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Wrist Pain during CrossFit

By 7th August 2020 No Comments

Why do we suffer from Wrist Pain in the Gym?

The wrist is a small vulnerable joint full of tiny bones, ligaments and tendons. Pain can arise from compression, strain or irritation of these structures. Whether you are new to CrossFit or a regular, you have probably been faced with the front rack, gripping barbells, handstands, pull ups, push ups, burpees, the list goes on. All these movements can cause wrist pain, especially if done incorrectly.

Improper positions
If we are attempting new movements, moving too fast, or putting pressure on our wrist for long periods of time in positions we are not used to, wrist pain can arise. There is a certain amount of discomfort that is going to happen when you start CrossFit, it is similar to the muscle pain you might have felt when you started exercise for the first time. But there are some things we can do to help lessen the pain and take care of your wrists. Being mindful of your wrist position in movements can help i.e,

Elbows in front of the bar with a front rack
Screw hands into the floor with push ups and handstands
Grip your whole hand around the barbell and rig
Knuckles to the ceiling when holding a barbell overhead
Thumb under the pull up bar/barbell for the strongest grip possible

Mobility and Stability
Mobilizing and strengthening the wrists is also super beneficial. Some simple yet effective mobility exercises are shown below, hold each for 60 seconds and repeat 2-3 times:

Forearm Stretch

Reverse Forearm Stretch

Reverse Forearm Roll (Foam roller or Ball)

Some stability exercises to help build strength and stability in the wrists include (10-15 reps of each and 2-3 sets):

Palm Push Ups :
Can be done on your knees or your toes, starting flat on palms and pushing up onto finger tips, then finishing back flat on palms for one rep.

Plate Flexion and Extension. Plate Flexion – Start with light plate in hand, with palms facing ceiling, lift plate towards you and release down to neutral for one rep.

CrossFit stretching

Plate Extension – Start with light plate in hand, wrist facing the ceiling and lift plate towards you, keeping the wrist facing ceiling throughout the rep.
Palm Push Ups

Give the above a go and if you’ve any queries, questions or would like to learn more please feel free to reach out to me directly: [email protected]