Experiencing Wrist Pain While Working Out? Here’s What You Can Do

Wrist pain has a way of showing up when you least expect it. One moment you're pressing through your set, and the next, you're stopping mid-rep because of sudden discomfort or pain. Whether you're doing push-ups, overhead presses, or curls, pain in the wrist can take the momentum right out of your workout.
It’s a common issue among regular lifters and fitness enthusiasts. The good news is that most wrist pain during exercise can be managed and often prevented with just a few adjustments to your form, routine, and equipment.
What Causes Wrist Pain During Workouts?

The wrist is a highly mobile and complex joint made up of eight small bones, stabilized by a network of ligaments and tendons. It’s built for motion, not for heavy load bearing at awkward angles, which is exactly what happens during many common exercises.
Wrist pain can be caused by:
- Improper alignment during lifting
- Repetitive stress from high-volume training
- Weakness in the surrounding muscles
- Limited mobility in the shoulders or forearms
- Lingering injuries that never healed properly
Ignoring wrist pain doesn’t just lead to discomfort. It can increase the risk of long-term issues like tendonitis, ligament strain, nerve compression, or even stress fractures. What starts off as a mild ache can turn into a more serious injury that affects both your workouts and daily activities.
Exercises That Commonly Trigger Wrist Pain
Certain movements stress the wrist more than others. Some of the most common offenders include:
- Push-ups with flat palms
- Bench presses with the wrist bent back
- Front squats where the bar presses against an extended wrist
- Overhead presses or curls where the wrist drifts out of alignment
If you experience wrist pain during these exercises, it may be time to tweak your technique or use supportive gear.
How to Train Smarter with Wrist Pain
1. Keep Your Wrists Neutral
Avoid bending your wrists back or forward while under load. This simple change can relieve a surprising amount of pressure. If you're struggling to maintain alignment, a supportive aid like a wrist wrap can help during workouts.

For more stability or injury recovery, consider a structured wrist splint or a Uriel wrist and thumb splint, which limits harmful movement and promotes healing.
2. Build Wrist and Forearm Strength
Strengthening the muscles that support the wrist can reduce strain during training. Try adding the following to your routine:
- Wrist curls and reverse curls
- Hammer-style rotations with a light dumbbell
- Farmer’s carries with moderate weights
- Wrist stability drills using a half-filled water bottle for resistance
These small additions build resilience and help protect your wrist under pressure.
3. Warm Up and Stretch the Right Way

A short, focused warm-up makes a big difference. Include:
- Wrist circles in both directions
- Forearm and wrist stretches, especially for flexors and extensors
- Shoulder and thoracic mobility drills to reduce compensation
Preparing the body before lifting protects it during heavy or repetitive sets.
4. Modify Movements That Cause Pain
If something consistently irritates your wrist, it’s worth modifying. You might:
- Switch from barbells to dumbbells to allow a more natural wrist position
- Try push-up bars or do them on your knuckles to avoid bending the wrist
- Use a neutral grip on rows or presses
These changes don’t reduce workout quality, but they do reduce stress on sensitive joints.
When to Rest or Get Professional Help

Take a break if your wrist pain persists for more than a few days, worsens during activity, or comes with swelling, tingling, or reduced mobility. A physical or hand therapist can help diagnose the cause and guide your recovery with proper exercises and support.
Frequently Asked Questions
Why do I get wrist pain during workouts?
It often comes down to poor form, overuse, or weak support muscles in the forearm. Exercises like push-ups, curls, and bench presses tend to load the wrist in vulnerable positions, especially if the joint isn’t properly aligned.
Should I wear a wrist splint when lifting weights?
If you're experiencing consistent pain or recovering from an injury, using a wrist splint or brace during lifting can help stabilize the joint and reduce strain. Check out options like this wrist splint or the Uriel wrist brace.
Are there exercises that help reduce wrist pain?
Yes. Wrist curls, grip strength drills, and controlled forearm rotations help support the joint. Wrist stability exercises, especially those done with light resistance, are also effective.
When should I see a specialist for wrist pain?
If your pain persists beyond a few days, comes with swelling, or affects hand function, it's best to speak with a healthcare provider or physiotherapist.