How to Fix Wrist Pain | Working Out (6 WAYS!)


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today I want to talk about wrist pain. By far, one of the most common areas that
you can suffer from some discomfort, and if you’re trying to lift around it I can tell
you this: it’s probably going to make it very difficult, if not impossible. So what we want to do is, show you some ways
that you can fix it – depending upon where it is in the first place – and then secondly,
take some of those more popular exercises that it occurs with and show you what to do
about it. So first of all, if I come over here, the
thing I want to look at is “Where am I feeling the pain when my wrist is moving?” Do I get it directly in the wrist, or do I
get it more into the forearm here?” If you’re feeling front side forearm pain,
down here, when you’re doing something with your wrist and your wrist is bending back,
then likely you’re looking at some sort of a restriction in the tissue and muscles on
this side of the forearm, and means that may need to be addressed. One of the easiest and quickest ways you can
do that is, if you’re getting that discomfort when you bend your wrist back, it’s probably
some flexibility, or mobility issues in those tissues, as I said. So you can take your forearm, put it up against
a squat rack, just like this, and find the sore spot. Once I find that sore spot there, then what
I want to do is compress it, and then use my wrist to just move it around, and basically
floss those muscles up against that. So if I have that tight, sore spot there with
compression and I do this – even if I just do back and forth with my wrist – you can
see that those muscles are basically running up and down, contracting, and extending, up
and underneath this compressed area. So I get some of that relief in there. You should feel it be a little bit sore, but
then when I come out of there and start pressing there should be a little bit of relief. The second most popular area that you’re going
to feel some discomfort is actually in the wrist itself, in the carpal bones when I bend
my wrist backward. That’s where you’re going to have most of
the issues. One of the things you can do there, as I’ve
shown before – I’ll show you again because it kind of works right away – is self-mobilization. So you can take your wrist, and you realize
that the radius is going to be longer than the ulna. The two bones here that make up the forearm. So if this is longer, what we do is take our
thumb and our finger, we go right around it. Right above those bones you’ll see there’s
a shelf that you can literally rest your fingers in. What you’re going to do is distract the wrist
bones themselves by squeezing. When I squeeze here you’ll feel a little distraction. In other words you’ll create some space between
the end of these two bones and the wrist bones themselves. So now with this distraction, realizing that
the angle is going to be a little bit upward, because we know that the radius is longer,
we do this, we pull this way. So I’m sliding with this finger up, in this
direction. So squeeze, and then slide up here. Now I’ve created a little bit of room, and
I come here, and I just lean into the wrist. Then reset. Squeeze, slide up, and then lean into extension. You’ll see that you instantly get more extension. If I was only going this far, then I could
go about that far. It’s a mobilization you can do right before
you do what I’m going to show you now so you have some extra room. The last place that you get soreness is on
the underside of the wrist here, and that’s more of a cartilage issue that’s coming from
pinching on curls, and I’ll show you what you do about it. But now the popular solutions, the things
that you can instantly pay attention to. On a bar, when you do a bench press, people
complain of wrist pain. Why? It’s where they’re holding the bar. So if I were to get down here, and I were
to hold the bar in my fingers, like this, watch what happens when I go, and I lift out. If it’s in my fingers it’s going to roll back
and push all the way down into my wrist, into extension there. You can see that’s a lot of stress, even just
to hold this thing now is a lot. So what you want to do is, you want to grip
from the thumbs down. Don’t grip from the fingers. Grip from underneath with the thumbs. So now what I do is, I come underneath here. Now the bar is all the way in the bottom half. I wrap around that way and I come up out of
there. Now look at the neutral position of the wrist. You see, it’s much more lined up straight
here. This way like that, flat, then it was way
back here. So that’s the first thing you want to do. The second thing, if you’re doing pushups,
when I come down to the ground, if I were to do a pushup I have a problem. Why? Because when I come down here look at the
position already. I’m getting that pinching. Again, this is more common that you feel it
here, but you could feel it on the other side. So you do both things that I showed you right
off at the start of the video. But if I’m here and I’m getting all this discomfort
the thing I can do is, number one, if I have strong enough hands I can just do them on
my knuckles. Instantly, now I’m going into that flat position. I’m getting rid of all that extension, and
