Just because you’re dealing with wrist pain or carpal tunnel syndrome does not mean you can’t work out! While you should try to resolve the issue, you can modify your routine and see your situation as an opportunity to grow stronger and smarter with your training. Try these tips out and let me know what you think. And as always, work with a doctor or physical therapist while attempting any kind of exercise!

Check Yourself 

Starting off, figure out the source(s) behind your wrist pain. Most of the time, it’s due to overuse or improper form. That’s why I made an exercise library of video tutorials for ZGYM members. They help to demonstrate proper form and execution to prevent injury. If you can, re-visit some of the wrist-focused exercises like push-ups and check that you’re doing them correctly.

Give Them Some TLC

 I also recommend that you give a little love to your wrists. First, stop making things worse by putting pressure on them. Say goodbye to wrist-centric moves for a while and let them heal. And while you do that, be sure to nurture them by applying ice a few times a day, gently massaging the forearm muscles, and eating foods like bone broth and collagen to support recovery. To reduce inflammation, consider loading up on ginger, turmeric, salmon, green tea, and blueberries. If you have to, consider wearing a wrist splint to help relieve any added pressure.

Armor Up

Speaking of splints, you can also protect them with other things, too. Wrist guards, lifting straps, and athletic tape are all great options for keeping your wrist protected and safe from added pressure. Shop around online or different stores and read the reviews. Some brands are better than others.

Modify

Luckily, there are a few modifications that can be done when it comes to wrist issues. You substitute heavy weights for resistance bands, which won’t cause as much pressure to them. Instead of a jump rope, you can use a weighted “rope less” jump rope; this is also good if you have a low ceiling. Depending on the severity of your pain, you can also exercise with cushions, thick gym mats, towels, or folded blankets. An equipment-free way to modify exercises is by going on the forearms instead of the wrists. You can do this with planks, handstands, and mountain climbers; in yoga, you can substitute Downward Dog with Dolphin pose.

Change Gears 

Another thing you can do is shift the focus from your upper body to your lower body. Shift your training into lower-body-based routines and give your wrists a chance to rest. In the ZGYM, you can focus on the following series:

• Legs Like a DancerLow Impact Lower Body
• Killer Legs
• Lifted Butt

Other areas of focus include your core, endurance, flexibility, and balance. Don’t see your wrist pain as an obstacle. Transform it into a reason to improve other areas of fitness that may be neglected!

Get Stronger

Instead of avoiding the wrists altogether, consider understanding what’s causing the pain to begin with. Was it an injury? Overuse? Poor form? Or, a lack of strength? Believe it or not, weak muscles often lead to pain. According to Paul Mostoff, chief of physical therapy at New York City’s All Sports Physical Therapy, “The muscles that control the wrist are actually in the forearm.” [1] Mostoff recommends strengthening the forearms with by performing resisted wrist flexion and extension and pronation and supination. Healthline.com explains it pretty good:

 “While seated on a bench, grab a dumbbell with an underhand grip (palms facing up), and rest our forearm on your thigh with your wrist hanging off. Your knee. Allow the dumbbell to lower as far as possible while you relax the wrist. While keeping the forearm still, raise the dumbbell back up as high as possible. Lower slowly and repeat.” [1]

Mostoff also suggests doing an exercise known as Farmer’s Walks, which has you holding a pair of heavy dumbbells or kettlebells on either side of your body and walking a long distance back and forth before putting them down. At home, you can try this by walking down a hallway or from one end of the house or living room to the other end. The Farmer’s Walks are great at promoting grip strength, which means stronger hands, wrists, and forearms. [1]

Address the Problem

Sometimes, the root of the problem has to do with how you treat and care for your wrists. That’s why I created my Postural Therapy series in the ZGYM. It’s meant to help prevent and relieve the imbalances in your posture that can further drive injury and pain. There are two sequences in particular that I’d recommend for the wrists:

• Postural Therapy- Workout Performance and Prevention
• Postural Therapy for Elbow, Wrist, and Hand Pain

The important thing to remember about Postural Therapy is consistency. If you stay consistent, eventually the pain will go away. But that doesn’t mean it won’t come back. Recovery-based practices like Postural Therapy are intended to help maintain your physical health. Everyday habits like slouching, excess sitting, sleeping on the wrong mattress, or working out without proper form can wear away the joints and pull muscles and bones the wrong way, which inevitably leads to injury. To keep it from coming back, you have to stick to these practices as a form of prevention.

Sources:

[1] https://www.health.com/fitness/wrist-pain-exercises