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How to Avoid Hand and Wrist Pain While Weightlifting | Renova
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How to Avoid Hand and Wrist Pain While Weightlifting
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How to Avoid Hand and Wrist Pain While Weightlifting

Weightlifting is a physical activity that inherently applies stress to the joints. You lift weights in order to strengthen your muscles and increase muscle mass by placing stress on them along with an external source of resistance. This, however, requires applying stress on your joints as well.

In most cases, your wrist is a common victim of weightlifting-related stress. Every lift requiring some gripping action with your hands will put stress on your wrists.

To avoid wrist pain while weightlifting, you require rehabilitation from trauma and injury and meticulous lifting technique and habits.

Identifying wrist pain

If your wrists or hands hurt only while weightlifting or if you experience some stress on them during activities such as yard work and sports, you may have strained a ligament or tendon in your wrist.

According to the American Society of Surgery for the Hand, frequent pain, swelling and tenderness often indicate a fracture in the affected region.

There are eight bones in a normal human wrist, and any injury related to a fall or trauma in which your outstretched hand lands on a hard surface can result in a fracture or a severe injury. However, stress fractures, which are typically common in feet and legs, may also develop in the hands or wrists from overuse and excessive stress on your joints.

Carpal tunnel syndrome is often a source of wrist pain, which commonly results from extensive hand and wrist use. Carpal tunnel syndrome is a condition which takes place when the flexor tendons in your wrist swell. The swelling applies pressure on the median nerve, causing pain which can be sharp and stinging sometimes, numbness and tingling. Even lifting light weights can worsen the condition. Applying a brace or splint may help you keep your wrist in neutral position but can limit physical activity which require your wrists, especially weightlifting.



Wrist pain can be an annoyance as it can prevent you from enjoying your workouts. Repetitive wrist motion can result in conditions that cause wrist pain, such as carpal tunnel syndrome. However, it is possible to avoid wrist pain and still follow a proper workout routine. Here’s how:

1. Use wrist wraps

Wrist wraps can be used while doing upper body exercises that tend to add an excessive amount of stress on the wrists. Wrist wraps reinforce your wrists and take some of the pressure off them. Some exercises that can be hard on your wrists include bicep curls and bench presses.

2. Take it slow

Start your weightlifting routine with light weights and slowly progress to heavier weights. If you have a wrist injury or experience wrist pain, reducing the amount of weight you lift may help. Avoid lifting heavy weights right after a wrist injury or while having wrist pain as it may result in more damage. Increasing your weights gradually will allow your wrists to heal, re-strengthen and enhance their range of motion.

3. Stretch

Make sure you always stretch your wrists to prevent injury. Strengthening your hands and forearms with grip exercises and wrist curls can help you support your wrist and reduce the risk of sprains and strains. Simple wrist stretches such as lightly pushing your wrists forward and back can increase flexibility and allow you to maximize your workout efforts.

4. Take breaks

Make sure you take breaks from weightlifting and other vigorous physical activities that may apply pressure to your wrists in order to allow the pain to dissipate. Returning to weightlifting without giving enough time for your wrists to heal may result in further damage to the joint.

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