Wrist pain is one demon every yoga enthusiast has to deal with at one point in their life, especially if you’re just starting. And that’s because many yoga poses such as chaturanga and plank require you to put a lot of weight on the wrist. For people dealing with existing conditions like osteoarthritis, this can be quite painful and difficult where some of the relief tips on this article may not be suitable for those conditions.
But not to worry, there are lots of exciting ways to get quick relief and work around the pain while reducing the pressure on the wrist. The best part is the tips we she in today’s post will not only help keep your wrist protected and give you relief, but also allow you to continue building your upper body strength.
Depending on your existing condition and the type of pain you’re dealing with, we have a couple of adaptations that will let you safely practise your favourite poses, without overthinking about the pain in your wrist.
But let’s not get ahead of ourselves. Here are some types of yoga wrist pain you should know
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The Common Types of yoga wrist pain
Yoga comes with a lot of excitement you don’t want to miss out on, but guess what, going overboard with your yoga poses can spell doom for your wrist, and we doubt you’ll like that very much. For many yogis just starting out, the risk of getting wrist inflammation is pretty high. And if you work at full max, then it is only a matter of time before your wrist becomes sore and inflamed. And whether you’re using a good wrist support yoga or not, it’s okay to take things slow and work your way up once you feel comfortable.
Pro tip: It’s okay to want to smash your yoga practice record, but working at full max every single day will put your wrist on the firing line. So our advice is that you take some time to rest. This puts your wrist in better shape.
Although this rarely happens during yoga practice, if you’re just starting out and working at full capacity, you may end up with a fractured wrist. And you know what, wrist fractures come with unimaginable pain that is bound to make your life miserable and may force you to the sidelines.
Pro tip: Every yogi dreads wrist fracture, that’s why keeping your wrist protected at all times is super important. For a start, you can shop for good and reliable yoga wrist support or splint. Trust us when we say these are your first line of defences against injuries like wrist fractures.
For yoga enthusiasts, a swollen wrist is a pretty common phenomenon they have to deal with every now and then. But if swelling persists after a few days of rest, then its time to get your wrist checked out. A quick diagnosis and treatment should have you ready to roll within a few days.
Pro tip: Besides putting on a good wrist brace for yoga when practising, you can use ice packs to manage the swelling around your wrist.
For many people who suffer from osteoarthritis, life can be pretty difficult, especially considering the severe pain that comes with this condition. For severe cases of osteoarthritis, you may have to take some time off the things you love and focus on treating the pain you’re currently experiencing.
Pro tip: If you’re suffering from osteoarthritis, then you’ll agree that the severe pain from this condition can affect your quality of life. But not to worry, you can always leverage wrist braces for yoga or splints to help manage the pain you’re feeling.
Carpal tunnel syndrome:
If you’re an avid yoga lover but suffering from carpal tunnel syndrome, then you’ll most likely experience some bouts of wrist pain with yoga. For people living with carpal tunnel syndrome, the symptoms can be pretty intense and can even become worse over time. Besides the numb feeling and tingling sensation that is common among people suffering from carpal tunnel syndrome, you may also start dropping things easily.
Pro tip: If you’re suffering from carpal tunnel syndrome, we are happy to let you know that it isn’t the end of the world, and you can go on to live a healthy and happy life if you opt for prompt diagnosis and treatment. For yoga enthusiasts who fear that engaging in their favourite yoga poses could trigger wrist injuries from yoga, do well to wear a reliable yoga wrist support brace for exercise.
Top 6 treatments for yoga wrist injuries
1. Wear protective yoga wrist support
Wrist pain yoga exercises are as real as it gets, but guess what, wearing a good wrist support yoga glove or leveraging yoga wrist support wedge will keep your wrist protected against yoga for the sore wrist. Besides keeping your wrist protected, wearing reputable wrist braces for yoga will give you the confidence to practice better and take your yoga practice to the next level.
2. Take some time off to rest
Wrist sore after yoga can take a toll on any yoga lover. Some days the pain can be super unbearable and prevent you from engaging in the things you love the most. But guess what, it’s okay to take some days off to relax and give your wrist some time to recuperate. After some days of rest, we are sure you’ll feel better and can resume your normal activities again.
For people with severe wrist pain, while doing yoga, your first line of defence will be to get over the counter pain killer medication like ibuprofen. This will help manage the pain you’re currently experiencing. Although this provides only temporary relief, you must take time to address the primary cause of the vinyasa yoga wrist pain you’re experiencing.
