Have you fallen on an outstretched hand? It hurts and will probably lead to ongoing wrist pain – at least for awhile. A fall aside, it’s usually the cumulative effects of everyday activity and strain on the wrists that result in pain and discomfort.
We use our hands and wrists in almost everything we do and especially when we exercise. It’s almost impossible to strengthen your core and arms without using your hands. Sure we can modify our exercise sequence to avoid bearing weight on our hands. We can skip the dips and push-ups, do planks on our elbows and use light weights for our arm strengthening. But the results just aren’t the same!
Wrist pain is a real inconvenience!
Here are 4 common causes of wrist pain when you exercise –Tendinitis, Carpal Tunnel Syndrome, Arthritis, or Weak Wrists. Look at the symptoms below and see if you can figure out which one is your cause for wrist pain.
1. Repetitive Strain Injury / Tendinitis
Symptoms of Tendinitis
• Begins as nagging pain at the site of the tendon and surrounding muscles
• Constant pain -over time pain and stiffness increase
• Aggravated by wrist movement at full ranges or with resistance / weight applied
• Pain when using hands in daily tasks –gripping, picking up objects, using a mouse etc.
• Swelling in the tendon, joint or surrounding area
• Sometimes redness and warmth will occur at the site of pain
2. Carpal Tunnel Syndrome
Symptoms of Carpal Tunnel Syndrome
• Tingling or numbness in your thumb, index & middle fingers (intermittent or constant)
• Pain that radiates up your wrist to the forearm and shoulder or down into your fingers
• Symptoms may be worse in the AM, especially if wrists are curled (flexed) during sleep
• Noticeable weakness in your hands, dropping items or being unable to open jars etc.
• Permanent nerve damage and muscle weakness if CTS is severe and left untreated
3. Arthritis -in your wrists or basal thumb joint
Symptoms of OsteoArthritis (OA) Wear & Tear Type
• Deep aching pain in wrist or base of thumb for basal joint (CMC) arthritis
• Increased pain with pinching, writing, grasping or putting pressure on joint
• Joint inflammation and swelling
• Stiffness, especially with cold or damp weather
• Loss of range of motion and grip / pinch strength over time
4. Weak muscles in the wrists, hands & arms / Poor form
Symptoms of Muscle Weakness & Poor Form
• Muscles fatigue easily after several movement repetitions or static, isometric holds
• Inability to keep a neutral wrist position when lifting objects or holding hand weights
• Tendons get strained because weak muscles don’t fully carry load (see tendinitis)
• Passively ‘hanging out’ in or locking joints
• Poor weight distribution throughout entire hand -sinking into wrists not lifting out
Do you know which of these 4 common syndromes your wrist pain falls into? Now you can learn what causes flare ups and how you can manage your symptoms and prevent wrist pain from returning!
‘The Fitness Enthusiasts Guide to Relieving Wrist Pain’ was written by an occupational therapist and is full of helpful tips. You’ll discover what causes each syndrome, the steps you can take to relieve your wrist pain and keep it from coming back!
To download your FREE copy of the Wrist Pain Guide simply go to the side bar on the right, fill in your name and email and click Download.
You don’t have to abandon your workouts or yoga practice because of wrist pain. Do you want to enjoy yoga, Pilates and exercising again -free from the interruptions, frustrations and modifications of wrist pain? You can! First start taking care of your wrists by downloading your Free Fitness Enthusiast Guide to Wrist Pain.
In the meantime if you need some hand and wrist support gloves for exercising, check out Wrist Assured Gloves. WAGs come in 4 supportive styles and feature a patented gel pad design proven to relieve wrist pain. Check out our WAGs workout gloves with wrist support.
Wrist Assured… You’ll be glad you did!