Have you recently taken up a new class and are finding your wrists are getting painful?
Are you having to take frequent breaks in your plank or down dog?
You’re not alone!
Wrist pain is actually remarkably common when starting a new activity that requires you to weight bear through your hands, grip tightly or hold a weight. Sometimes this goes away and sometimes the symptoms hang around or get worse. I’m going to give you some tips on why your symptoms might not be going away and what you can do about it.
Why is this happening to me?
Although there can be many reasons depending on the activity, frequently the pain is due to starting a new activity and performing it at a level that is either too heavy for the wrist to accommodate or two frequently to allow adequate time for recovery. It takes time to build strength anywhere in your body and like any overloading injury we suggest gradually weaning yourself into a new activity.
Did you know that the muscles that strengthen your wrists are actually in your forearm? These muscles also known as your wrist flexors need to be strong to support your wrists when weight bearing. Later I will show you a video on a useful wrist strengthening exercise you can do at home.
Great so I now know why my symptoms started but what can I do about it?
This partly depends on how long your symptoms have been going on for and the severity. We would suggest an assessment to identify the specific structure involved in the injury, however here are some tips to get you started!
Taping can be a great way to restrict your wrist movement and add some stability whilst exercising.
2. Relative rest and adapting your practice
If for example you started yoga two weeks ago, you are going 5 times a week and although you love it you’re wrists may be shouting out for a break. Don’t stop completely! Often when people have a break, when they go back the symptoms return as the underlying issue hasn’t been addressed. First try reducing the number of sessions a week to 3-4. Here are some variations using your forearms or knuckles in yoga you can try so you can continue with the whole class.
In the gym test to see if you are gripping the weight tighter than is necessary, are your knuckles going white? Try loosening your grip by 30% and see if your symptoms improve.
Strengthening is the key to resolving your symptoms for the long run.
Below are two of my favourite exercises for strengthening your wrists.
If your symptoms are still hanging around come and visit one of our friendly physiotherapists who can assess your injury and provide tailored advice to get you back doing the things you love pain free!
How can we help you?
At Melbourne Sports Physiotherapy our goal is to get you moving pain free as soon as possible. But, we also want you to actually move better and live a healthier, more active and fulfilling life!
If your sports, fitness training or work has been wearing your body down, book in with one of our expert physiotherapists or massage therapists so we can help you reduce your pain and get you moving again.
You can make an appointment by calling 1300 369 930 or booking online.