Buzz
Injuries can be incredibly frustrating for various reasons, especially when they prevent you from maintaining your usual activities, like exercising. I recently sprained my wrist, and while it was a relatively minor injury, it still disrupted my normal workout routine. I could no longer do my regular yoga, Pilates, or even some barre and weight training exercises. Putting any pressure on my wrist not only caused pain but also increased the risk of further damage and delayed my recovery.
If you've injured your wrist, whether it's a sprain or something more severe like a fracture, there's good news! You can still engage in exercises that will provide the adrenaline boost you're after while also helping to strengthen your wrist, allowing you to get back to your full workout routine sooner.
What are the safe workouts to try with a sore or sprained wrist?
"When dealing with sore or sprained wrists, it's crucial to select exercises that won't aggravate or worsen the injury," says Mauro S. Maietta, District Fitness Manager at Crunch Fitness, in an interview with Mytour.
Every injury is unique, so it's always best to consult with a healthcare professional for personalized advice. However, here are some generally safe exercises that can help as your wrists heal.
Range of motion exercises. "Slowly move your wrists through their full range of motion, avoiding any discomfort, as this can prevent stiffness," Maietta recommends. For example, try bringing your thumb and fingers together, then gently rotate your wrist to one side as far as you comfortably can. Return to the center and repeat on the opposite side. Do this for 30 seconds.
Isometric exercises. "Isometric exercises involve muscle contractions without moving the joints," Maietta clarifies. "For instance, gently press your palms together, hold for a few seconds, then release. This strengthens wrist muscles while minimizing the risk of injury. Additionally, form a fist, hold it for 30 seconds, relax, and repeat throughout the day."
Finger and grip strengthening. "Exercises that focus on your fingers and grip can also help strengthen your wrists indirectly." One example is using soft resistance putty. Hold it in your hand, squeeze it until your fingertips touch your palm, then release and repeat. Continue for two or three minutes.
Low-impact cardio. "Opt for low-impact cardio activities like walking or using a stationary bike to keep your fitness level up without stressing your wrists," advises Maietta.
What to keep in mind when exercising with an injured wrist
Before getting back into your exercise routine, Maietta emphasizes the importance of consulting with a healthcare professional—ideally one specializing in sports medicine or orthopedics. They can evaluate your injury's severity and offer personalized advice. Here's some of the guidance he shares.
Follow medical advice. "Stick to the guidelines set by your healthcare provider regarding exercise restrictions, necessary modifications, and when to resume physical activity," Maietta recommends.
Use pain as a guide. "Be mindful of any pain you're experiencing. While mild discomfort can be expected during recovery, sharp or worsening pain signals that you're overdoing it," Maietta cautions. "Stop any activity that triggers pain."
Warm up. "Ensure you do a comprehensive warm-up and cool-down routine," advises Maietta. "Incorporating light wrist stretches and mobility exercises can prepare your body for activity while minimizing the risk of injury."
Avoid high-impact activities. "Avoid exercises that stress the wrists significantly, such as push-ups, handstands, or boxing, as these could worsen wrist discomfort," says Maietta.
Rest and recovery. Maietta stresses the importance of giving your wrists sufficient recovery time between workouts, as pushing too hard can impede the healing process.
Communicate with trainers. "Make sure to inform your trainer about your wrist injury, so they can modify your workout routine accordingly," recommends Maietta.
Be patient. Maietta advises that "the healing process is different for everyone, so it’s vital to prioritize the well-being of your wrist throughout your recovery journey."
How to adjust common exercises for sore wrists
If you're dealing with sore or sprained wrists, it's important to avoid activities that make the pain worse and focus on those that limit wrist use. If you're able to do most of your usual exercises but still experience some discomfort when applying weight to your wrists, here are some ways to modify them:
Burpees: This weight-bearing move might be tough with a wrist injury, but you can reduce the strain by using an elevated surface like a bench. Perform the burpee as you normally would, but when you jump back into the push-up, elevate your hands on a waist-high bench to lessen the pressure on your wrists.
Push-ups: Just like burpees, push-ups can be modified to ease wrist strain. Keep your hands elevated on a bench, perform knee push-ups, or try using dumbbells under each shoulder with your palms facing each other. Depending on your injury, you might also consider substituting with exercises like a chest press or dumbbell chest flies.
Straight-arm plank: This weight-bearing exercise can be altered by using your forearms or by raising your hands on a bench, similar to the previous examples.
Tricep dips: To reduce pressure on your wrists during this weight-bearing exercise, try turning your fingers slightly outward or substitute the move with alternatives like tricep kickbacks or overhead tricep extensions using dumbbells.
While recovering from my wrist injury, I discovered that avoiding weight-bearing exercises and focusing on cardio, along with modifications like the forearm plank, allowed me to continue my workouts with minimal discomfort. Within just two weeks, I was back to my usual routine.
