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Wrist injuries while lifting weight are common: Ways to prevent the risk

Wrist injuries while lifting weights are a common problem. If you have been feeling too much stress on your wrist every time you lift weights, here's how you can avoid it.
Woman working out
Tips to avoid wrist injuries while lifting weights. Image courtesy: Adobe stock
Arushi Bidhuri Published: 29 Sep 2023, 17:00 pm IST
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Often overlooked but very important, your wrists are extremely important in daily movements. From eating to lifting objects, you pretty much need your wrists for everything you do on a daily basis. They provide the necessary stability and mobility you need to carry out daily tasks. Protecting your wrists from strains and injuries is crucial to keep them strong and healthy. People tend to injure their wrists while exercising, which can be avoided if you know how to lift weights properly. Scroll down to learn the correct way to lift weights to avoid wrist injuries!

How to avoid wrist injuries while lifting weights?

The most common factor that leads to wrist injuries is lifting weights. While lifting weights is an excellent way to build strength and improve your overall fitness, it is essential to perform these exercises correctly to prevent injuries.

Weight lifting
You can avoid wrist injuries while lifting weights by doing stretching exercises first. Image courtesy: Adobe Stock

“Wrist injuries can be painful and frustrating, but by following the right technique you can reduce the risk significantly,” says Miten Kakaiya, fitness and wellness coach at Miten Says Fitness.

Also Read: 6 steps to prevent workout injuries so you can stay in the game

Here are a few ways to lift weight correctly to avoid wrist injuries as suggested by the expert:

1. Warm-up and wrist-strengthening exercises

Do you warm up your wrist before beginning your workout? The expert points out that one must take a few minutes before a workout to warm up the wrists. It doesn’t have to be an extensive workout, all you need are a few exercises to warm up your wrists. Simple wrist rotations and stretches can help increase blood flow and prepare your joints for stress. Including simple exercises like wrist rotations or farmer’s walk can strengthen wrists over time and prepare your joints for better workouts, recommends Kakaiya.

Also Read: Wrist warm-up exercises to do before intense workouts!

2. Avoid lifting heavy weights

People tend to lift heavy weights, putting themselves at risk of getting wrist injuries. Choosing weights that are too heavy for you is a common mistake people tend to make, either to impress others or push their limits. This puts undue stress on your wrists and leads to injuries. It is best to select a weight that allows you to perform the exercise with proper control and form, adds the fitness coach.

3. Maintain proper posture

Maintaining a proper form with slow and controlled movements is vital for wrist safety. Make sure that your wrists are in a neutral position and not bent excessively. Ensure you are not rushing through repetitions and sets. Proper form and rep tempo can avoid sudden jerks that may harm your wrists, adds Kakaiya.

Lightweight training
It is crucial to maintain proper posture while lifting weights. Image courtesy: Adobe Stock

4. Build a strong mind-muscle connection

Building a strong mind-muscle connection can help you engage the right muscles and reduce strain on your muscles. “For example, focus on using your biceps to lift the weight, not your wrists when performing bicep curls. Focus on feeling the muscle you’re working on during each repetition, this connection can lead to more controlled movements and prevent unnecessary wrist stress” shares Miten.

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The key is to follow the proper technique and mindfulness to prevent wrist injuries during weightlifting. Having said that, ensure that you are performing these exercises to avoid wrist injuries while lifting weights.

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About the Author

Arushi Bidhuri is a journalist with 7 years of experience in writing, editing, and conceptualizing story ideas across different genres, including health and wellness, lifestyle, politics, beauty, fashion, and more. Arushi has a strong connection in the industry that helps her write concise and original stories as she believes in working towards writing pieces that can enlighten people. ...Read More

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