In today’s technology-paced world, our wrists endure a constant barrage of repetitive stress from typing, playing sports like golf, practicing yoga, or even lifting weights. Whether you’re dealing with wrist pain from typing on a keyboard, performing bench presses, or perfecting your downward dog, it’s crucial to understand the causes and remedies. Let's explore the most common sources of wrist pain, symptoms to watch for, and practical tips to prevent or alleviate discomfort.
Disclaimer: The content on this site and my posts are for educational and informational purposes only and not meant as medical advice. It is not intended as medical advice or to replace a relationship with a qualified healthcare professional. There is absolutely no assurance that any statement contained or cited in an article touching on medical matters is true, correct, precise, or up-to-date. Please consult a clinician that is familiar with your care, if you have specific questions for your own care.
Common Causes of Wrist Pain
Wrist pain often stems from repetitive motion and overuse, which places stress on the muscles, tendons, and ligaments in the wrist. Here’s a closer look at how specific activities can contribute to wrist discomfort:
1. Wrist Pain from Typing
Spending hours typing on a keyboard without proper hand positioning can lead to strain and tension in the wrists. This can cause issues such as carpal tunnel syndrome, tendonitis, or general soreness.
2. Wrist Pain from Yoga
Many yoga poses, especially those that bear weight on the hands (e.g., plank or downward dog), can cause wrist pain. Incorrect form or lack of wrist flexibility may exacerbate the issue.
3. Wrist Pain from Golf
Golfers often experience wrist pain due to the repetitive swinging motion and forceful contact with the ball or ground. Over time, this can lead to tendonitis or even small stress fractures.
4. Wrist Pain During Bench Press
Poor wrist alignment during bench presses can put undue strain on the wrists. Overloading the barbell or gripping too tightly may also contribute to pain and inflammation.
5. Wrist Pain Keyboard Setup
An improperly positioned keyboard or mouse can result in poor wrist posture, leading to compression of nerves and tendons in the wrist.
Recognizing Wrist Pain Symptoms
Identifying the symptoms of wrist pain early can help prevent more serious injuries. Common symptoms include:
Persistent pain or aching in the wrist area
Tingling or numbness in the fingers (especially the thumb, index, and middle fingers)
Weakness or difficulty gripping objects
Swelling or stiffness in the wrist
If you’re experiencing wrist pain with no apparent injury, it’s likely due to repetitive strain. Addressing the pain promptly is essential to avoid long-term complications.
Wrist Pain Location and What it Means
Wrist pain location can give you clues about its underlying cause:
Front of the wrist: Often linked to carpal tunnel syndrome or flexor tendon issues.
Back of the wrist: Could indicate extensor tendonitis or overuse from weight-bearing activities.
Ulnar side (pinky side): This may be due to a triangular fibrocartilage complex (TFCC) injury, often caused by twisting motions.
Ergonomic and Activity-Specific Adjustments to Alleviate Wrist Pain
Preventing and alleviating wrist pain requires a combination of ergonomic improvements and proper form during activities:
1. Ergonomic Adjustments for Typing
Use a wrist rest to support your wrists while typing.
Ensure your keyboard and mouse are at elbow height.
Take regular breaks to stretch and shake out your hands.
2. Yoga Modifications
Use yoga blocks to reduce wrist extension during poses.
Distribute your weight evenly across the entire hand.
Practice wrist stretches and strengthen the forearm muscles.
3. Golf Technique Tips
Warm up thoroughly before playing.
Ensure your grip is firm but not overly tight.
Consider using clubs with shock-absorbing grips.
4. Weightlifting Form
Keep your wrists neutral (straight) during lifts.
Avoid overloading the barbell.
Use wrist wraps for added support if necessary.
