8 Tips To Prevent A Wrist Injury While Lifting Weights or Working Out

There is nothing worse than experiencing a wrist injury while working out. After all, your wrists play a crucial role in nearly every strength training movement, from repeated lifting of barbells, dumbbells, and kettlebells to supporting your body weight during push-ups, gripping a pull-up bar, and everything in between. Perhaps this injury is more aggravating because going to the gym does not have seasons like football, basketball, hockey, or baseball. It is something many people expect and love to do year-round. And just when you feel like you’re on a roll, you are forced to the sidelines for who knows how long because of a wrist injury.

Wrist injuries can happen in any sport or fitness activity, but they are particularly common among professional weightlifters, everyday gym goers, as well as exercise and strength training enthusiasts alike. According to an annual survey by the American College of Sports Medicine, traditional strength training was the fifth-most popular fitness trend in 2024. Exercise for weight loss, which can also include various forms of weight training, was number four. Interestingly, these trends only trailed wearable technology (1), mobile exercise apps (2), and fitness programs for older adults (3). That lends even more credence to a recent study that suggested weightlifters—regardless of experience or fitness level—had a higher incidence of wrist injuries than other athletes and the general population.

Are You Experiencing These Wrist Injury Symptoms from Workouts?

• Difficulty gripping or supporting weights
• Pain or discomfort during or after lifting weights
• Swelling or tenderness around the wrist joint
• General stiffness or weakness
• Limited range of motion
• Clicking, popping, or tearing sounds
• The injury is warm to the touch
• Numbness or tingling in the hand or fingers

The healing period for a wrist injury varies depending on its severity. But the good news is that it can be avoided and treated if you follow the proper recovery and prevention process.

Wrist Injuries Are Common in Weightlifting and Exercising with Weights

Wrist injuries are among the most frequent issues people face when lifting weights. This is especially true for professional weightlifters who train to lift heavy for state, national, and international events. That said, it can happen to anyone who regularly exercises or goes to the gym for strength training. Why, you ask? Quite simply, exercising with weights—while popular and good for you in terms of fitness and staying active—inherently places constant stress on the wrist joint. The joint itself is not as big as other joints in the body, but the complex combination of bones, ligaments, tendons and stabilizer muscles allows for a wide range of motion in a healthy wrist. Following a wrist injury, we immediately have trouble flexing, extending, rotating, and performing side-to-side movements.

As you can imagine, this throws quite a monkey wrench into any weight training you intend to perform, especially those that require pressing, pulling, or stabilizing. For instance, you may struggle to support the weight you use to lift with ease during bench press or overhead shoulder exercises. You may also find it challenging to hold onto the bar during deadlifts due to reduced grip strength or control the weight during kettlebell swings.

There are many reasons why you may have suffered a wrist injury, including but not limited to the following:

• Improper form — There is a specific way to perform exercises such as bench presses, bicep curls, etc., to keep your body aligned and get the most out of each rep. Letting your wrists bend too far backward, using an incorrect grip, gripping too tightly, and overextension place excessive strain on the wrist joint.
• Using too much weight — Perhaps you’ve heard the term “ego lifting.” This is when you try to lift more weight than you’re capable of now. These heavier lifts, often combined with too many repetitions, can increase the risk of sprains, strains, and even wrist fractures.
• Lack of proper warm-up — Stretching and warming up the body and joints before any workout reduces stiffness and limits the chance for injury. This is especially true when lifting weights.
• Repetitive stress and overuse — Constantly doing high-rep sets or heavy lifts without adequate rest between sets and workout days in general can wear down small muscles and tendons in your wrist.
• Ignoring a wrist injury — A common Achilles heel for many weightlifters is pushing through or training through wrist pain. They may think that the injury is not severe and will go away on its own quickly, but doing so can turn a minor setback into a severe wrist injury that might take weeks or months to heal.

How Can I Avoid a Wrist Injury While Lifting Weights?

It is challenging to avoid wrist injuries while lifting weights. The constant stress, repetitive motions, and your innate desire to better yourself physically almost always leads to an injury at some point during your journey. This is not to suggest that lifting weights is bad for you. Quite the opposite. You could also be doing everything right in terms of proper form, rest, and recovery and still suffer a setback.

However, it is possible to limit and possibly prevent wrist injuries in the long term by following these simple steps. And as you will see, taking care of your wrists does not require drastic changes to your routine or mindset.

