Weightlifting is an unrivaled way to build strength and muscle. It’s also great for cardiovascular health. But like any physical activity, it comes with some risk of injury.
Wrist sprains and strains are some of the most common weightlifting injuries, and they usually happen because of bad form or overuse.
Don’t let a wrist injury turn into a chronic problem, like carpal tunnel syndrome. Know how to protect your wrists when lifting weights. Here are 7 tips to reduce your risk of injury.
Proper technique is everything in weightlifting. One slip of the wrist and you could be on the bench for days, weeks, or even months.
Make sure your wrists are in a neutral position and aligned with your forearms when lifting weights. Whether you’re doing bench presses, bicep curls, or any other exercise, form comes first.
Pushing yourself can lead to gains. But overdoing it can lead to injuries. Don’t lift more than you can handle. Gradually increase your weights over time, giving your body, and especially your wrists, time to adapt. If your wrists hurt after lifting, it’s time to reevaluate your technique.
Weightlifting gloves or wrist wraps can offer additional support and stabilization, especially during heavy lifts. These can reduce the strain on your wrists, making your workout safer.
Find a product that lets you do pushing and pulling exercises without having to change gear, like Versa Gripps. This all-in-one solution supports your wrists, improves your grip, and keep your hands dry. They’re like straps, hooks, and gloves, all in one.
Incorporate wrist exercises and stretches into your routine. Exercises like wrist curls and dumbbell extensions can help you build up wrist strength, while regularly stretching your wrists can enhance flexibility. This allows you to extend further, reducing your risk of getting injured. To improve wrist flexibility, try the prayer stretch, steeple stretch, supinations, and pronations.
A strong core and shoulder girdle (the collarbone and shoulder blades) can indirectly protect your wrists. When your core and shoulders are engaged and stable, they can help distribute the weight and tension more evenly, preventing your wrists from bearing unnecessary loads.
Warming up isn’t just for cardio workouts. Before diving into heavy lifting, you need to warm up your muscles. A good warm-up increases blood flow to the joints and muscles, making them more pliable and less prone to injury.
You don’t need a long, drawn-out routine to get warmed up. Just 5-10 minutes of jogging in place or riding a stationary bike will do it. Be sure to warm up all your muscles, from head to toe.
If you end up with a wrist injury, give it time to heal fully. If you’re not sure how long to wait before restarting your routine, ask a medical professional. Continuing to lift heavy weights with an injured wrist can worsen the injury, potentially even leading to permanent issues, like carpal tunnel syndrome.
If you experience sharp or achy pain in your wrists, have swelling or bruising, or your wrist has limited function, you could have a hairline fracture. Don’t push through pain. When in doubt, see your doctor.
Weightlifting grips are essential gear for any serious lifter, but not all products are created equal. If you’re serious about lifting, wrist injury prevention is key, and it pays to invest in a pair of quality grips.
Versa Gripps are designed with proprietary non-slip material to help you grip the bar better. They feature built-in arch support and a quick-release safety feature to help you lift safely. Designed to improve your mind-muscle connection, Versa Gripps help you focus on form and maximize each movement. It’s why they’re considered the best wrist supports for weightlifting by some of the world’s top athletes.
Find your style and start training better with Versa Gripps.
