5 weight lifting issues that could be behind your wrist pain

Wrist pain can be a major hindrance when it comes to hands-on activities. If you are experiencing wrist pain, it is important to find a solution. Sometimes the cause is simple and easy to treat. In other cases, conditions like carpal tunnel syndrome can require a more complex approach. If you regularly engage in weight lifting, feeling wrist pain from your activities can be especially challenging. You may feel like your normal capacity is now limited.

Weight lifting issues are often the cause of wrist pain from lifting. If you do not practice proper technique while exercising, you could be contributing to your own pain. Learning about common exercise issues can help you avoid them and continue to exercise with safer practices. By ensuring a safer workout, you can promote better wrist health.

Factors that can lead to wrist pain from lifting

• Inadequate warm-up — Skipping your warm-up before doing heavier exercises can raise your risk of injury. A good warm-up routine is meant to get your body ready for the next part of your routine. Elements of a good warm-up often include stretching the parts of your body that you plan to use in the main portion of your exercise. If you are planning on lifting with your arms, warming up your shoulders, elbows and wrists is essential. These areas bear a lot of pressure while lifting. Engaging muscles and joints that are not yet warmed up can lead to major wrist pain from lifting. To prevent pain and injury, try prioritizing a thorough warm-up routine. Include exercises like wrist circles and other stretches. These can increase blood flow and flexibility, making it easier and more comfortable to lift.

• Improper grip — When holding a weight, it is important to make sure you have a good, safe grip. Gripping the weights incorrectly can put excessive stress on your wrists. Over time, this can lead to persistent wrist pain from lifting. Learning how to grip your weights is key to safe and efficient lifting. To start, wrap your fingers firmly around the bar. While a strong grip is important, make sure not to overdo it. Gripping too tightly, sometimes called overgripping, can put unnecessary stress on your wrists. Letting the bar rest too far back in your palms can also cause wrist strain. While the most effective grip form can vary between people, it is important to stay conscious of your form.

• Overtraining — When working with weights, it can be tempting to keep going. People often think being in the gym as often as possible is the best way to quickly build muscle. The truth is more complex. While regular exercise can be good for your health, working out too much can hurt your body. Lifting weights for hours every day without proper rest can lead to chronic pain. If you are experiencing wrist pain from lifting, taking proper breaks is vital. If you continue to train too much, you could experience major overuse injuries. In severe cases, these can come with lengthy recovery timelines. Maintaining your ability to exercise regularly means prioritizing rest days. Try to listen to your body and allow your muscles time to recover. With the right balance, you can keep working toward your fitness goals without wrist pain from lifting.

• Improper exercise form — Incorrect form can cause the wrists to bear more than their normal share of weight. Proper grip plays a role here, but it is not the only part of good form. Other aspects include aligning your arms properly and keeping your back straight. A fitness professional can help you refine your technique. If you have a physical therapy gym membership, you can take advantage of personal guidance from a licensed physical therapist. A program will be designed to fit your needs and broad health goals.

• Overloading the bar — When lifting, make sure the weights are within your capacity. Lifting more than you can handle is a risky choice. Overloading the bar can lead to pain and wrist injuries. You might also hurt other parts of your body like your forearms and shoulders. To prevent this from happening, gradually increase the weight to match your current strength level. As you get stronger, you can start using heavier weights. However, it is important to increase the weight on your bar at a cautious pace. Try to avoid pushing beyond your capacity.

SSOR can help treat and prevent wrist pain from lifting

Experiencing wrist pain from lifting? You can find relief with help from SSOR (Specialists in Sports and Orthopedic Rehabilitation). Our team is dedicated to improving your wrist health and helping you make a full recovery. With our help, you can address your current condition and prevent discomfort in the future.

Call us or request an appointment today to address wrist pain from lifting.