4. Try to get your form right
One of the reasons why your wrist may be hurting during yoga practice may be because you’re not getting your form correctly. And for yogis just starting, this is a very common issue they have to struggle with. Our advice is that you take time to get your form right and take things up a notch as you make progress. If you can get your form spot on, then you can be rest assured that your wrist isn’t on the firing line.
5. Take things slow
We understand that you need to smash your yoga goals and build your upper body strength within the shortest possible time. But guess what, doing too much too soon can spell a lot of doom for your wrist. If you go at full max every day during your yoga sessions, it is only a matter of time before your wrist succumbs to all that pressure.
What you can do is put a foot on the brake to curtail all that adrenaline rush, take things slow, build your wrist strength and push yourself to the limit as you progress. This way, your wrist is more than prepared to handle all that extra pressure it is subjected to every day.
In severe cases of wrist pain, while doing yoga, you may require surgery to correct the damage already done to your wrist. Not just that, it may also take some time to heal, so you have to be very patient on your way to recovery. In some cases, your hands may be completely immobilised to speed up recovery while ensuring that you don’t injure your wrist as it heals.
How to manage severe wrist pain
If you are dealing with severe wrist issues from yoga, then you’ll be able to benefit and get some relief using props. Speaking about props, one we have found to provide tremendous benefits for people with yoga wrist pain is yoga wedge. Carefully designed from foam or cork, this incredible prop can be nicely set up and used under your wrist when executing your favourite poses. What it does is that it helps soften the angle of extension.
Besides yoga wrist support wedge, another prop that can help with managing severe pain is barbell like blocks and wheels. These props are designed to improve push-ups. So just in case, you’re not very satisfied with the yoga wedge, you can experiment with barbells like blocks and wheels.
Many of these props allow you to maintain a neutral position while executing poses like chaturanga and plank. The best part is that they are not expensive and you’ll get some mouthwatering deals online you’ll love.
Alternative manage the excruciating pain
For those with acute wrist problems and wrist pain, while doing yoga, we have found a solution that works just right for you- avoidance. We know that this isn’t what you’re looking forward to, but in order not to aggravate your condition, we think it’s the best solution for you.
If you have tried some of the solutions proffered above, without seeing any improvement, then it’s time to take this approach. Uninspiring as it may be, especially for avid yogis, it is the right thing to do. Plus, it is the only option you should take if your doctor already advised you to avoid exerting any pressure on your wrist for some time.
That said, you can still execute other yoga poses like planking and downward-facing dog. Though you’ll need to make some improvisation like coming into your forearms and extending into a dolphin pose, with a bit of practice, you should get this spot on. This yoga routine will take the weight off your wrist while still offering you the stretch that other yoga poses offer. On top of that, it will also help you build and work on your upper arm strength.
If you want to throw in something extra, you can explore the warrior II yoga pose along with other variations which keeps your arms parallel to the floor. This helps tone your biceps and triceps.
6 Ways To Prevent Sore Wrists The Next Time You Do Yoga
Are you tired of living with yoga handstand wrist pain? Say no more as there is a modification that will help alleviate the pain you’re feeling. If you’re among the many people who suffer from yoga wrist pain, there is no need to put your mat aside.
Majority of the yoga poses you execute can be modified, so you don’t put too much weight on your wrist. Where they can’t be modified, we will explore similar poses that deliver almost the same result, only this time, without the pain. That said, here are six ways to prevent wrist pain during yoga:
1. Change your angle
For those looking to avoid wrist pain ashtanga, it wouldn’t be such a bad thing to try out a foam wedge. This prop helps to prevent or eliminate the pain in your wrists as it is uniquely designed to increase the angle of your wrists. But if you don’t have a foam wedge, you can experiment with a folded towel to get the same result.
The goal of using this prop is to adjust your positioning. This way, your wrists and heels of your hands will stay higher than your fingers. Simply put, the prop will keep your forearm and top of your hand around 90-degrees.
2. Shift your weight
If you are feeling wrist pain while doing yoga, the problem can be because you’re not shifting your weight correctly. By tweaking the way you support your body, you should be able to eliminate the pain you are feeling while doing yoga. So instead of keeping your hands flat on the mat, you can form a fist or lower down your forearm instead. This will work for yoga poses like side Angle, plank or even downward-facing dog.
3. Get a prop
Good props like blocks or chairs can help prevent wrist pain from yoga. By leveraging these props, you’ll be reducing the amount of pressure currently exerted on your hands and wrists. For a start, you can use blocks under each hand.
If you think you need more assistance, you can experiment with a chair. However, you have to remember to turn your hands out. This way, your fingers can wrap around the chair for support and balance.
