Wrist pain as the result of lifting weights can be excruciating, interfering with your exercise routine and even simple daily activities like picking up a bag of groceries from your shopping cart. Because wrist pain can sometimes signal a serious injury, it is important to understand what can cause wrist pain during weight lifting and how it can be remedied.
Symptoms
Pain in the wrist during or after weight lifting can vary from person to person, ranging in severity from mild to debilitating. It can worsen with activity and can sharpen when you lift weights. Pain can be accompanied by other symptoms such as tenderness, a dull ache, swelling, bruising, warmth and redness. In addition, you can notice problems with stability or even loss of mobility in the wrist.
Causes
Pain in the wrists that occurs while or after weight lifting can be due to tendinitis. This condition, which occurs from repetitive motions or from sudden injury, causes the tendons in the wrist to become inflamed. In addition, wrist pain can be due to muscle overuse, especially if you lift weights without giving the muscles about 48 hours to recover. You can also fracture, dislocate, sprain or strain tendons, muscles and bones in the wrist while weight lifting. It can also be due to a condition called syndesmosis, which occurs when you damage the interosseous membrane in the forearm.
Treatment
Temporarily stop lifting weights to prevent further injury and reduce any swelling. Place a cold pack on the wrist for about 20 minutes at a time to treat inflammation, pain and swelling. Take an anti-inflammatory medicine such as ibuprofen. In addition, you can compress the wrist with an elastic bandage to help reduce symptoms and pain. If pain worsens or does not respond to home treatment, consult a doctor. Serious sprains, tendinitis, dislocations, fractures and syndesmosis sometimes require surgery or physical therapy.
Prevention
To prevent wrist pain, make sure that you stretch your arms prior to weight lifting. This will help maximize the range of motion of your muscles and joints and help minimize muscle tightness or trauma. In addition, it is important to vary your routine, especially if one type of exercise causes you pain. Work the muscles of the upper body one day and the lower body the next. Consult with a doctor or trainer to be sure that you are using the proper technique when you lift weights.
