Between 1990 and 2007, almost 1 million people in the United States injured themselves while weight training, according to a 2010 study in the "The American Journal of Sports Medicine." Sprains and strains made up 46.1 percent of the injuries. Chances are that many of these involved wrist pain. The general sensitivity of the wrist combined with a lack of proper technique means that wrist pain from weightlifting is a common complaint.
Wrist
Bones and ligaments in the wrist are complicated and prone to damage when lifting heavy weights. Because ligaments connect the wrist to muscles in the hand and forearm, damage in these areas can result in wrist pain, according to "Differential Diagnosis and Management for the Chiropractor." The wrist was not designed to bear too much weight. If you put regular pressure on the wrist through weightlifting, you risk causing wrist pain.
Tendinitis
Tendinitis can affect weightifters -- particularly those with poor lifting technique, according to doctors at the Hospital for Special Surgery. It also occurs in weight lifters who attempt weights that are too heavy for their current skill level, thus putting additional strain on the arm. Tendinitis leads to an inflamed tendon in the forearm, resulting in wrist and arm pain.
Bad Technique
Bad lifting technique can trigger wrist pain in weightlifters. For example, when bench pressing, many weightlifters let their hands roll too far back, according to the StrongLifts website. This puts extra stress on the wrist joint. Instead, position your forearm directly beneath your hand in a straight line. You should also try to position the bar as tight against the palm and as close to the wrist as possible to avoid any wrist pain.
Exercising
Stop any weight lifting exercises if you feel wrist pain until the area starts to heal. In particular, avoid any overhead weight lifting, according to "Weight Training for Dummies." Alternatively, try decreasing your weight load until you find a level that doesn't cause you any pain. However, you should consult your doctor if you feel any persistent pains and ideally avoid weight training altogether until you're fit and healthy.
Prevention
Some exercises can help prevent wrist pain when weight lifting, according to "Weight Training for Dummies." For example, reverse and standard wrist curls can keep the joint supple and strong. The McKinley Health Center offers suggestions on how to perform a reverse wrist curl. Sit in a chair and pick up a small hand weight. Rest your elbow on your knee and keep your palm facing the ground. Gently lift the weight up and down. Stop if you feel any pain. For a standard wrist curl, turn your arm over so the palm faces the ceiling.
References
- "Differential Diagnosis and Management for the Chiropractor: Protocols and "; Thomas A. Souza; 2009
- "Weight Training for Dummies"; Liz Neporent, et al.; 2006
- Hospital For Special Surgery: Sports Injuries of the Hand
- McKinley Health Center: Are You Feeling Any of the Following?
- "The American Journal of Sports Medicine":Epidemiology of Weight Training-Related Injuries Presenting to United States Emergency Departments, 1990 to 2007; Zachary Y. Kerr et al.; Feb 2010