when I’m here I come down, and it’s a lot less of a problem for me. Of course, if you wanted to – because this
is a little uncomfortable for you – just grab two dumbbells, grab them and do them
that way. You’re still going to have the same neutrality
here at the back of the wrist, which is going to be perfect. So there’s two problems. The next thing I mentioned: bicep curls. If you’re doing a bicep curl and you’re feeling
that pain on the underside, a lot of times that comes from the fact that, as you’re trying
to lift you’re kind of cheating. You’re getting your elbows underneath. The weight is heavy. You can see that with your hands in the supinated
position and getting your elbows in tight, you’re basically weighting down, right there,
the wrist into this position. Now if you want to make yourself hurt instantly,
all you’ve got to do is supinate as far as you can, and then pull down this way. Okay, supinate, and then pull on the top part
of your thumb, and pull down. You’ll feel a pinch even if your wrist doesn’t
hurt. That’s what’s being recreated there. So if you’re getting that, number one, you
can use an easy curl bar which will put your hands in this position here. It will put them less from here, and more
into this neutral position here, which will help. But if you don’t have one and you’re still
going to do a straight bar then what you want to do is, you want to try to curl almost with
the thumb and the forefinger, okay? Obviously, you’ll wrap the other ones around,
but by doing that we’re allowing ourselves to almost take a bit of a more neutral grip
instead of being all the way here. It doesn’t impact your ability to lift the
weights. Again, I squeeze as hard as I can through
these two fingers, let the third one come on and help a little bit, and then just comfortably
wrap the fourth and fifth finger around. But I’m able to curl now without having all
that stress into that bottom position. Finally, it’s not all about upper body. Your wrists can actually bother you when you’re
doing leg training. So now, let’s say I come up to the bar and
I’m going to do a front squat. If you do a front squat you know that the
demands of the wrist in this position, for this exercise are extreme. The amount of stretch that you have to be
able to get into. Again, on both this side and potentially on
the backside here. So I don’t even have the straps here to
demonstrate. I have a band. Whatever you have, if you have the straps,
or a band you literally would wrap this around, and then come up underneath here, and wrap
this around here. Again, with the straps it’s even easier, and
then wrap it around your wrist. Then when you’re up in here and you get ready
to do your front squat you’re just holding on that way. So now, when I hold, my hands are now in this
neutral position, number one, and I don’t have them bent all the way back here like
that. Now obviously, the secret to the squat – here,
the front squat – is to be keeping the elbows up, and the shoulders and the head up the
whole time anyway. But the idea is that this takes the demand
away from the wrist. Likewise, on a back squat if we take this
off, on a back squat some people say that they can’t get into that position either,
comfortably, because they feel like they have to be here, like that. But you really don’t even have to squat
that way. A lot of times people will actually coach
that with the squat, if you get your traps muscled up enough to rest them up there, even
in a back squat, a little bit lower, you could actually just push in with your wrists in
this position here. You don’t even have to be gripping the bar. You’ve basically locked it into place just
by having the high shelf, and pushing down from the forearms. That actually feels great. So you don’t have to even have the wrists
involved if that’s a problem for you. That’s something you might have to adapt to
because it’s a little bit new feeling, but it definitely will work. So there you go, guys. You now have something you could do if the
pain is on this side. If the pain is on the backside, or more importantly
up in the joint itself, you’ve got the mobilization you can do. Then of course, on some of the most popular
exercises that people complain of wrist pain on, now you’ve got a weapon and a little tweak
that you’ll want to focus on to get you through those as well. In the meantime guys, if you’re looking for
a program that doesn’t ignore things like this – because obviously our bodies need
to be working properly and able to do the exercises you want to do – as a physical
therapist it really means something to me. That’s what we put as the cornerstone of everything
we do here at ATHLEANX, including all of our programs. If you head to ATHLEANX.com right now you
can get any of our ATHLEANX training programs and start training a little bit smarter to
allow you to train harder and get better results in the long wrong. In the meantime, if you’ve found this video
helpful leave your comments and thumbs up below. Let me know what else it is that you’re kind
of suffering from, dealing with, issues; whatever. I’m glad to try to cover them in a future
video here, on this channel. All right, guys. See you soon.

