What is the Most Common Wrist Injury from Weight lifting?
What is the most common Wrist Injury from lifting you ask? Maybe you’ve been suffering through some recent workouts with wrist pain that’s come from nowhere and limited your ability to catch weight or hold weight in the front rack position, use a kettlebell, do an overhead squat or a handstand hold? Well, let us help you work out what might be happening with your wrist. As Physiotherapists, wrists can be one of the most complex areas to assess and treat in the body. In this blog, we’ll highlight the main causes of pain in the wrist, whether your wrist pain is severe or not and how long your wrist pain might take to heal.
Dorsal Wrist Impingement & Dorsal Wrist Pain
The dorsal wrist refers to the back or upper side of the wrist joint. It is the side of the wrist that is opposite to the palm of your hand. The wrist is a complex joint that connects the two forearm bones (the radius and ulna) to the various bones of the hand. The dorsal side of the wrist is where you can often see and feel the prominent bony landmarks, such as the radius and ulna, and the tendons and muscles that control wrist and finger movement.
In contrast, the wrist’s palmar or volar side faces the palm of your hand and is typically less exposed and more protected. The wrist joint plays a crucial role in the movement and function of the hand and forearm, and both the dorsal and palmar sides are essential for various activities and functions.
Dorsal wrist impingement and dorsal wrist pain are the most common injuries to an athlete’s wrist. The damage results from the repetitive combination of hyperextension (extending or straightening the joint beyond its normal range of motion) and axial loading (placing force on the joint or bone). (Think cleans, front racks, handstand pushups, and handstand holds)
The injury occurs when the radius’s dorsal (back) edge impinges on (strikes) the wrist bones. This individual’s dorsal wrist pain can intensify from this wrist extension, during such movements as a handstand, front rack position with a barbell or barbell clean. When an injury occurs, the athlete feels pain and tenderness on the backside of the dorsal wrist. The pain usually subsides after training has ended.
The Causes of Dorsal Wrist Impingement & Dorsal Wrist Pain
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Activities that put an athlete in a hyper extended wrist position when lifting are contributors to dorsal wrist pain. For example, the hyperextended wrist can come from front rack positions with front squats, kettlebell front rack, clean and jerks or overhead squats for example. These movements can put excessive strain on the Extensor Carpi Radialis Brevis tendon and cause impingement.
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Poor Shoulder Strength and positioning combined with a tight neck can lead to tightness through the brachial plexus and nerves coming out through the neck, and cause nerve tightness into wrist extension, leading to dorsal wrist impingement.
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Engaging in lots of training or activities that require frequent and forceful wrist extension without adequate rest can lead to overuse and irritation of the wrist structures.
Symptoms of Dorsal Wrist Impingement & Dorsal Wrist Pain
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Pain and tenderness on the back of the wrist, especially during wrist extension or weight-bearing activities.
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Limited wrist extension might indicate that there is fluid in the wrist.
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Swelling and inflammation around the back of the wrist
Scaphoid Impaction Syndrome
Scaphoid impingement syndrome is a type of wrist impingement that affects the scaphoid bone, one of the small bones located in the wrist. This syndrome occurs when there is abnormal contact or friction between the scaphoid bone and another nearby bone called the radius.
The Causes of Scaphoid Impaction Syndrome
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As with dorsal wrist pain, repetitive hyperextension with impact on the scaphoid bone can lead to scaphoid impaction syndrome and bone bruising.
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On occassions catching a clean and jerk in an odd position due to the weight or fatigue can lead to scaphoid impaction syndrome.
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A fall off a gymnastics apparatus or chin up bar with a hand outstretched can lead to direct force with the scaphoid bone and either impaction syndrome or a fracture of the scaphoid.
The Symptoms & Diagnosis of Scaphoid Impaction Syndrome
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Pain and tenderness in the snuff box, can be an indicator of scaphoid pain.
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Swelling in the wrist, especially during activities that involve repetitive wrist motion. The pain is usually located on the thumb side of the wrist and may worsen with specific movements or loading of the wrist.
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Loss of strength through the wrist in general, but specifically when using the thumb and forefinger is a strong indicator of scaphoid pain.
How do you treat a wrist injury from lifting?
To treat a wrist injury from weight lifting, one needs to first ascertain whether there has been an acute fracture to a bone, ligament damage to the wrist or whether it is just bone bruising from repetitive movements. Following this, if there has been severe ligament damage to the wrist or a bone fracture, the athlete will need to go into a cast for 5 to 6 weeks to allow the bone to heal and prevent bone necrosis.
If there hasn’t been severe wrist ligament damage or fracturing, then the athlete may need to rest from placing their wrist in a vulnerable position, whilst strengthening the wrist with kettlebells dumbbells, improving their shoulder and upper arm strength and improving neck range of movement and function.
How long does wrist pain from lifting take to heal?
