Your wrists are small but vital joints that play a significant role in everyday movements—from typing and writing to lifting weights or holding a plank. When wrist pain arises, it can significantly limit your daily activities and disrupt your fitness routine. Fortunately, with proper knowledge and care, you can manage wrist discomfort effectively and prevent it from becoming a long-term issue.

In this article, we’ll explore the most common causes of wrist pain, practical strategies for treatment and prevention, and exercises to support wrist strength and mobility.

Common Causes of Wrist Pain

Wrist pain can stem from a wide range of factors, including injury, overuse, or underlying medical conditions.

Injuries and conditions that cause wrist pain may include:

  • Carpal tunnel syndrome: Compression of the median nerve, causing tingling or numbness.

  • Ganglion cysts: Non-cancerous lumps often found near tendons or joints.

  • Gout: A type of arthritis caused by a buildup of uric acid in the joints.

  • Fractures: Broken bones in the wrist area.

  • Osteoarthritis: Degenerative joint disease that can affect wrist mobility.

  • Sprains and strains: Resulting from overstretching or tearing of ligaments, tendons, or muscles.

  • Tendinitis: Inflammation of the tendons caused by repetitive movements.

Wrist Pain From Workouts

Many people experience wrist pain during or after workouts, especially if exercises place direct pressure on the joints.

Common workout-related causes:

  • Poor wrist positioning: Incorrect hand alignment in exercises like push-ups or planks.

  • Overloading weak structures: Using heavy weights without building foundational strength.

  • Repetitive strain: Doing the same wrist-demanding movement frequently without rest.

  • Compensation from other joints: Limited shoulder mobility can transfer more pressure to the wrists.

According to Dr. Paul Mostoff, DPT, misaligned or weak wrists are often the root cause of discomfort during strength training. For example, exercises like push-ups keep the wrist in an extended, weight-bearing position, potentially increasing pressure through the carpal tunnel.

Treatment Options for Wrist Pain

If you're dealing with wrist discomfort—especially pain triggered by workouts or repetitive movements—early care is essential.

Basic treatment strategies include:

  • Rest: Immediately stop any activity that aggravates the pain.

  • Ice application: Apply ice packs to reduce inflammation.

  • Massage: Gently massage the forearm to relieve tension in the surrounding muscles.

  • Wrist splints: Wear splints to provide support and prevent further strain.

  • OTC pain relievers: Use nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen to manage pain and swelling.

Exercises to Avoid When in Pain

While healing, avoid stretches or workouts that put stress on the wrist in a bent or loaded position. This includes:

  • Push-ups

  • Downward dog

  • Burpees

  • Bench presses

  • Bicep curls with poor form

  • Holding free weights during squats

These movements can aggravate symptoms and delay recovery.

Stretching Techniques for Relief

Gentle stretching helps restore mobility and reduce stiffness in the wrist and forearm area.

Try the following stretches:

  • Wrist flexion and extension: Extend one arm straight out. Use the opposite hand to bend your wrist up (fingers toward the ceiling) and then down (fingers toward the floor), holding each position for 30–60 seconds.

  • Finger pulls: Use your opposite hand to pull back gently on your fingers to deepen the stretch.

  • Forearm stretches: Focus on both the flexor and extensor muscle groups by varying the direction of your wrist bend.

Protecting Your Wrists During Exercise

Once pain subsides and you return to your regular workout routine, take preventive steps to protect your wrists.

Tips to safeguard your wrists:

  • Wear wrist wraps or braces: These provide additional support and limit hyperextension.

  • Maintain a neutral position: Keep wrists straight during weightlifting exercises like bicep curls or rows.

  • Modify push-ups: Perform them on your knuckles or use parallel bars to keep your wrists aligned.

  • Use appropriate weight: Reduce resistance if your form suffers.

Strengthening Exercises for Wrist Support

Targeted wrist and forearm exercises can build resilience and prevent future discomfort.

Here are effective wrist-strengthening movements:

  • Wrist curls (flexion and extension):

    • Sit on a bench holding a dumbbell with your forearm resting on your thigh.

    • Let your wrist hang over your knee, palm up for flexion or down for extension.

    • Slowly lift and lower the dumbbell, repeating for 10–15 reps per side.

  • Pronation and supination with a hammer:

    • Hold a hammer with the weight toward the thumb side.

    • Rotate your forearm so your palm faces up, then rotate back down.

    • Perform three sets of 10 reps.

  • Farmer’s walk:

    • Hold heavy dumbbells or kettlebells in each hand and walk 50–100 feet.

    • This exercise boosts grip strength and wrist stability.

  • Therapy putty exercises:

    • Squeeze, stretch, and roll putty to improve grip strength.

    • Ideal for daily practice, especially for those with weak finger or hand muscles.

When to Seek Medical Help

If rest, ice, and OTC medication don't relieve your symptoms, or if your pain is sharp, sudden, or accompanied by swelling, consult a healthcare provider or physical therapist. Persistent or worsening wrist pain could indicate a serious issue that requires targeted treatment.

A Quick Summary

Wrist pain can arise from a range of causes, including injury, overuse, poor form, or underlying conditions like arthritis or carpal tunnel syndrome. Proper rest, icing, stretching, and strengthening are key to recovery. Avoid movements that aggravate your pain, and protect your wrists when you resume exercise. Seek professional help if the pain becomes severe or doesn't improve with self-care.