100 Replies to “How to Fix Wrist Pain | Working Out (6 WAYS!)”

  1. Thank u sooooo much I been dealing with this wrist pain now instant relief i love u lol now if u can fix below my knee cap but i have a bone bump about a finger below it and it hurts between that

  2. Holy crap! I've been dealing with a wrist problem since I tweaked it from snatch/press – this video is no-cap dead on. Thanks Jeff!

  3. Thank you so much. I just pressed or above the wrist as suggested and my pain instantly reduced….. unbelievable. Can you please make a video on pain in shin bone as well….thanks again

  4. I pinched my nerves from putting the bar on my fingers instead of my thumbs. Thanks for the tip and now I have to wear a wrist support brace for my pinched nerves so it heals good

  5. I play guitar and over time it has caused my right wrist to hurt super bad, on a general bases. Let's see if these do the trick. Thank you.

  6. Not only i know how to get rid of this pain, but I learned how to do bench press correctly so I know what should now I add to my warm ups and how to do bench press correctly 👍👍👍👍👍

  7. I spent 2 wks looking up websites, and other youtube videos on my right hand wrist pain. And finally came across your video. I cant believe how well your wrist stretch helped, instantly felt better. Thank you so much for taking the time to make these videos. I'm a big fan of your other videos, but this one made a big difference for me. Thanks Jeff! I really appreciate it! -Chris

  8. My pain is on the top side. I tried what he suggested but it didn't help at all. Any thing else I can do?

  9. I was weight lifting for the first time and after i was done i noticed a vein in my wrist. I am too scared 😧😧😧😧 is this normal? I am feeling kind of good now i am gonna take a break for 1 weeks maybe.

  10. Oh my freaking god. I have recurring wrist flare ups and typically do yoga to relieve it and throw a brace on when I sleep or do intense activity. However, this bout, my usual routine has not been working. Your exercise gave me IMMEDIATE relief. I just started laughing maniacally and my husband was like, "Are you ok?" Yes, I'm okay. I'm more than okay. I'm ecstatic.

    I am feeling tender from having major inflammation for the past week but the actual pain is gone. Thank you so much!

  11. When I bend my wrist forward it hurts like hell anyone know how to fix this I’ve been feeling it for 3 days not knowing how to fix it
    Edit: please someone reply

  12. Hi Jeff, Im suffering from wrist pain. I believe it's from the Bench press. I will check for my wrist placement as you mention. I believe it's not advisable to do back workouts in this condition? The wrist is bothering me when I do… I'm thinking of avoid these completely or using straps? Also, is putting Ice on the wrist (bucket with water and Ice) to reduce inflamation advisable? I believe you shouldnt Ice a body part for over 10 min. Otherwise you might aggravate it?

  13. thanks so much man, i have pain in my left wrist, i am gonna try what you have suggested. Question though, what causes this pain?

  14. Holy shit Jeff has fixed both my back and wrist pain. Why is Jeff not the most paid man in the entire world Jeff I fucking love you

  15. Jeff said “the last place you get soreness is on the underside of the wrist, and that’s more of a cartilage issue. That’s coming from pinching. “

    I understand how to prevent it in the future but he did not say anything on how to heal this form of wrist pain.

    Does anyone have any suggestions?

  16. Hey Jeff, I have recently suffered tendenitis in my wrist and found that many exercises I once did I can no longer do with the injury. I have lost a lot of strength. Every time I try to work out normally again but with modifications like you've suggested or others have suggested, it still gets re-injured. It's been over 2 months since I have been able to lift weights regularly. Thank you in advance for your advice and support!

  17. In my kungfu clases i do pushups with the wrists. Normally i get that right but this time i got a little hurt. This video is very helful!

  18. 2:46 I don't really get the part with the finger sliding "in this direction". Can't really see it clearly in the video. So I am wondering if I do this right or not 🙁

  19. This is great ive always done pushups on my knuckles becuase I have pain in the wrist right in the pad if my hand up into the wrist girdle

  20. i got this accident but there was no tear or wound and it's been a month to my accident and i feel sharp pain when i bend my wrist back. can any one tell me about it. it's pain only when i bend my wrist back.

  21. I have been a professional illustrator all my life. I'm 49. The computer destroyed my hands to a point I had to stop working as an illustrator. I am now trying to address my hand issues at the gym. The physical routine alone has helped so much. I have also rebuilt my body like it was when 35. I was terrified I would lose everything. I don't have carpal tunnel. I have strong grip strength, it just hurts to move my hands. It's just RSI. I have a feeling this video will really help me. It addresses my issues exactly. Thanks so much.

  22. 24 years old and after my lifestyle has consisted lifting, commercial fishing and banging nails my wrists have been irritated lately, this may save me from some more serious conditions in the future. Thank you

  23. yo wtf. Didnt have wrist pain but tried it on my right hand just to stretch myself out. Instantly felt a pain so i stopped, now i havnt been able to do any exercises for the last few days cause my right wrist hurts if i bend.

  24. Thanks, had trouble with going to the gym because of the wrist pain, and you went over the primary exercises that i do which causes me wrist pain, so thank you alot! 🙂

  25. I just got into boxing and after a bag work out my wrist starts to hurt. Like in right side of the right wrist on upper part. And pain only when I'm twisting to check the time. Is it a sprain? Should i see dr?

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