Some common wrist injuries during weight training include tendinitis, sprains and carpal tunnel syndrome. Tendinitis is the inflammation, or swelling, of the tendon sheath. Sprains are caused by injuries to the ligaments. Carpal tunnel syndrome is caused by compression of the median nerve in the wrist. Using improper form and overtraining are the usual suspects when it comes to these types of injuries.
Improper Form
When you pick up a dumbbell or barbell, check the positioning of your wrist. Maintain a neutral wrist during exercises and avoid flexing or extending the wrist with movement. A common exercise for improper wrist positioning is the bench press. Think about maintaining a straight line from your fingers to your elbows during a bench press. Avoid allowing your wrists to "break" or extend as you press.
Too Much Weight
Trying to lift too much weight can lead to injuries all over the body, including the wrists. When you are lifting, check for proper form. If you cannot perform the exercise with proper form, you are probably trying to lift too much. Think about a bicep curl -- if you need to flex or extend your wrists to lift the weight, you are probably trying to lift too much and could end up with wrist pain.
Too Little Rest
Tendinitis and carpal tunnel syndrome are usually caused by overuse. Lifting frequently, especially heavy weightlifting, can lead to overuse of the wrists. The American College of Sports Medicine recommends to do strength training on two to three nonconsecutive days per week. Give yourself at least a day's rest between weight-training workouts. If you like to lift daily, try a split schedule (see Resources).
Prevention
Remember that form always trumps weight. Improper form slows your progress and increases your risk for injury. If you have a previous wrist injury, you may benefit from wearing a brace or wrap during weightlifting exercises. If you are experiencing severe or reoccurring pain, talk to your doctor before continuing.
