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Wrist Pain in Exercise

Use Foam Wedges and Rubber Pads to Relieve Wrist Pain


Updated July 07, 2012

Wrist pain is a common difficulty people have with weight bearing exercises where the hand and forearm are at 90-degree angles to each other. In Pilates, examples of such exercises include push-up, plank, and leg pull front.

In many cases there is an easy solution to the wrist pain problem - decrease the angle of the wrist. Your first line of defense should be to make sure that you are not collapsing our body weight onto the wrist. There has to be an intention to lift up out of the wrist even as the body weight is supported. If that doesn't do the trick, a small pad, lifting and supporting the heel of the hand, can decrease the angle the wrist enough to take pressure off the wrist joint. Below are examples of props that can help relieve pressure on the wrist.

Foam Wedges Relieve Wrist Pain During Exercise

foam wedge

The foam wedge, often sold as a yoga prop, is ideal for the giving the heel of the hand a lift. It is firm enough to be supportive and the shape allows equal distribution of the bodyweight through the whole hand.

Use Pilates Rubber Pads to Support Wrist Joints

Pilates rubber pad
(c)2007, Marguerite Ogle

The rubber nonslip pads that are used in Pilates can also be stacked or folded to provide appropriate lift. In a pinch, one can use a folded towel. But if wrist pain is often an issue for you, it would be best to get a wedge or pad. Both will give more support than a towel.

Pilates Rubber Pad Sources:

Use Good Placement for Hand and Wrist Alignment

pilates rubber pad for wrist
(c)2007, Marguerite Ogle

The edge of the pad or wedge should be just behind your finger mounds. The height of the prop you use should be high enough to give relief to the wrist, but not so high that you can't properly distribute your weight.

The bodyweight should still be evenly distributed across the palm of the hand and through the fingers. In other words, don't let the lift throw all your weight forward onto the mounds of your hands. Similarly, don't put all your weight into the heels of your hands.

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