1. Warm up adequately — Before any physical activity, whether you’re lifting weights or simply going for a walk around the block, it is essential to prepare your body for the physical exertion. In terms of your wrists, start each lifting session with dynamic stretching exercises (wrist circles, stretches, etc.) and mobility drills to prep your joints.
2. Use proper form — Your wrist should always stay in a perfect line with your forearm. It should never be bent backward or remain excessively flexed. Grip the bar with the palm of your hand rather than your fingers to reduce unnecessary stress, and do not let your wrists collapse.
3. Strengthen supportive muscles — Wrist and forearm-specific exercises that focus on grip training can strengthen ancillary muscles and protect the wrist from being injured. Examples include towel hangs, gripping exercises, wrist curls, and farmer’s carries.
4. Use supportive devices — Wrist straps provide additional support and stabilization for the wrist joint during heavy lifting exercises. The best part is that they can be used to prevent wrist injuries and help reduce the chance of further injury if you’re trying to lift through a mild strain.
5. Do not overload the bar — It is fun to push yourself to greater heights by lifting heavy. That said, know the difference between pushing yourself and overloading with more weight than you can handle. Focus on gradually progressing to heavier weights and more reps versus trying to do it all overnight. If you find yourself resorting to improper form to complete the exercise or your wrists have become compromised, you are lifting too much.
6. Listen to your body — Your body will almost always tell you when something is wrong. If you are constantly in pain at the gym and can’t seem to shake your recent bout of wrist pain, it is time to adjust your technique, stay away from movements that make it worse, or take a break for a few days.
7. Change up your routine — To limit wrist injury, consider switching up your routine. For instance, move to lighter weights and more reps for a week or two if you’ve been lifting extra heavy lately. If certain exercises hurt your wrists, consider switching to a few that place less stress on the joint but still give you a good workout.
8. Follow at-home remedies — If you have a wrist injury, using ice packs and non-steroidal anti-inflammatory drugs immediately after the injury can reduce swelling and pain. Physical therapy, chiropractic exercises, and acupuncture can also aid recovery between workouts.

Do I Consult With My Orthopedic Doctor?

In short, yes. Wrist injuries can be hard to diagnose on your own properly. That is where an orthopedic surgeon can help. Many patients who visit an orthopedic surgeon in Fort Worth are there for sprains, strains, fractures, torn ligaments, etc. Others are for more chronic conditions (osteoarthritis, rheumatoid arthritis, repetitive strain, degenerative diseases, tendonitis, etc.). Regardless of the reason you are there, anyone with persistent pain must seek an evaluation sooner rather than later.

Seeing one does not necessarily mean you will end up having surgery. There are conservative options available—such as medications, rest, physical therapy, ice, etc.

However, not seeking help for your wrist injury could delay healing and worsen the condition.

Expert Fort Worth Hand Doctors Can Help With Your Wrist Injury

It is good to stay active and get to the gym on a regular basis. Unfortunately, sprains, strains, fractures, etc., can happen even when doing what we love. Wrist injuries are very common among active kids, teens, and adults—especially those who love lifting weights. If this is you, ignoring the problem is not the answer. Even if you do not feel comfortable seeing a doctor for your condition, you need to take time away from the gym, change your routine, and even use assisted devices like wrist straps to control the pain and limit the chance of creating a worse injury.

Once you’re ready to see a doctor, our team at Fort Worth Hand Center can help. Our Fort Worth hand surgeons offer expert care for finger, hand, and wrist injuries. Our hand doctors are specialists in treating chronic conditions and traumatic injuries, as well as performing state-of-the-art complex microscopic nerve repairs and tendon transfers. But before any of that happens, our goal is to do a thorough examination to determine what the best course of action may be. Sometimes, it may be surgery. Other times, a more conservative approach is better.

If surgery is your best treatment, our orthopedic physicians operate in state-of-the-art, accredited surgery centers. To schedule an appointment, call 817-877-3277 or complete the form below

This information is not a substitute for professional medical advice. Prior to starting any new treatment or if you have questions regarding a medical condition, always seek the advice of your doctor or other qualified health provider.

Fort Worth Hand Center serves the DFW area, including Fort Worth, Grand Prairie, Grapevine, Haltom City, Haslet, Hurst, Keller, Kennedale, Lakeside, Lake Worth, Mansfield, Newark, North Richland Hills, Pantego, Pelican Bay, Richland Hills, River Oaks, Saginaw, Sansom Park, Southlake, Trophy Club, Watauga, Westlake, Westover Hills, Westworth Village, White Settlement, Arlington, Azle, Bedford, Benbrook, Blue Mound, Burleson, Colleyville, Crowley, Dallas, Dalworthington Gardens, Edgecliff Village, Euless, Everman, Flower Mound, Forest Hill, and all of North Texas.

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