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How to Fix Wrist Pain - Working Out (6 WAYS)

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Rating: 4.0; Vote: 1

Wrist pain during workouts is one of the most common joint ailments you can experience. In this video, I-m going to show you how to fix workout related wrist pain by going over the best ways to address joint and muscle causes as well as things you can do on specific exercises. To start, I think it is beneficial to try and pinpoint where in your wrist you are feeling pain. For example if you feel wrist soreness on the back side of your wrist in the area of the carpal bones, then you are likely dealing with an impingement or joint immobility issue rather than a muscular one. Here you would want to incorporate the joint mobilization for your wrist to help restore normal extension. This simple wrist mobilization is one that you can do yourself with no equipment at all. Simply squeeze your wrist with your thumb and forefinger and distract that carpal bones just enough to clear the end of the radius. From here, glide the wrist radially and move your wrist into extension by pushing the hand palm down into a bench. You should not experience pain when you do this. Do it for a few reps and then retest your range of motion and you should notice that it has improved significantly. If on the other hand your discomfort is more on the underside of your forearm and tends to run up and down the forearm when your wrist is bent backwards, then this is more indicative of a muscle tightness. Here you don-t only want to just stretch the muscles of the forearm by bending your wrist back and keeping your fingers straight but you want to manipulate the tissues themselves with some myofascial release. You can do this by pressing your forearm into a solid surface (like a squat rack upright) and then flossing the muscles through the compressed area by moving the wrist around in circles as well as back and forth into flexion and extension. Do this until you feel the pain subside in your forearms. The next step once you have addressed the type of pain that you feel in your wrists when working out is to identify the specific exercises that you get soreness in when you lift. The most common ones that I covered in this video are the bench press, pushups, bicep curls and the front and back squats. Each one of them demands a little something different than the others and therefore must be addressed individually. Through some fine tuned careful changes in the position of the grip or the placement of the bar in your hands, you will see that you are able to correct the pain that you are feeling without diminishing the effectiveness of the exercises. This is the same approach that we use that has led to ATHLEAN-X becoming the go to choice for professional athletes in their training and workouts. We not only show you how to make gains in muscle size and how to lose fat but we put the science into everything we do and keep a priority on doing it safely so you can keep lifting at a high level for a long period of time. You can get the program by visiting and selecting from our various workouts based on your individual training goals
Date: 2022-04-22

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Comments and reviews: 10

AJ
I have a question when you have the chance. My wrists at times buckle on me with everyday tasks. For example: when i perform push-ups with my hands in the fist position. Is there a way I could better strengthen my wrists to prevent them from buckling on me?
Back in 02/2020 I have started going to the gym and working out before the quarantine everyday for an hr. I started performing wrist curls with 20-25 lbs dumbbells. I would hold them at my side and curl my wrists inwards and outwards as far as I can both ways. I would like your advice before I perform them further from home, before i cause any major injury.
Thank you for your time.
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sport
Hooooly crap! I-ve had wrist and hand pain ever since I broke my wrists as a kid & I try the tissue massage & the distracted wrist mobilization and I can actually bend particularly my left wrist without pain! My arms are very weak tho. I used to subconscious do the curls with my thumb & forefingers because of the pain. I-ve had scans and I have low bone density in the bones of my elbows & whatnot and honestly I can only curl about 5 pounds with either arm. I-m a 25 year old man but feel so old. BUT I-m gonna do the mobility work daily and do the 5 lbs for a couple weeks then up it then up it again -
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Ash
What in god's name. After bending my wrist weirdly at work and then having to do two days of laminate flooring, my hand and wrist were so sore I couldn't even pick up a coffee cup. I literally did the exercise at 2: 40 for just a few seconds and my hand feels good as new. Just fixed my lower back pain from a weak glute medius with your other video as well. I was in so much discomfort and now I feel fine. It truly is amazing. Thank you so much for this.
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AwkPatata
Both of my wrists hurt for a looong time due to punching bags a lot (and because of a motorcycle incident) and the thing with pinching the wrist to create a distraction, that helped a LOT. I experience pain in the wrists too when I do pull-ups due to squeezing I guess. Will try the pinching technique again when my wrists hurt by then.
So Jeff, thank you.
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E.
MAN, thank you for this video! I've been in a giant rut for a year now after my RA has impacted my wrists/forearms (carpal tunnel syndrome, weaker wrists) and I've been told to simply 'strengthen the wrists' but I could never really manage that without agitating the carpal bones.
I feel so much more motivated to get back into weight training now!
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Ma.
Thanks, Jeff, for the advice! Using your tip, the pain on my right wrist has eased by 80 percent at least. I've used oil, cream, a wrist support band and even a TENS device, but employing your advice was all it took for the pain to be almost gone. You're a real godsend! Can't wait to start on your program.
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Samir
I was freaking out since last weekend because of wrist pain. and before watch this video i am so scared to go to the gym. But after watching your video i totally change my mind and getting ready for heavy workout. thank u so much jeff. u r god. by the way today is my back and bicep day--
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Ja
I sprained my wrist due to an accident and there is very little i can do since i have zero gripping strength, i cant imagine not lifting at all for weeks while this heals. Any suggestions for strength exercises that do not require any gripping? Please help!
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MACdaddy
Any tips for alleviating the pain on the pinky finger side of the wrist mentioned as a result of bad for during curls? I only use dumbbells so I will have to be sure my form is proper going forward but still struggling with pain and discomfort
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Ante
My wrists crack and click as hell, it's often also painful. I have good technique, don' know where is the problem. I don't use straps I sometimes work just my forearms and wrists, Idk guys. Had to stop playing guitar bcs of it. Idk what to do: /
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