Are you frequently experiencing wrist pain after a particularly heavy workout session? Don’t worry, you’re not alone! Weight-lifting, planks, and push-ups are known to cause wrist pain if performed without proper care. But this does not mean you have to stop doing these workouts! You can easily treat the wrist pain, and take preventive measures to avoid it in the future.
How Do Workouts Cause Wrist Pain?
Planks and push-ups demand the wrists to take the weight of your body. Improper positioning of the wrist during a workout could cause pain and distress. Excess pressure and overload the inflames the wrist tendons, resulting in severe pain. If the wrist does not get enough rest and is put through further pressure, it may cause serious complications in the long run. Sometimes, a weak shoulder could also lead to wrist pain, as the forearm ends up compromising for the lack of shoulder strength. Working out without a thorough warm-up can also result in painful wrists. If you are affected by the carpal tunnel syndrome, be extra careful while working out, as your wrists are already susceptible to injury.1
How To Get Rid Of The Wrist Pain
Here are some simple ways to treat wrist pain caused during a workout.
1. Immediately Stop The Workout
One of the most common mistakes we do is to continue working out, even if we experience pain. If you feel any kind of pain in your wrist, or any other part of the body that is involved in the workout, immediately stop the exercise. Putting your wrist under further pressure can hurt the already sensitive tendons.
2. Cold Compress
Apply ice packs over the inflamed area for a few minutes, to temporarily obtain relief from the pain. You can also gently massage the forearm muscles to relax to stressed muscles.
3. Wear Wrist Splints
Wear wrist splints, especially at night, to avoid any further damage to the wrist. A wrist splint needs to be worn for a week or two after the injury, depending on the intensity of the pain you experience. Splints do not necessarily heal the damage that has been caused to the tendons, but they offer relief from the pain.2
4. Stretch Your Forearm
After the inflammation reduces, gently stretch your forearm to de-stress the muscles. Stretch your arm forward, keep the hand straight, and gently bend the wrist upwards. Hold the position for a minute. Repeat the process, but this time, bend your wrist downwards. Stretching your forearm will relax the tendons and muscles, and offer relief from the pain. However, do not perform this exercise for the first few days of the injury, when the wrist is still inflamed.
How To Prevent Wrist Pain In The Future
Here are some tips to avoid wrist pains during a workout.
1. Take Frequent Breaks
Do not work out at a stretch – give yourself a few minutes of break in between each exercise. Exercising without a break can apply pressure to the tendons and muscles, which could result in wrist pain.
2. Take It Slow
If you have only started to workout, begin with exercises that are easy, and gradually progress to the more demanding ones. If you start off by performing high-pressure exercises, your wrists will not have enough strength to handle it. Also, never forget to perform a warm-up session before and after the workout.
3. Strengthen Your Wrists
The only fail-proof method to prevent wrist pain in the future is to strengthen your wrists. Your forearm muscles are responsible for wrist strength. Perform exercises that are aimed at strengthening the forearm and wrists. Practice carrying dumbbells of a moderate weight to strengthen the wrists. Playing with a silly putty is also a great way to make your wrist strong and flexible!
Wrist pain during workouts is common among beginners as well as gym freaks! Don’t rush through the workout. Always perform warm-ups and take it slow – your wrists will thank you for it!
|↑1||Carlos, Juan, Santana. Functional Training. Human Kinetics, 2015.|
|↑2||Akalin, Elif, Özlem El, Özlen Peker, Özlem Senocak, Sebnem Tamci, Selmin Gülbahar, Raif Çakmur, Sema Öncel. “Treatment of carpal tunnel syndrome with nerve and tendon gliding exercises.” American journal of physical medicine & rehabilitation 81, no. 2 (2002): 108-113.|