What can I do about wrist pain?

To address wrist pain, especially related to activities like lifting or other strenuous wrist activities, you should focus on improving wrist and shoulder mobility and strength. Here are the key steps recommended on the Mind Pump Podcast:

1. Wrist Mobility and Strength: Engage in wrist mobility exercises and strength training specifically tailored to support wrist health. This can include wrist cars (controlled articulations) to improve mobility [1].

2. Regulate Training Intensity: If experiencing pain, it might be necessary to adjust the intensity of your workouts. For example, switching from barbell to dumbbell exercises can help manage and distribute the load more effectively, reducing stress on the wrist [1].

3. Incorporate Reverse Curls: Exercises like reverse curls or Zotman curls can strengthen the forearm extensors, which support the wrists. These should be done with light weights initially and can be part of your regular training routine [1].

4. Massage and Recovery: Engaging in deep tissue massage and allowing time for recovery and healing when wrists feel overworked can be crucial. This helps to decrease inflammation and promote healing [2].

5. Stability Exercises: Implement stability exercises, such as the kettlebell bottom-up press, to strengthen wrist stabilizers. This exercise is beneficial as it reveals weaknesses in stabilization and helps in improving grip and wrist strength [3].

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     1

     Mobility and Recovery

     01:24:29
     
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     2

     Forearm Relief Strategies

     01:00:35
     
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     3

     Wrist Stability Solutions

     01:08:19
     
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     4

     Wrist Pain Solutions

     01:10:42
     

6. Avoid Dependencies: Be cautious about relying on wrist straps or braces, as they might alleviate symptoms temporarily but don’t address the root cause of the pain. It is better to strengthen the wrists naturally to avoid long-term dependence on these aids [4].

Overall, a combination of strengthening exercises, strategic modifications to workouts, and adequate recovery practices are key to managing and preventing wrist pain.