4. Make adjustments to your surface
Although a thick and cushiony mat may feel super cool on your hips, knee and spine, guess what, it isn’t doing your wrist a lot of good. So if you start feeling wrist pain, it’s okay to switch to a thinner mat and be sure that you’re practising on a hard surface, just like you’ll find in most yoga studios.
The not so cool thing about practising on a thick mat or carpet is that the heels of your hands are forced to sink, thereby changing the angle on the wrist. This forces you to exert more pressure than usual.
5. Learn to bend your knees
Bending your knees in some cases helps to shift your overall weight. This way, there is less pressure on your wrist. More so, you can also decide to place your knees on the floor. While this position may require a bit of support from your wrist, its refreshing to know that you’ll not be putting too much pressure on your hands.
6. Go easy
We are sure that you’ll agree that wrist pain during yoga doesn’t only affect people starting out. It also happens to people who have been practising yoga for years. We understand the need to want to achieve your yoga goals, but sometimes you have to put your foot on the breaks and take things slow.
While it can be sometimes tempting to continue practising with the pain, we urge you to always listen to your body. Pain in your wrist is your body’s way of warning you that something isn’t right.
Best stretches and exercises for managing wrist pain
Looking for a quick fix from the wrist pain you’re feeling? Then you’ll find these powerful yoga stretches and exercises worth giving a try. Some of them are a modified version of the main routine, all the same, they get the job done.
The forearm plank is an exciting yoga exercise that lets you build your core strength without putting too much pressure on your wrist. And guess what, anyone can do this exercise.
To begin, place your forearm on the floor and proceed to adjust your palms so your elbows nicely stack directly under your shoulders. Now, scoop your belly while using your core to slowly lift your hip off your mat. While this pose will have you form a straight line from your heads to heels, we would rather you think of rounding and this you can do by lowering your back a little.
If you do this very well, you can proceed to raise your shoulder blades away from the ground and have it pointed towards the ceiling. Take 5 to 10 breaths slowly and release. That wasn’t too difficult, was it?
If what you want is a feel-good stretch, then your best bet is a cobra variation. This pose can be executed against the wall instead of your mat. Plus it helps give your upper back, shoulder and neck some nice stretch. Overall, this helps to relieve pressures on the wrist.
For starters, stand exactly half a foot away from the wall. Now press your hips to the wall and ensure they make contact. Having done that, keep your pelvis a little squared up and slowly draw your tailbone just as you lift your heels off the ground. For a good result, you can take 10 to 15 long breaths and take a rest.
Half sideways pose
The half sideways pose is great for people who want to build wrist strength and avoid wrist injuries that could put them on the sidelines.
Start by standing on both of your feet. Now try to adjust your body and ensure you’re standing at exactly one arm’s distance from the wall. Having done this, try to keep your arm in line with your shoulder and proceed to place your right palm on the wall, remember to keep it firm. Its important that your fingers are horizontal and pointing away from your shoulders.
If you have gotten this right, now feel free to stretch your fingers and carefully turn your chest from the wall. Either for more or less intensity, feel free to lean into a stretch. Stay in this position for 5 to 10 breaths, take some time to rest and switch to the opposite side.
When to see your doctor?
Pain in the wrist when doing yoga is your body’s way of warning you that something isn’t right. If the pain is mild, you can take some days off to rest so that your wrist can recuperate. But if things get worse and the pain becomes unbearable, please take a trip to your doctor for prompt diagnosis and treatment.
Frequently asked questions
Why do I feel pains in my wrist when doing yoga?
Besides existing wrist problems, yogis feel pain in their wrist bone due to wrong positioning. Sometimes, doing too much too soon can hurt your wrist badly. So if you’re just starting out, we urge you to take things slow and set new targets as you feel comfortable.
Can I treat wrist pain from yoga at home?
If your pain is mild, a few days of rest should do the trick. Alternatively, you can use ice on the affected wrist. You should feel a lot relieved after icing.
Does yoga wrist support pads help with the pain?
Yoga wrist support braces for exercise are great for managing mild wrist pain from yoga. And guess what, they also help yogis up their game. If you’re looking for the best wrist support for yoga, a simple search on the internet will leave you with lots of options you’ll love.
It’s important to always remember that your doctor’s opinion regarding your wrist condition precludes exerting pressure on the wrist. So instead of sticking to the “no pain, no gain mantra,” try to follow your doctor’s advice.
Also, try to get your form correctly, especially when you’re just starting out and you’ll be fine. If you have an instructor who can watch your form and help you adapt to the challenges posed by yoga, that would be great.