How to relieve wrist pain when lifting, according to physical therapists

Your wrists do a lot more than you might think. From gripping a coffee mug to carrying groceries, they’re constantly at work — so when wrist pain strikes, it can be frustrating. If you notice discomfort while lifting weights, doing chores, or even picking up your kids, you’re not alone.

“Wrist pain when lifting is a common issue, but it often improves with time and movement,” says Paige Fortney, PT, DPT, a physical therapist at Hinge Health. While pain can be discouraging, it doesn’t mean you need to stop lifting altogether. In fact, targeted exercises and small activity modifications can make a big difference.

Read on to learn more about the most common causes of wrist pain when lifting and get expert-backed strategies — including simple exercises recommended by Hinge Health physical therapists — to help you move with less discomfort.

Causes of wrist pain when lifting 

Wrist pain during or after lifting can stem from several factors. “It just depends on when your pain occurs and what you’re lifting,” says Dr. Fortney. Here are some of the most common reasons for wrist pain when lifting. 

• Strain. A strain occurs when a muscle or tendon — the tissue that connects muscle to bone — stretches too far or tears. “A mild strain may cause temporary discomfort and stiffness, while a tear can lead to more significant weakness and reduced mobility,” says Dr. Fortney. Strains can develop gradually from overuse or happen suddenly, such as when lifting something too heavy without warming up.

• Sprain. A sprain happens when a ligament — tough tissue that connects bones — stretches too far or tears. “There are many small bones in the wrist, all linked by different ligaments,” explains Dr. Fortney. Wrist sprains, like strains, can develop over time but often occur from an acute injury due to sudden force, such as catching yourself during a fall, twisting your wrist awkwardly, or lifting something heavy with enough support.

• Tendonitis. Tendonitis is inflammation of the tendons, usually caused by repetitive movements. “It happens when small tears develop in the tendon over time, leading to ongoing inflammation that can be a bit stubborn,” says Dr. Fortney. In the wrist, this often affects tendons that help with gripping and lifting, causing pain and stiffness that may worsen with activity.

• Carpal tunnel syndrome. This condition occurs when the median nerve, which runs along the front of the wrist, becomes compressed. “It’s often due to overuse and inflammation of the wrist tendons, which put pressure on the nerve,” explains Dr. Fortney. Symptoms may include numbness, tingling, and reduced grip strength.

• Arthritis. Just like other joints, your wrist can develop osteoarthritis if its protective cartilage changes and causes bones to rub against each other. This can contribute to pain, especially during everyday movements like opening jars, turning doorknobs, or lifting. 

• De Quervain’s Tenosynovitis. This condition involves inflammation of the tendons on the thumb side of your wrist. It’s often related to repetitive thumb motions like pinching, gripping, or even frequent texting.

• Lack of grip strength. If your forearm muscles aren’t as strong as they could be, your wrist may compensate by overusing other tissues, leading to strains and sprains that contribute to wrist pain when lifting. 

• Lifting technique. Whether you're lifting a dumbbell or a heavy box, there’s no single “perfect” way to do it — different techniques work for different people. That said, wrist positioning can make a difference in your comfort. Bending your wrists too far up or down while lifting may put extra strain on the area. “Keeping your wrists in a neutral position — in line with your forearms — can help reduce discomfort and make lifting feel easier if you’re having wrist pain when lifting,” advises Dr. Fortney.

Symptoms of wrist pain when lifting

Wrist pain can show up in different ways, and understanding your symptoms can help you make adjustments that keep you moving comfortably. Pain doesn’t always mean you need to stop lifting — it’s often just a signal that your body may need a slight modification. 

