Working out is a great way to lose weight, strengthen your cardio, build muscles, improve your blood flow, and more. However, accomplishing your daily workout plan is not the only thing you should be focusing on while you’re at the gym. You must also make sure that you are keeping your wrists’ well-being especially when you are lifting weights and during exercises when you put pressure to your wrist.
Common Wrist Injuries
Sprains can be moderate to extreme. Your wrist can get strained due to overuse or trauma due to excessive pressure on your wrist or an injury. Sprains cause swelling and/or painful movement which can limit your performance during workouts and daily activities.
It is the inflammation or irritation of a tendon that is commonly caused by a repetitive movement that is done with an improper posture. Lack of stretching before using the wrist can also increase the risk of Tendinitis.
Symptoms of Tendinitis may be felt as a burning sensation, a sharp stabbing pain, or a constant dull ache. The pain may also travel up to the elbow of the affected hand.
How to Protect Your Wrist
Do Some Strengthening Exercise
A strong wrist allows for a stronger grip that is very helpful when holding weights and doing difficult yoga poses.
- Before starting your workout, include wrist warm-ups in your daily routine.
- With your palm facing up, hold a lightweight object which you can grip nicely (can, hammer, etc.)
- Slowly bend your wrist upward and downwards.
- Do two sets of 15 repetitions.
- Gradually increase the weight of the object you are holding.
- Squeeze a stress ball or a rubber ball.
- Squeeze then hold it for 5 seconds.
- Do two sets of 15 repetitions.
Take It Slow
Whenever an exercise requires your wrist to bend (e.g. push-ups), make sure to slowly bend your wrist first before adding your body weight so your wrist could get into position with ease.
Stay In Proper Position
Make sure to keep your wrist and forearm straightly aligned during exercises to avoid straining the small ligament on your arm. If you need to put weight through an outstretched hand, you may add stability at the base of your wrist by slightly arching your hand.
Support Your Wrist
Wrist straps or stabilizers can limit the amount of wrist movement. Wearing wrist supports are not only for those who have existing wrist injury but also for those who try to prevent it. Wearing wrist supports can help secure our grasp around heavy gym equipment while giving you more comfort and balance. Other wrist stabilizers have adjustable straps that can increase or decrease compression depending on the amount of pressure you require.
To add more support to your wrist, you can use yoga mats to give a little more balance and reduce stress to the wrist.
Take a Break
If you feel discomfort in your wrist while doing a certain pose or lifting weights, stop for a while and try to do something else. If the pain reoccurs, stop that activity for the rest of the day.
You may also alternate your exercise from low impact to high impact activities to give enough time to your wrist to breathe.
Remember that workout should make you stronger and not cause pain and injury. Before doing anything, make sure to do warm-ups, choose the right clothing, and know the proper form for a better workout performance and a healthier wrist.
For Compression Wear and Stabilizers, you may check out our Bodyvine Triple COOLMAX triple compression wear for men and women.