The length of time, wrist pain takes to heal depends on the severity of the injury. Strangely acute fractures can sometimes be the simplest, in this case, a review with a hand physio , placed in a cast/splint and resting for 6 weeks, with ongoing physiotherapy treatment to prevent muscle wastage, is on occasion the easier injury to treat. Ligament damage can last triple the time and continue to cause problems long after everything has healed. This is because once ligaments in the hand and wrist are stretched, They very rarely return to their previous length and strength.
How do I know if my wrist injury is serious?
In order to understand whether your wrist injury is serious, a diagnosis is made through a combination of physical examination and testing by a specialist sports physiotherapist, medical history, and imaging studies such as X-rays, MRI, or CT scans. Treatment typically involves conservative measures, such as rest, immobilisation with a splint or brace, anti-inflammatory medications, and physical therapy to improve wrist strength and flexibility.
In some cases, if conservative treatments are ineffective, surgical intervention may be considered to address any structural abnormalities contributing to the impingement and relieve the symptoms. Either way If you’ve recently hurt wrist lifting, it’s best to get it assessed by a professional.
Other types of Wrist Pain
Poor wrist mobility and flexibility can contribute to additional types of pain in the wrist. Some of these may happen from training, but many can occur from everyday life. If you’ve had a previous injury at your wrist or even with the elbow, shoulder or neck, you could be more at risk.
It is important to prioritise wrist mobility exercises and stretches to improve your range of motion and build your strength up around your forearm, wrist, elbow and shoulder to reduce the risk of serious wrist sprains, and make you stronger and less injury prone. Here we’ve highlighted the types of wrist pain that can develop, what major issues we see in CrossFit and Olympic Lifting, and the causes of those types of pain. For further advice, swing into our Richmond Physio clinic in Melbourne for a cup of coffee and a chat about your wrist pain.
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Overexertion, improper grip, or sudden movements while lifting weights can lead to wrist sprains or strains. These injuries involve the stretching or tearing of ligaments and tendons in the wrist, causing pain, swelling, and limited range of motion.
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Lifting heavy weights or performing repetitive movements can cause inflammation in the wrist tendons, leading to a condition called tendinitis. Wrist tendinitis can cause pain, tenderness, and discomfort during lifting and other activities.
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Lifting weights that place constant pressure on the wrist, especially with improper wrist positioning, can compress the median nerve that runs through the carpal tunnel in the wrist. This can lead to carpal tunnel syndrome, characterized by numbness, tingling, and weakness in the hand and fingers.
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This condition occurs when the tendons on the thumb side of the wrist become inflamed due to repetitive lifting or gripping movements. De Quervain's tenosynovitis can cause pain and difficulty moving the thumb and wrist.
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Lifting extremely heavy weights without proper support or technique can result in wrist fractures. Fractures can occur in the small bones of the wrist (such as the scaphoid or radius) or in the larger forearm bones (radius and ulna).
What are the other Causes of Wrist Pain when Lifting?
Mobility and Flexibility
There are six other causes of wrist pain when lifting weights. Poor wrist mobility and flexibility for example, can contribute to pain and injury during Olympic lifting or other forms of strenuous physical activity, especially if you suffer from stiffness or tightness in the wrists. It is crucial to prioritise wrist mobility exercises. It stretches to improve your range of motion, reduce the risk of severe wrist sprains, and make you stronger and less injury-prone. Regular stretching and exercises such as wrist circles, hand pulsations, and wrist flexions or extensions will go a long way towards maintaining healthy wrists and preventing wrist pain when weightlifting in the long run.
Weak Elbow and Shoulder Strength
New Physiotherapists and those who are just in the profession would likely miss this area. The better your strength around your elbow and shoulder, the more likely your wrist will get support. Take away that strength or let’s say someone is hypermobile at the elbow and shoulder, well you can imagine that their wrist has to take so much more force and load during Olympic lifting or stability movements of overhead squats or handstands in gymnastics. Weak elbow and shoulder strength can easily lead to increased wrist pain when lifting.
Improper Technique:
Incorrect form during Olympic lifts or CrossFit movements can strain your wrists excessively. Ensure that you have proper coaching and technique for movements like snatches, clean and jerks, and overhead squats. Proper positioning and alignment of the wrists are crucial for preventing weightlifting wrist pain.
Grip and Hand Position:
The position of your hands and grip on the bar can impact your wrists. Experiment with different hand positions to find what works best for your wrists and try using a hook grip to reduce stress on the wrists.
Wrist Support:
Consider using wrist wraps or tape to provide additional support during lifting sessions. However, be cautious not to overly rely on them, as they should be used to supplement proper wrist positioning and not as a substitute for it. Too much use of wrist wraps can make your wrists feel stronger than they are.
Gradual Progression
If you are new to Olympic lifting or are experiencing wrist pain, start with lighter weights and gradually progress to heavier loads. Avoid sudden increases in weight or intensity, as this can strain your wrists.
Strengthening Exercises
Include exercises that specifically target wrist and forearm strength in your training routine. Stronger wrists can better handle the demands of Olympic lifting.
