Wrist ache 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 associated wrist ache 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 ache. 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 ache 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 inconvenience is more on the underside of your forearm and tends to run up and down the forearm when your wrist is bent backward, then this is more indicative of a muscle tightness. Here you don’t merely wishes to simply stretch the muscles of the forearm by bending your wrist back and keeping your fingers straight-out 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 floss 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 ache 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 workouts 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 squattings. 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 lessening the effectiveness of the exercises.
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