Today, on our most common workout injuries and how to avoid them, I’m going to talk about Wrist Pain, or Strain. Hope this helps.
Have you ever had to come out of a high plank not because your core was on fire, but because your wrists were? One too many barbell curls with a straight bar, or a load of push-ups, can overload the wrist and strain the surrounding muscles. Front squats and other exercises where you need a lot of shoulder mobility to keep the weight off the wrists, also put a unwanted stress on the area. A basic exercise like the push-up, keeps the wrist in an extended position while loading your body weight through it, which will increase the pressure through the carpal tunnel and wrist joint. Other moves that can lead to sore wrists include bench presses, and bicep curls with poor form.
Wrist pain and discomfort during a workout, is probably due to improper wrist positioning, over-loading weak structures, or overuse. The tendons of the wrist can become hot, painful, inflamed, swollen and deteriorate over time, and trying to work out through the pain can turn a simple acute condition, like tendonitis, into something more serious. It’s also possible that wrist pain is linked to a strength or mobility issue somewhere else, like the shoulders. The wrists and forearms might be taking more abuse during a workout because the shoulder joint lacks mobility, so the forearm muscles compensate.
How to Treat and Prevent Wrist Pain – The first step is to stop doing any exercise that irritates the wrist. You must stop the inflammation and prevent any further damage from occurring. To help your wrists heel, apply ice to the area daily, as often as you can, 15 minutes each time. You can also try a sports massage to the muscles in the forearms to reduce tension. Once the inflammation has calmed down, stretching the forearms is another way to release tension. You bend the wrist up while keeping the arm and elbow straight, hold for 30-60 seconds. Reverse the motion and bend the wrist down and hold for another 30-60 seconds.
When you’re ready to get back to your strength training routine, try making sure you keep your wrists in a neutral position. For example, if you’re doing bicep curls, make sure your wrists are completely straight as you curl the weight towards your body. If you can’t, you are using too much weight. If you’re are doing push-ups, use the parallel bars, or do the push-ups on your knuckles, so your wrists are straight while you are doing the exercise.
If you are suffering from a nagging injury, or want some advice or treatment, feel free to contact me on 07713 490030, or the Future Bodies gym in Okehampton.