Unfortunately, many people experience wrist pain to a greater or lesser extent during exercise. Some exercises can strain and impact the wrists more, making the affected area so sensitive that they cannot even complete the workout. Wrist pain, as we mentioned, is a common issue that not only complicates workouts but also everyday tasks. It is important to bear in mind what can be done to prevent it. But how can we avoid agonizing wrist pain? What exercises are recommended? We will provide answers to these questions in our article.
During certain exercises, our wrists can hurt so much that even simple movements, like lifting a mug, writing, leaning, or cooking, become painfully challenging. Typically, exercises performed on all fours, planks, and exercises involving wrist support can result in such intense wrist pain. In such cases, we should pay attention to excluding wrist-loading exercises from our workout routine, so there is no need to give up on sports and physical activities. Most seasoned exercise enthusiasts are reluctant to accept a few weeks off from training due to wrist pain.
Movement is the answer – but let’s spare the wrists!
An unwritten golden rule of workouts is that if a joint signals pain, we should immediately reduce the load. Afterwards, you should try to perform exercises in a way that puts as little strain on the stressed joint as possible. This is also important because the joint cannot be shaped or strengthened to match our fitness level. Therefore, we need to reverse the situation: we should align our fitness level with the load-bearing capacity of our joints. A joint becomes resilient when the muscle groups and ligaments supporting it are robust. If the muscles are strong, wrist pains can be more easily avoided. Therefore, strengthening exercises for the wrists aim not to further burden the wrists but to fortify the muscles surrounding the wrist joint.
What can cause wrist pain?
If our wrist hurts during exercise or even in everyday activities, there is no need to panic immediately. It does not necessarily mean that the joint is damaged. However, the pain is a warning sign that the muscles surrounding the joint can not handle more stress, so it is crucial to give the wrist some rest for the remainder of the day. Using a wrist stabilizing device is advisable to relieve the joint, protecting it from further pain and inflammation. Overloaded muscles may not support the wrist joint properly, causing an imbalance in the distribution of stress. As a result, the joint bears more than it can handle, resulting in pain that can make even the smallest tasks feel like a challenging struggle.
Causes of Wrist Pain During Exercise
There could be various reasons behind the background of wrist pain, but let’s explore the most common cases. For some, it may develop due to their body structure, while for others, musculoskeletal disorders may be the cause. Hormonal changes during pregnancy could be a factor for some individuals. In any case, when our wrist starts hurting, it is essential not to panic immediately. Seek advice from a medical professional and, of course, give the painful area some rest.
If the diagnosis reveals that it is not a joint disorder, simply easing the load on the painful part during work or exercises is often sufficient. This helps protect it from potential injuries that could disrupt our daily routine for weeks. We should regularly perform exercises that strengthen the muscles supporting the wrist to enhance the load-bearing capacity of the joint.
Alternative Hand Positions During Exercise
It is worth starting the warm-up with sufficient wrist movement. Afterwards strengthen the wrists with a few short exercises. For example, make a fist with your hand, then open your fingers. Repeat this several times on both hands, then stretch the forearm and palm muscles by flexing your palm. Repeat this exercise several times as well.
By performing these tasks, you can train the muscles in the wrists and alleviate any emerging pain. However, it is crucial to note that a reduction in pain does not necessarily mean it has completely disappeared. Continue to avoid excessive strain on the wrists, which can be easily achieved with various alternative hand positions. Instead of using a palm support, opt for forearm or fist support during exercises. For sports that stress the wrists (such as tennis or handball), consider using a wrist stability equipment.
Wrist Protection in Everyday Life
It’s essential to protect the wrists outside of workouts, especially if we sit at a desk and type from 8 in the morning until 5 in the evening. For such work, it is worth considering wearing a wrist stabilizer. With the support we can avoid unpleasant joint inflammation. However, after work, it is advisable not to wear it during relaxation because the continuous, rigid posture can weaken the muscles around the wrist.