Wrist

Training with wrist discomfort

This guide is for information only and does not replace an assessment by a doctor or physical therapist. If you have sharp pain, swelling, a recent injury, or the pain gets worse when you train, see a professional before continuing.

The wrist suffers mostly when you support your bodyweight on an open hand (push-ups, high planks) or when a straight bar forces it to bend. Changing your grip or support is often enough to keep training.

Adjustments that often help

Do planks on your forearms instead of your hands, and push-ups on your fists or holding dumbbells, so your wrist stays straight.

Swap the straight bar for dumbbells or an EZ bar: a neutral or angled grip keeps the wrist in a more natural position.

Before training, move your wrists in gentle circles for 30 seconds.

When to stop and get checked

Stop and see a doctor or physical therapist if the pain is sharp or stabbing, if there is swelling, if you feel tingling in your fingers or lose grip strength, or if it feels worse the day after training.

Mild discomfort that doesn't increase during or after exercise often allows you to keep training with adjustments, but a professional who assesses you is the best person to say so.

How Pulsiko takes it into account

In your profile you can mark the joints that bother you. The workout generator then avoids the exercises that demand the most from them and suggests alternatives for the same muscles. You can also swap any exercise during a workout.