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You Asked: Wrist Pain When Lifting Weights?

You're asking and I'm answering.

"Hey Fit. I am not usually a weight lifter but I've recently started doing a few things. The only problem is that it really hurts my wrists when I am doing them. Am I doing something wrong?"
- Weighted Wrist Pain Wendy

Great question, and you may be surprised to hear that this is actually a common problem, especially for women. Do me a favor and take a look at your wrists. Pretty small, eh? These little suckers do a lot for you and so you need to be extra careful of them. I've got a few tips that should help ease your pain so


You probably just need to fix your form. Pay special attention not to roll your wrist backward or forward when you're holding weights. The wrist should be aligned with the forearm. Hold the handle tight in your palm, and not up towards your fingers. If you are not able to do either of these, decrease the weight. Once you are stronger, you can up the weight. Also, don't neglect your forearms. Most women never train their forearms but they are important for wrist strength and exercising them will help reduce wrist strain — my favorite exercise for the forearms is the wrist curl. If you still are experiencing pain then you may want to see your doctor because it could signify something more serious like carpal tunnel or a sprain.


Join The Conversation
Berlin Berlin 8 years
Allytta that's the size that I need...I'm a personal trainer and a bodybuilder, so I take a lot heavier weights than most. I never told her to do that weight, just said that's what I use. I have no problem with my wrists since I've used the weights so you're quite wrong assuming that's why they were weak. If you use like 10-20 lbs to do bicep curls then you certainly wouldn't want to do 20lbs for wrists, but my curls are using 30-40lbs, so you just adjust for your body. But that's ridiculous to use a 1lb weight (unless it was a typo??), after all you need to do something heavier than a water bottle otherwise you aren't doing anything at all.
Spectra Spectra 8 years
I used to get sore wrists after doing pushups, but now I do them while holding onto a pair of dumbbells resting on the floor. For whatever reason, if my hands aren't flat, I don't get the pain.
Allytta Allytta 8 years
nowari :D interesting... stair master is for your bum and legs, FYI
Allytta Allytta 8 years
berlin, 20lbs? that's how your petite wrists fall off. girls, don't listen to her, you'll just fuck your wrists even more. i' d start with 1 lbs so that there's no damage to my extra sensitive joint.
Berlin Berlin 8 years
Definitely start doing the wrist exercises (you'll be surprised how effective they are!). I'm very big into strength training, but my wrists are super petite...It would be hard for me even to hold the handle of a pan in one hand steady & out while moving the food out of it on a plate, it'd keep trying to just fall or snap backwards. BUT after doing wrist curls for many weeks, I started to notice a huge difference. To do them, you sit down with your knees/thighs parallel to the floor, and you grab a dumbell (I usually would do about a 20lb weight), rest your forearm on your thigh close to your knee, wrist hanging off, then just curl up SLOWLY and curl back down. Also what is really helpful would be to start using gloves that have the support for wrists when you are lifting weights. Not only will it be sure that your wrists are properly aligned but also it protects your hands from those rough weights!
nowari_101 nowari_101 8 years
mu wrists hurt lout when i use the stair master
Red-Sharpie Red-Sharpie 8 years
I have really small wrists so I feel your pain =( Take the advise to concentrate on keeping your wrists straight and aligned, it helps a lot! Also, try "farmer's walks" for your forearms. Pick up a couple of heavy dumbbells (at LEAST 20 lbs, if you're really weak) and just walk around until you feel the burn! Really easy and effective.
anns anns 8 years
I get really sore wrists doing yoga I find after a few downward dog's my wrists are killing me...I try to use my fingers but no matter what I still get sore wrists.
Allytta Allytta 8 years
yeap, weak wrists here as well. all started when i began playing tennis as a teenager.
Renees3 Renees3 8 years
my wrist always hurt when I do a lot of push ups. I've tried moving my hands around but I just don't think they're strong enough to support me all like that
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