Avoiding Common Hand and Wrist Injuries Caused By Working Out

Avoiding Common Hand and Wrist Injuries Caused By Working Out

Avoiding Common Hand and Wrist Injuries Caused By Working Out


Working out is an incredible way to maintain good health and stay in shape. However, it can lead to injuries, especially if you're not careful. Hand and wrist injuries are some of the most prevalent injuries that people get from working out. These injuries can be frustrating, painful, and time-consuming. Fortunately, you can avoid them by being mindful of their causes and triggers. In this article, we'll explore the most common hand and wrist injuries that you can get while working out and how to prevent them.


1. Wrist Strains and Sprains

A wrist sprain occurs when the ligaments that connect the bones of the wrist stretch or tear. On the other hand, wrist strains are the result of tendons or muscles becoming stretched or torn. In both cases, the injury triggers pain, inflammation, and limited mobility. Wrist sprains and strains can happen when you're lifting weights that are too heavy for you, doing push-ups incorrectly, or performing other exercises that involve the wrist joint. To avoid getting these injuries, make sure that you're lifting weights that are within your capacity, and that you're using proper form when doing push-ups or other exercises. If you're feeling pain or discomfort in your wrist, stop what you're doing immediately and seek medical attention.

2. Carpal Tunnel Syndrome

Carpal Tunnel Syndrome happens when a nerve in your wrist gets compressed, resulting in numbness, tingling, and weakness in your hand and/or wrist. This injury is common among people who perform repetitive motions that involve the wrist and hand, such as typing, using a mouse, or playing sports. To avoid getting Carpal Tunnel Syndrome, make sure that you take regular breaks when performing activities that involve your wrist and hand. You can also do wrist exercises that help improve flexibility and circulation to the wrist joint.

3. Golfer's Elbow

Golfer's Elbow is the inflammation of the tendons in the elbow joint that attach to the medial epicondyle (inner side of the elbow). It can result in pain, swelling, and limited mobility in the wrist and hand. This injury often occurs among people who engage in a lot of wrist and forearm movements, such as golfers, tennis players, and weightlifters. To avoid getting Golfer's Elbow, make sure that you're using proper form when performing exercises that involve the wrist and forearm. You can also do exercises that help strengthen the muscles in your forearm, elbow, and wrist.

4. De Quervain's Tenosynovitis

De Quervain's Tenosynovitis is the inflammation of the tendons on the thumb side of the wrist that allow the thumb to move. Pain and swelling may occur, particularly when pinching or gripping is attempted. This injury can result from activities that require a lot of pinching or gripping, such as picking up heavy weights, carrying groceries or children, or playing a musical instrument. To avoid getting De Quervain's Tenosynovitis, use proper technique during activities that require pinching or gripping. If you feel pain or discomfort in your wrist, take a break and give your wrist the rest it needs.

5. Trigger Finger

Trigger Finger is caused by inflammation of tendons that flex the fingers and thumb. It occurs when the tendon sheath (a tunnel-like enclosure) that surrounds the tendon becomes thickened, causing the tendon to catch or "lock" as it slides back and forth through the sheath. This can result in pain, stiffness, and limited mobility in the affected fingers and thumb. Trigger Finger can occur due to excessive gripping, repetitive finger movements, and other hand and wrist activities performed for extended periods. To avoid Trigger Finger, make sure that you're taking regular breaks and using proper technique when performing activities that require gripping and repetitive finger movements.



Hand and wrist injuries can be frustrating, especially if you get them from working out. Fortunately, they're avoidable by taking care of yourself and knowing how to avoid them. By using proper techniques, avoiding overuse of your hands, wrists, and other joints, and taking regular breaks, you can prevent many common hand and wrist injuries. If you do get injured, seek medical attention and follow your doctor's recommendations for treatment and recovery. If you're looking for an orthopedic surgeon in Deland, FL, contact Central Florida Bone & Joint Institute today for more information. With the proper care, you can keep your hands and wrists healthy and injury-free, so you can enjoy the benefits of working out for years to come.