonstrate.

    How To Support Healthy Wrists

    Strength can help your wrists, but its only part of the picture. Light stretches can keep these joints mobile and relieve the stress of typing all day. You can do these simple stretches at your desk, in bed, at a red light, or whenever you want to get in a little extra wrist mobility.

    Forearm muscles can get tight from the many repetitive tasks they do all day. Simple stretches help relieve that discomfort and prevent greater damage.

    Read Also: How To Stretch Shoulder Pain

    The Importance Of Posture

    Changing your posture on its own is sometimes enough to get rid of wrist pain. More than anything else, sit at the right height! If youre sitting with your knees at a 90-degree angle, you are less likely to develop wrist pain. If your chair is too low, your knees will point upward, and if your chair is too high, your knees will point down.

    Keeping your knees at the wrong angle puts a strain not only on your back but on your whole body, including your wrists. When you look straight ahead, your eyes should be even with the top of your screen.

    Another vital part of proper posture is to avoid slouching. Many things that can lead to back pain can lead to wrist pain as well, and slouching is one of them. Sit at the back of your chair. Slouching can be comfortable in the short run, but it will hurt you in the long run.

    After you learn to avoid slouching, proper sitting will become normal, and you will not miss slouching. It would help if you sat in slightly different positions on different days. Sitting in the same position every day will increase strain on your wrists.

    Generally your forearm should be in a 90° position to your upper arm. That means either rest your elbows on your chair armrests or, if your desk is big enough, move your keyboard and mouse forward so that your elbows are resting on the table.

    Never let your wrist hang down from the table!

    A Very Brief Overview Of How The Wrist Works

    How to Prevent Wrist Pain During Workout

    Heres a little refresher on wrist anatomy to help you understand whats going wrong and how to fix it.

    There are ten bones connected to the wrist joint. Youve got the two coming in from your forearm , and then eight coming in from the hand, which are called carpals.

    The bones and ligaments are supportive structures of course. But just as in anything, if they are not acclimated to the forces of vigorous, repetitive training, they will lack the resilience to withstand injury. As such, ligament sprain and bone stress fractures are common problems.

    Improving the capacity of our wrist bones and ligaments takes consistent, progressive, and patient work. And if you want to reduce your risk of injuries, the patience part is key.

    The muscles of our forearms and wrists create the movements of flexion, extension, and radial/ulnar deviation. Hand rotations actually come from the elbow joints. So wrist circle exercises are a combination of elbow and wrist movements.

    Our forearm and hand muscles actually have a great potential for strength improvement, as again most of us tend not to use them to their full capability.

    Steady incremental strength training for the wrists can lead to significant results.

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    Stretches To Help Relieve Wrist Pain

    Perhaps it creeps up after a long day of typing at your desk. Or maybe you feel the pain after a round of tennis or planks at the gym.

    Regardless when you feel it, many of us battle wrist pain at some point or another.

    According to the American College of Rheumatology, carpal tunnel syndrome impacts 4 to 10 million Americans. Pain in your wrists, arms or hands can also be a sign of tendonitis, which is inflammation of the tendons that connect your muscles to your bones. In addition to issues like carpal tunnel and tendinitis, injuries like fractures and sprains may also require medical attention. So if you frequently feel pain in your wrists or hands, it’s worth making an appointment with your doctor to see if you’re suffering from one of these issues.

    But many of us simply experience discomfort or fatigue when we place a lot of stress on our wrists during certain activities. Repetitive motions are a major culprit, whether at work if you do an assembly-line type job or type on a keyboard all day, or through your hobbies if you enjoy activities like skiing, baseball, or even gardening. Keep in mind that repetitive exercise movements, like planks, holding dumbbells or cables improperly, or doing one-handed exercises like a side plank can also cause pain.

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    When To Visit A Doctor

  • Contact your healthcare provider immediately if you have any of the following symptoms:
    • You cannot move your wrist, hand, or finger.
    • Your wrist, hand, or fingers are deformed.
    • You are bleeding a lot
    • Fever over 100 ð F
    • Rash
    • Swelling and redness of the wrist and you have had a recent illness .
    • Swelling, redness, or stiffness in one or both wrists
    • Numbness, tingling, or weakness in painful wrist, hand, or fingers
    • You lost muscle mass in your wrist, hand, or fingers.
    • You still have pain even after following self-care treatments for 2 weeks

    Getting Rid Of Wrist Pain

    Keyboard Wrist Rest and Ergonomic Mouse Pad with Wrist ...

    There are a couple of things that an active fitness buff can do to get rid of sore wrists. One, is simply going to your local Wal-Mart or fitness store and buying some wrist straps. The compression added to your wrists can help secure the joint. Without having the instability or lack of control, the wrist will begin to heal and be supported at all times. Another way to get rid of wrist pain is to check form and technique when lifting. If you are lifting weights without a straight wrist then you are going to be more susceptible to a wrist injury or inflammation in the joint. The best way to fix this problem is easy. Make sure to look at your wrists and check positioning through each of your exercises.