Common signs of wrist pain related to lifting include:

• Sharp or pinching pain when you lift

• Dull or achy pain after lifting

• Pain that radiates through your hand or forearm

• Tenderness in your hand, wrist, or forearm

• Swelling around your wrist

• Reduced grip strength

• Limited range of motion

It may seem counterintuitive to exercise when you’re in pain, but improving mobility and strengthening your wrists can play a big role in relieving discomfort. These exercises, recommended by Hinge Health physical therapists, focus on moving your wrist through different planes of motion while also strengthening muscles that extend up to your elbow. “This ensures that you strengthen all different areas of your wrist and forearm, which is the best way to recover from pain and prevent future injuries,” says Dr. Fortney.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for wrist pain when lifting

Wrist pain can be frustrating, especially when it interferes with your ability to lift or perform daily tasks. There are several ways to manage discomfort and support healing. Treatment often involves a combination of movement modifications, pain management strategies, and strengthening exercises. Here are some expert-recommended approaches to help relieve wrist pain when lifting. 

• Physical therapy. A physical therapist can provide tailored strengthening and mobility exercises to improve your wrist stability, flexibility, and overall function. “They can also help you tweak your activities so they cause less stress on your wrists if they’re hurting,” says Dr. Fortney. Your PT may recommend keeping your wrist in a more neutral position during lifting motions, adjusting your grip, lifting lighter weights, or reducing reps to allow your wrist to recover while staying active. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Ice. Applying ice can help reduce pain and swelling, especially after lifting. Heat may also feel soothing, but Dr. Fortney notes that ice is often preferred for wrist pain. “The wrists are a bonier area, so some folks may get more benefit from ice,” Dr. Fortney says. Hand therapists often use heat for people with arthritis or chronic pain in their hands.

• Bracing. For certain injuries, wearing a supportive wrist brace can help minimize pain and make lifting more comfortable. Bracing can be especially useful for conditions like carpal tunnel syndrome, as it helps keep your wrist in a neutral position and reduces nerve compression. However, Dr. Fortney cautions against overuse. “A brace provides stability, but wearing one too often can actually cause your muscles to work less, which isn’t ideal for long-term recovery.” 

• Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for wrist pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.

• Lifting modifications. If lifting causes wrist pain, small modifications can make a big difference. “Play around with decreasing the weight of what you’re lifting and try to keep your wrist in a neutral position — straight in line with your forearm,” suggests Dr. Fortney. This can reduce strain on your wrist while allowing you to stay active.

• Workspace adjustments. If you spend a lot of time at a desk, your wrist position throughout the day could be contributing to discomfort. “An ergonomic keyboard and mouse setup can help quite a bit because it keeps your wrist in a more comfortable position for extended periods of time,” says Dr. Fortney. If you're unsure how to adjust your setup, a physical therapist can offer personalized recommendations. 

How to prevent wrist pain from lifting weights

Strength training is great for musculoskeletal health and overall well-being, and wrist pain doesn’t have to put a stop to your workouts. With a few adjustments, you can keep lifting while reducing discomfort. These tips can help prevent pain from interfering with your strength training so you can stay active.

• Use a wrist-friendly technique. There’s no single “perfect” way to lift. That said, keeping your wrists in a neutral position — aligned with your forearms — can reduce unnecessary strain. “Maintaining a neutral wrist while lifting can help distribute force more evenly and minimize stress on the joint,” says Dr. Fortney.

• Ease into activity. If you’re new to lifting or returning after a break, take it slow. “Gradually increasing the amount of weight you lift is important because doing too much too soon can lead to compensation patterns that contribute to injuries,” says Dr. Fortney. Start with manageable loads and progressively build over time. 

• Strengthen your whole body. Strong wrists don’t work alone — they rely on support from the rest of your upper body. “A well-rounded strengthening program should include not just your wrists, but also your elbows, upper arms, and shoulders,” explains Dr. Fortney. Strengthening these areas helps improve overall stability and reduces the likelihood of wrist pain when lifting. 

PT tip: Try a self-massage

If your wrists feel sore after lifting, a simple self-massage can help. “Massage can feel good on painful areas and promote healing by increasing blood flow,” says Dr. Fortney. Try rolling a tennis or lacrosse ball along your forearms to ease tension and discomfort. If you’re experiencing swelling, an ice massage may provide relief — just fill a small paper cup with water, freeze it, then peel back the cup and gently apply the ice to the sore area.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

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