How to Train with Bad Wrists: Effective Tips and Exercises
Wrist injuries are common among gym-goers, especially those who lift heavy weights or perform intense bodyweight exercises. Whether dealing with a strain, sprain, or broken bone, you can maintain your fitness routine while allowing your wrist to recover. Feeling a little defeated after injuring your wrist? Keep these nine tips in mind and try them during your next training session.
Upper Body Exercises That Don't Use Wrists
1-Use Resistance Bands
Holding dumbbells or a barbell may be impossible if you have an injured wrist, but resistance bands can be an excellent alternative. Resistance bands allow you to perform almost all the same exercises you would do with weights, such as chest presses, shoulder presses, bicep curls, and chest flyes, without straining your wrist.
Benefits:
- Keeps the wrist in a neutral position.
- Avoids unnecessary flexing or extending.
- Prevents fatigue of small wrist muscles.
2-Try Kettlebells
Kettlebells are another fantastic option for those who can't grip dumbbells or barbells but still want to strength train. They require you to keep your wrist straight and stable, making them ideal for anyone unable to flex or extend their wrist. Some effective exercises include:
- Snatches
- Rows
- Overhead press
- Floor press
3-Modify Planks and Push-ups
Bodyweight exercises like planks and push-ups can be challenging with a wrist injury. Modifying them with dumbbells or kettlebells can help. Instead of placing your hands flat on the floor, use the handles of the dumbbells or kettlebells. This method might not work if you are in a cast or splint, but it can be a great alternative if your wrists are sore or achy.
4-Strengthen Your Grip
If you need to take a break from your regular workout routine, use this time to strengthen your grip. Improved grip strength builds the muscles in your hands, wrists, and forearms, which can help prevent future injuries and improve your ability to perform exercises that require significant wrist strength and mobility.
Effective Grip Exercises:
- Isolation exercises with light dumbbells or a grip-strengthening tool
- Farmer's walks with a kettlebell
- Deadlift holds
- Reverse curls
- Bar hangs with a towel
Focus on Reps Instead of Weight
If lifting heavy weights is too painful, focus on increasing repetitions instead. This approach may not be the best for hypertrophy and muscle building, but it will maintain your practice and improve your endurance without putting additional strain on your wrists.
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Exercises for a Sprained Wrist
1-Resisted Wrist Extension
- Sit leaning forward with legs slightly spread, placing your forearm on your thigh.
- Grasp one end of an exercise band with your palm down and step on the other end.
- Slowly bend your wrist upward for a count of 2, then lower slowly to a count of 5.
- Repeat 8 to 12 times.
2-Resisted Wrist Flexion
- Sit leaning forward with legs slightly spread, placing your forearm on your thigh.
- Grasp one end of an exercise band with your palm up and step on the other end.
- Slowly bend your wrist upward for a count of 2, then lower slowly to a count of 5.
- Repeat 8 to 12 times.
3-Resisted Radial Deviation
- Sit leaning forward with legs slightly spread, placing your forearm on your thigh.
- Grasp one end of an exercise band with your hand facing your other thigh and step on the other end.
- Slowly bend your wrist upward for a count of 2, then lower slowly to a count of 5.
- Repeat 8 to 12 times.
4-Resisted Ulnar Deviation
- Sit leaning forward with legs slightly spread, placing your forearm on your thigh.
- Grasp one end of an exercise band with your palm down and step on the other end with the opposite foot.
- Slowly bend your wrist outward toward your knee for a count of 2, then move back to the starting position for a count of 5.
- Repeat 8 to 12 times.
5-Resisted Forearm Pronation
- Sit leaning forward with legs slightly spread, placing your forearm on your thigh.
- Grasp one end of an exercise band with your palm up and step on the other end.
- Roll your palm inward toward your thigh for a count of 2, then move back to the starting position for a count of 5.
- Repeat 8 to 12 times.
6-Resisted Supination
- Sit leaning forward with legs slightly spread, placing your forearm on your thigh.
- Grasp one end of an exercise band with your palm down and step on the other end.
- Roll your palm outward away from your thigh for a count of 2, then move back to the starting position for a count of 5.
- Repeat 8 to 12 times.
Upper Body Exercises That Don't Use Wrists
When dealing with wrist pain, focus on upper body exercises that don't strain the wrists. Examples include:
- Shoulder shrugs
- Lat pulldowns
- Cable machine exercises using wrist straps
- Seated rows
the takeaway
Training with bad wrists doesn't mean you have to give up on your fitness goals. By incorporating resistance bands, kettlebells, modified exercises, grip-strengthening routines, and wrist-friendly upper body exercises, you can maintain your workout routine and continue progressing without causing further injury. Remember to always listen to your body and consult with a healthcare professional if you experience persistent pain.
FAQs
Q: Can I lift weights with a sprained wrist? A: It depends on the severity of the sprain. If the pain is mild, you can try using resistance bands or lighter weights. Always consult with a healthcare professional.
Q: What exercises should I avoid with a wrist injury? A: Avoid exercises that put direct pressure on the wrist, such as push-ups and planks, unless modified.
Q: How long does it take for a wrist injury to heal? A: Healing time varies depending on the injury's severity, ranging from a few weeks to several months.
Q: Can I still do cardio with a wrist injury? A: Yes, you can still do cardio exercises that do not involve the wrists, such as running, cycling, or using the elliptical machine.
For more detailed information on wrist injuries and exercises, check out our resources on