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How to Fix Wrist Pain | Working Out (6 WAYS!)



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Wrist ache throughout workouts is likely one of the most typical joint illnesses you may expertise. On this video, I’m going to indicate you tips on how to repair workout associated wrist ache by going over the very best methods to deal with joint and muscle causes in addition to issues you are able to do on particular exercises.

To begin, I feel it’s helpful to attempt to pinpoint the place in your wrist you’re feeling ache. For instance in the event you really feel wrist soreness on the again facet of your wrist within the space of the carpal bones, then you’re possible coping with an impingement or joint immobility situation somewhat than a muscular one. Right here you’ll need to incorporate the joint mobilization to your wrist to assist restore regular extension.

This easy wrist mobilization is one which you are able to do your self with no tools in any respect. Merely squeeze your wrist along with your thumb and forefinger and distract that carpal bones simply sufficient to clear the top of the radius. From right here, glide the wrist radially and transfer your wrist into extension by pushing the hand palm down right into a bench. You shouldn’t expertise ache while you do that. Do it for a couple of reps after which retest your vary of movement and you must discover that it has improved considerably.

If then again your discomfort is extra on the underside of your forearm and tends to run up and down the forearm when your wrist is bent backwards, then that is extra indicative of a muscle tightness. Right here you don’t solely need to simply stretch the muscle tissues of the forearm by bending your wrist again and maintaining your fingers straight however you need to manipulate the tissues themselves with some myofascial launch.

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You are able to do this by urgent your forearm right into a stable floor (like a squat rack upright) after which flossing the muscle tissues by the compressed space by transferring the wrist round in circles in addition to backwards and forwards into flexion and extension. Do that till you are feeling the ache subside in your forearms.

The subsequent step upon getting addressed the kind of ache that you just really feel in your wrists when figuring out is to establish the precise exercises that you just get soreness in while you carry. The commonest ones that I coated on this video are the bench press, pushups, bicep curls and the back and front squats. Every considered one of them calls for a little bit one thing totally different than the others and subsequently have to be addressed individually.

By means of some advantageous tuned cautious adjustments within the place of the grip or the position of the bar in your palms, you will notice that you’ll be able to right the ache that you’re feeling with out diminishing the effectiveness of the exercises.

This is identical strategy that we use that has led to ATHLEAN-X changing into the go to selection for skilled athletes of their coaching and workouts. We not solely present you tips on how to make features in muscle measurement and tips on how to lose fats however we put the science into every little thing we do and maintain a precedence on doing it safely so you may maintain lifting at a excessive degree for a protracted time period. You may get this system by visiting and deciding on from our varied workouts primarily based in your particular person coaching objectives.

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For extra exercises to your wrists and methods to strengthen your wrists, be sure you subscribe to our channel right here on youtube at

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29 Comments

  1. I LOVE you brother, but I'm completely confused because (all) of your other videos say to "(never) do curls with your hands on that position", but to rather "push from pinky-side of the palm and always supinate outwards."

  2. I’ve seen a lot of shit talkers against athlean-x dude but this video helped me. My post cycle wrist pain has been insane and so the workout modifications for curl and squat have given me ideas. I could finish last set of squats yesterday from too much wrist pain. Crazy

  3. OMG!!!!!!!
    I was having wrist pain due to wrist curls from 2 days. When I watched your video the 2nd method really helped me a lot. It really reduced my pain. Thank YOUUUUUUUUUUUUUUU😍😍😍

  4. Thank u… I have been exercising since I can remember but recently started having wrist pain. I don’t have a dip bar to workout the lower part of the chest, so I use a wall with open hands. I applied your technics and found the sore spot on my fore arm… squeezed my wrist and stretched it… I also made fists when I dip.

  5. At this point I morally need to buy one of Jeff's programs or just give him some cash, such is the value of the things I've learnt from him! Jeff you sorted my wrist and shoulder issues

  6. I loved you, I couldn't take it anymore with the pain in my wrists, there comes a time when you can't do a single repetition because of the pain itself. Thanks for the advice, I tried with my fists and I've done push-ups again.

  7. Problem Areas:
    0:43 – forearm
    1:45 – wrist itself when bending wrist backwards (2:13 – stretch to fix this)
    3:09 – wrist on the pinky side (5:30, this will tell you if this is the type of pain you're getting). For this type of wrist pain, BE SURE YOU ARENT PINCHING THE CARTILAGE OF THAT SIDE OF YOUR WRIST WHEN DOING ANY EXERCISES)

    Solutions:
    3:23 – bench press (grab with your thumb more than your fingers; wrists should be straight up and down, not bent backwards)
    4:15 – push-ups (on your fists or grab dumbbells)
    5:30 – bicep curls – use an EZ bar, or use your thumb and pointer finger almost entirely to grip the barbell/dumbbells, or just let your wrists bend backwards a little bit during the curl (found this from the video below)
    6:43 – front squats (wrap resistance band around barbell then hold the band)
    7:50 – back squats (use arms instead of hands to secure the barbell)

    From other videos:
    https://youtu.be/dl_GlQJPy8Q
    2:39 – wrist stretch but instead of bending backwards, twist your wrist

  8. Pain in my wrist has been so bad I couldn’t even do a press up. I’ve just done that second exercise and I’m 100% pain free and have just done press ups to prove it to the Mrs 😂 shocked! Not gonna lie, Wasn’t expecting that outcome when google linked me to YouTube 😂

  9. Any tips for alleviating the pain on the pinky finger side of the wrist mentioned as a result of bad for during curls? I only use dumbbells so I will have to be sure my form is proper going forward but still struggling with pain and discomfort

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