How to Manage Wrist Pain in Pilates and Gym Classes

Wrist discomfort during weight-bearing exercises is extremely common. Movements such as planks, push-ups, and four-point kneeling can put pressure on the wrists, making them feel sore or uncomfortable.

As a result, many people avoid these exercises altogether. While this may seem like the best solution, avoiding weight-bearing movements entirely can lead to weakness and reduced mobility in the wrists over time. The good news? With gradual exposure and the right approach, you can improve wrist strength and tolerance, making these exercises feel easier.

How to Reduce Wrist Discomfort in Pilates

If you experience wrist pain during weight-bearing exercises, here are a few strategies to help:

1. Modify your approach – Choose 1-2 weight-bearing exercises per class to slowly build wrist endurance.

2. Listen to your body – When discomfort sets in, switch to your elbows instead of pushing through pain.

3. Incorporate wrist mobility exercises – Regularly working on wrist flexibility and strength can help reduce discomfort.

Try This Wrist Mobility Exercise

One of the best ways to prepare your wrists for weight-bearing movements is by practicing a simple wrist mobility exercise. This can be done before a Pilates or Gym class or as part of your daily routine.

Step 1: Choose Your Position

Start by selecting a position that feels most comfortable for your wrists. From easiest to most challenging:

1. Hands on a wall – Hands just below shoulder height, feet in a split stance.

2. Hands on an elevated surface (e.g., a table) – Feet in a split stance.

3. Four-point kneeling on the ground – Hands under shoulders, knees under hips.

Step 2: Perform These Movements

Once in position, place your palms on the surface with your fingers spread wide. Then, perform the following movements:

1. Lean forward and backward.

2. Shift side to side.

3. Make circular movements in both directions.

*Aim for about 10 repetitions of each movement and try this twice per week to see improvements.

Tap here to watch a video demonstration of the exercise in action.

By incorporating these simple strategies, you can gradually improve wrist strength and flexibility, making weight-bearing exercises more comfortable over time.

Give this a try and let us know how it helps!