    If when doing dumbbell bench press and your wrists are bent backwards, then you are adding additional pressure to the joint which may cause inflammation or soreness. Over time this build-up will develop wrist pain. When completing each exercise, consciously look and think to maintain a straight wrist the best you can through each workout. Whether it be a dumbbell fly, barbell bench press, or rear dealt raise the wrists must stay straight.

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    Read Also: What Causes Pain In Your Wrist And Hand

    Avoid Injury From Repetition And Overuse

    While working on your computer, take frequent breaks. Get up and move around at least every 60 minutes. The movement will encourage circulation, and it may even help boost your productivity, because youll return to your desk refreshed. If you cant step away from your desk, pause between assignments and turn your hands over, allowing your knuckles to rest on the table in a new position periodically.

    While performing tasks, try to mix up your patterns so the same hand isnt always performing the same movements. Between tasks, squeeze a rubber stress ball to keep your muscles moving in a different way.;

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    How To Relieve Wrist Pain

    This article was medically reviewed by Troy A. Miles, MD. Dr. Miles is an Orthopedic Surgeon specializing in Adult Joint Reconstruction in California. He received his MD from the Albert Einstein College of Medicine in 2010, followed by a residency at the Oregon Health & Science University and fellowship at the University of California, Davis. He is a Diplomat of the American Board of Orthopaedic Surgery and is a member of the American Association of Hip and Knee Surgeons, American Orthopaedic Association, American Association of Orthopaedic Surgery, and the North Pacific Orthopaedic Society. This article has been viewed 84,020 times.

    Wrist pain is a common complaint for many people, although it has quite a few different causes. It’s often caused by ligament sprains from minor trauma, although other reasons include repetitive stress, tendonitis, carpal tunnel syndrome, arthritis, gout and bone fractures.XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to source Because wrist pain has so many factors, accurate diagnosing is important for determining the most effective treatment. Regardless, caring for wrist pain at home is similar no matter the cause.

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    Wrist Pain Prevention Basics

    How can you prevent your wrists from throwing a tantrum? Good ergonomics is your friend, says Dr. Seitz.

    • Check your setup: Arrange your monitor,mouse and keyboard for your height and body size.
    • Sit straight: Make sure youre sittingcomfortably at your desk and not hunching or leaning forward.
    • Arm yourself: Position your wrists andforearms so theyre nearly straight as you type.
    • Move it: Get up to stretch and moveregularly.
    • Go up and down: If possible, switchbetween sitting and standing as you work.
    • Use good posture: Dont just focus on yourarms. Practice good posture from head to toe to prevent pain in your wrists.

    Hands And Knees: Bent Wrist

    Preventing Wrist Pain at a Desk Job

    You can do the same stretch on your hands and knees. Line up your knees underneath your hips, and then place your hands on the ground underneath your shoulders. Flip the right hand over so that the top of the hand is down on the ground with the fingertips reaching towards your knees. Gently put pressure on the hand by shifting back to stretch the front of the hand and wrist. Hold for a few breaths, and then switch to the left hand.

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    Consider Weight Vests And Machines

    When you have a wrist injury, holding onto a dumbbell or a kettlebell is out of the question. After all, you dont want to put more strain on the already-delicate ligaments. Fitness Professional Kyra Williams says that you dont have to give up weighted-movements completely, though! Instead, look into investing in a weighted vest. When you wear this, you challenge your muscles in a unique way, as you go through your typical regimen. Another option, with the help of a trainer and the A-OK from your doctor, is to use weight machines to maintain your posture and endurance.

    Mistake #2: Too Many Planks

    Some instructors incorporate tons of planks into their workouts and this can be cause for concern. Mechanically, all of the weight is being placed on your hands and toes. So if youre not engaging your core or if your wrists or shoulders are weak, you may leave the class in pain. Many of my private weight-loss clients dont evenly distribute the weight in their hands. They press down at the base of their wrists, but their fingers will barely be touching the ground. This puts even more pressure on the wrist joint.

    Fix #1: Maintain proper form

    To properly perform a plank: Press down firmly through all 10 fingers and your palms; this takes pressure off of the wrists by dispersing your weight evenly throughout your hand. Spread your fingers wide, and make sure your wrists are parallel with the front of your mat. Then, reach your heels towards the back of the room as if youre trying to press your heels through the wall behind you. Lengthen through the back of your legs, while also reaching your head towards the front of the room. The eyes should aim forward, about a foot in front of the fingertips, says Taylor. Make sure the wrists, shoulders and arm pits are stacked, one on top of the other. If you have tight shoulders, you can turn your wrists out slightly and fan your fingers out to the sides so that the wrists are a little bit wider than the shoulders, which will help you maintain proper form.

    Fix #2: Focus on your core

    Fix #3: Modify or eliminate

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