Treatment for Wrist Pain
Treatment options vary depending on severity but may include:
1. Gentle Stretching
Range of Motion movements guided by a physical therapist will ensure you continue to maintain your mobility without hurting the muscles
2. Heat and Cold Therapy
Applying heat to sore areas is one of the simplest and most effective ways to ease muscle tension and stiffness and therefore relieving the pressure on the nerve involved in CTS. Heat increases blood flow, relaxes muscles, and reduces pain signals. Apply a moist heating pad for 15–20 minutes. Avoid excessive heat to prevent burns. NOTE that moist heating pads are the most effective. My favorite brands are Thermophore and Thermipaq
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Cold therapy reduces inflammation and soothes painful joints
3. Postural Awareness and Form
Modifying activities so that it does not further increase symptoms is very important
4. Movement
Consulting a movement specialist, like a physical therapist, will ensure that you are doing the proper movements that will help your shoulder rather than hurt it
5. Acupuncture or Acupressure
Acupuncture and acupressure are ancient techniques rooted in Traditional Chinese Medicine (TCM) that provide natural, effective pain relief. Both methods work by stimulating specific points along energy pathways called meridians, helping to restore balance and promote healing in the body. Both therapies are safe, drug-free solutions that can complement conventional treatments, offering a holistic way to manage pain and support overall well-being. At Releaseology, I am certified in acupressure points and utilize this knowledge and these points in your treatment along with the dolphin neurostim MPS (see below)
Cupping Therapy Treatment uses suction to lift soft tissue, encouraging better blood flow and breaking up fascial adhesions that can restrict movement. It’s excellent for addressing tissues that feel adhered or stuck to your bones or other muscles. Cupping is included in all Releaseology sessions at no extra cost!
7. Dry Needling
Dry needling is based on the theory that trigger points (areas of muscle tension) can cause pain and other problems in the body. The insertion of the needle into the muscle works to break up the restrictions found in the muscle and relieve them. The act of insertion of the dry needle into the body, also signals healing factors into the affected area and promotes balance in the body. The overall aim of dry needling is to relieve pain and improve function, but many patients see not only improvements in muscle tension, pain and range of motion but also improved circulation and reduction in inflammation. Read more about it on my blog about dry needling. Dry needling is included in any of my Releaseology sessions, but can also be booked as a stand alone modality.
If you're not close to Tempe, find a dry needling practitioner near you here
The Dolphin Neurostim MPS uses microstimulation with DC current, which is the current that your heart and nervous system use. For pain relief, it is used stimulate acupressure points to decrease pain, decrease anxiety, decrease digestive pain, break up scar tissue and improve vagus nerve function. The results have been quite amazing, thus far! Read more about the Dolphin Neurostim MPS on my page here. The dolphin is included in any of my Releaseology sessions. If you don't live in Arizona, find a Dolphin MPS practitioner here
Disclaimer: The content on this site and my posts are for educational and informational purposes only and not meant as medical advice. It is not intended as medical advice or to replace a relationship with a qualified healthcare professional. There is absolutely no assurance that any statement contained or cited in an article touching on medical matters is true, correct, precise, or up-to-date. Please consult a clinician that is familiar with your care, if you have specific questions for your own care.
The Releaseology Difference in Wrist Pain
At Releaseology, I specialize in finding and addressing the root cause of your pain. My hands-on techniques—from neurokinetic therapy and myofascial release to customized ergonomic assessments—focus on restoring proper function and relieving discomfort. Whether you’re dealing with wrist pain from bench pressing, typing, yoga, or any other daily activity, I'm here to help.
Don’t let wrist pain hold you back any longer. Book a session with me today, and let’s work together to release the tension and restore balance to your body. Your wrists will thank you!
These are my three services that include an assessment and evaluation of your pain. If you have specific questions for your care, you can always e-mail me at sara@releaseology.com or text 480.712.0699 or book a free virtual consult
Medical Disclaimer
The content on this site and my posts are for educational and informational purposes only and not meant as medical advice. It is not intended as medical advice or to replace a relationship with a qualified healthcare professional. There is absolutely no assurance that any statement contained or cited in an article touching on medical matters is true, correct, precise, or up-to-date. Please consult a clinician that is familiar with your care, if you have specific questions for your own care.
Essential Oils for Pain Relief
More from Releaseology
Don't forget to check out other resources on my site! You can book a session with me here, find a list of conditions I treat here, find more about me here, learn how to regulate your own vagus nerve and nervous system here and read more on my blog here. Lastly, follow me on my social channels: Facebook, Instagram, YouTube and TikTok!
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