How to Help Protect Your Wrists While Working Out

Protect Your Wrists While Working Out

We are constantly pushing our limits at the gym, from lifting heavier weights to running longer miles. As a result, we often forget to take care of our joints in the process, sacrificing mobility and stability for more sets and faster times. For most upper-body and weight training exercises, we rely heavily on our wrist joints, but when was the last time you thought to care for your wrists when working out?

Wrist Pain at the Gym

Wrist pain is often the result of a traumatic injury or overuse. Weakened wrists from overuse can not only hinder your progress at the gym but also leave you susceptible to sidelining injuries. The time spent recovering from common wrist conditions like sprains, nerve compression, and tendinitis can become major roadblocks in your fitness journey.

Exercising Safely: 5 Ways to Protect Your Wrists

Wear Protective Wrist Gear

Most sports have certain gear requirements in place to prevent major injuries from falls or impacts. Next time you’re gearing up for the gym, try taping up your wrists with kinesiology tape or wearing a wrist guard to keep your joints stable. Even if you’re not an athlete, wearing protective gear can make all the difference between a good workout and a painful one.

Practice Proper Form

Exercising with correct form can effectively reduce unnecessary stress on your joints. The key to avoiding wrist pain is to keep your wrists stable during exercise and avoid over-extending them. If you notice your form is off, take a break and try the exercise again. If you’re still struggling to maintain proper form during a workout, it may be time to modify the exercise.

Modify Your Exercises

Do your wrists start to get sore after just a few pushups? Maybe you’ve noticed your grip weakens whenever you try to lift certain weights. If your joints are getting sore or losing strength during certain exercises, try modifying those exercise or swapping them out for lower-impact exercises. The key is to progress at a pace that your body can handle. If your wrists are hurting while doing pushups or planks, modify the exercise until you can build enough strength to work.

Take Time to Cool Down

The point of exercising is to build endurance and strength. After a tough workout, your muscles need time to rest and recover. Take some time to cool down after exercising, especially when you’re trying new routines or pushing past your limits. Your post-workout recovery can help you keep most common exercise-related aches and pains away. Take time to stretch, massage your muscles with a lacrosse ball or foam roller, and apply ice or a cold pack to any lingering pain points to reduce inflammation.

Improve Wrist Stability and Strength

One of the best ways to keep a wrist injury from interrupting your workout is to build wrist stability and strength. Try the exercises below to help release forearm tension, improve wrist strength, and practice stability.

Forearm Flexors Release

  • Position a lacrosse ball between your forearm and the table with your palm down.
  • Roll the ball slowly on your forearm, focusing on tender spots.
  • Complete 5-10 passes.

Forearm Extensors Release

  • Position a lacrosse ball between your forearm and a solid surface, like a wall, with the palm facing out.
  • Roll the ball slowly on your forearm, focusing on tender spots.
  • Complete 5-10 passes.

Wrist Flexion Exercise

  • Place a band under your foot or another heavy object.
  • Hold the band in your hand with your palm facing up and place your forearm on a table with the hand off the edge of the table.
  • Flex the wrist upward without moving the forearm.
  • Return to starting position and complete 2 sets of 5 – 10 repetitions.

Forearm Flexion and Extension Stretch

*Disclaimer: Always consult with your doctor before starting any exercise program. If you experience any numbness, tingling or reproduction of your symptoms, please contact your doctor. 

Fix Wrist Pain Fast with Airrosti

Don’t let a wrist injury keep you from crushing your workouts. At Airrosti, our expert providers can diagnose the cause of your wrist pain and treat it at the source, so you can recover faster and get back to doing the things you love.  Schedule an appointment with Airrosti today and get back to reaching your fitness goals pain free.

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