Introduction
Wrist discomfort is a common challenge for many of our class participants. Our wrists are small but complex joints that support body weight during exercises like planks, push-ups and various other fitness class movements. Understanding the causes of wrist pain, the common conditions associated with it and how to strengthen the area safely can make a significant difference to training and overall quality of life.
Common Wrist and Hand Conditions
-
Carpal Tunnel Syndrome
- Caused by compression of the median nerve passing through the wrist
- Symptoms include tingling, numbness, weakness and sometimes pain in the hand and fingers
2. Tendonitis (Flexor or Extensor Tendonitis)
- Inflammation of the tendons around the wrist, often from repetitive use
- Presents as aching, stiffness or sharp pain with certain movements
3. Arthritis Auto-immune - related (rheumatoid arthritis) can affect wrist joints
- Leads to swelling, stiffness, reduced range of motion and pain
4. Ganglion Cysts
- Fluid-filled lumps around the wrist that can restrict mobility or cause discomfort when weight-bearing
5. Sprains and Strains
- Overstretching or injury to ligaments or muscles in the wrist and hand.
Why Wrist Pain Happens
- Weight-Bearing Exercises: Moves like planks, push-ups or quadruped positions place the wrists in extension under load.
- Overuse and Repetition: Repeated gripping, lifting or typing outside class can contribute.
- Poor Alignment: Collapsed arches of the hand, locked elbows or sinking into the wrists increase strain.
Building Wrist Strength Safely
- Warm-Up and Mobility
- Gentle wrist circles, flexion/extension stretches and spreading the fingers help prepare the joints.
2. Gradual Weight-Bearing
- Start on fists, forearms or with props (yoga block, rolled mat) to reduce the angle of extension.
- Progressively increase load tolerance.
3. Strengthening Exercises
- Weight training and body weight training with dumbbells or resistance bands.
- Grip strengthening using stress balls or therapy sticks.
- Wall push-ups (on a wall or table) to build hand and forearm strength. Gradually increasing weight bearing.
4. Alignment Cues
- Spread fingers wide, press through the fingertips and base of the hand (not just the heel).
- Keep elbows slightly soft to reduce joint compression.
What Can Hinder Wrist Discomfort
- Excessive Wrist Extension: Spending long periods in extended positions without variation or
- Bodyweight and Wrist Load
- Your wrists are incredibly small joints to take bodyweight. The 8 carpal bones in each wrist together weigh only a few grams but in all-fours or a plank they can be asked to support 40-60% of your total bodyweight
- This is pure physics, not a judgement on fitness. The more load we ask a small joint to carry, the more important preparation and alignment become
- If you are currently carrying extra weight, whether that's bodyweight, muscle mass or even a heavy bag all day - your wrists are already working harder in everyday life. Add sudden weight-bearing exercise without preparation and the joint capsule, tendons and cartilage feel that extra compression
- This doesn't mean you should avoid weight-bearing work - in fact, it's excellent for building bone density
- Skipping warm-up and mobility: Cold, stiff joints are more prone to pain
Why We Always Mobilise Before We Weight-Bear:
- Conditions like Rheumatoid Arthritis and Carpal Tunnel Syndrome all affect the wrist complex - which is actually 8 small carpal bones, plus the radius and ulna, held together by a very tight joint capsule and over 20 ligaments
- Because the wrist is not designed to be a weight-bearing joint (unlike your hips or knees), we must prepare it every time before we put bodyweight through it in planks, press-ups or all-fours work. This is why we always mobilise.
Here is what mobilisation actually does in medical terms:
- Synovial Fluid Production & Joint Lubrication - Every wrist joint is a synovial joint. Movement compresses and releases the cartilage like a sponge. This stimulates the synovial membrane to produce synovial fluid, which contains hyaluronic acid. The fluid lubricates the articular cartilage, reduces friction and delivers oxygen and nutrients to the cartilage, which has no direct blood supply. Without this, we get dry, high-friction weight-bearing which accelerates wear and tear
- Viscoelastic Warm-Up of Tendons and Ligaments - The flexor and extensor tendons that cross the wrist, and the transverse carpal ligament that forms the roof of the carpal tunnel, are viscoelastic tissues. Gentle mobilisation raises their temperature and blood flow, increasing their extensibility and load tolerance. A cold, stiff tendon is far more likely to cause compression in the carpal tunnel space, which irritates the median nerve - the mechanism behind Carpal Tunnel Syndrome
- Joint Capsule Distensibility and Proprioception - Wrist circles, flexion/extension and ulnar/radial deviation gently stretch the joint capsule and stimulate mechanoreceptors. This improves proprioception - your brain's awareness of where the joint is in space - and improves neuromuscular co-activation of the wrist stabilisers. Better stability means less abnormal shear force on the cartilage and seal joints, which protects against both OA and RA flare-ups
- Reduces Synovial Impingement - If we go straight into weight-bearing, the folds of the synovial lining can get pinched between the carpal bones. Mobilisation moves these folds out of the way.
How Can Wellasia Help?
Our specialist classes focus on helping you move safely and confidently through:
- Gentle wrist mobility encouraging comfortable movement and helping maintain joint flexibility (wrist circles, flexion-extension movements)
- Strengthening exercises to build strength in the muscles of the hands, wrists and forearms to improve support and function (wrist extensions and flexions using dumbbells, pronation and supination exercises using therapy sticks, isometric wrist exercises)
- Tailored weight-bearing exercises and functional loading: appropriately progressed weight-bearing can help develop strength and improve tolerance to loading (wall weight-bearing exercises, quadruped weight shifts)
- Gradual progression - helping you develop strength and tolerance to appropriate weight-bearing activities at your own pace
- Whole-body strengthening - improving shoulder stability, upper-body strength and movement control to support everyday activities
People often believe that weak wrists are the reason they cannot hold a plank. However, wrist discomfort during planks can also result from limited wrist extension, poor tolerance to loading, excessive bodyweight, previous injuries or conditions affecting the joints and nerves. We not just tailor the exercises for you so your wrists get stronger - we also teach you the difference between wrist mobility, strength and weight-bearing tolerance.