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What Causes Wrist Pain in Bodybuilding?
Bodybuilders constantly lift heavy weights, putting a great deal of stress on their wrists. Because the wrist is a complex structure including small bones, tendons, ligaments and muscles, damage or strains to any of these parts affects the whole wrist area. Bodybuilders may experience wrist pain due to a few causes.
Incorrect Lifting Techniques
When lifting any weight, but especially a heavy weight, the correct positioning of your arms and wrists is a preventative measure. When your wrists are not locked in position using dumbbells and barbells, your form is compromised, putting excess strain on your wrists, potentially causing injury.
Weak Wrists and Forearms
Not having strong wrist and forearm muscles increases your risk of wrist injury and pain, but creating strength in this area will allow you to lift heavier weights and create a thicker and well-defined forearm area. Forearm and wrist curls build strength in your wrists and help prevent wrist pain.
Lifting Excessive Weight
Bodybuilders lift heavy weights on a regular basis to increase strength and muscle mass, but lifting too much too quickly, without conditioning properly, can cause wrist pain. Increasing the weight or number of repetitions gradually decreases the chance of experiencing pain. However, when wrist pain occurs, resting your wrists allows them to heal so you can return to lifting pain-free.
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Meredith C. has worked as a nutrition educator, chef and community health projects since 2011. She received a Bachelor of Science in nutrition from the University of Tennessee and is currently completing an MS/DI program in nutrition.