If you have pain in your wrists when you do things like push-ups, handstands, or barbell front-rack-based movements, we can help. We are physical therapists in Tennessee who specialize in fitness and sports.
Below are a few guidelines of things you can do to help yourself get back to the training you want to do.
Location of Wrist Pain
First, is your pain:
- At the crease of the back of your wrist, or maybe on the back side of the base of your thumb?
Or
2. In your forearm a few inches above the wrist or even closer to the muscles in your elbow? This might be on the front or back side of your forearm.
How to fix wrist pain during push-ups or similar exercises:
If your pain is more in location #1, the back crease of your wrist, here are 3 things you can do to start feeling better:
- Reduce weekly volume of aggravating activities (ie: push-ups) by 50%. Each week add back 10% as long as pain is 2/10 or below.
- Try intermittent compression with a tool like mobility floss every day.
- Determine if you have adequate wrist extension range of motion. If you don’t, start with some light wrist extension stretches.
If your pain is more in location #2, around the muscles of your forearm on the front or back, here are 3 things you can do to start feeling better:
- Reduce weekly volume of aggravating activities (ie: push-ups) by 50%. Each week add back 10% as long as pain is 2/10 or below.
- Self-massage of achy muscles. Spend 2-3 minutes using your other hand or a lacrosse ball to work on these areas. Perhaps at a 5-6/10 intensity.
- Work on forearm strengthening with a movement like wrist lifts.
We hope these simple tips help you. Try them for a couple of weeks. If you need more help contextualizing these solutions to your case, reach out to us! We are sports physical therapists in Nashville, TN and Brentwood, TN. We help athletes overcome pain and get back to the sports or active lifestyles they love. We do this with minimal sessions and honest and transparent communication.
