Why does my wrist hurt after bench pressing?
Nov 04, 2022
Source: Cainiu Health
Dr. Chen Jian
Introduction
Wrist pain after bench pressing may be caused by intense exercise, incorrect posture, overtraining, wrist joint strain, or tendinitis, and can be improved according to the specific situation. It is recommended to seek medical attention at a hospital promptly and receive treatment under the guidance of a doctor. Before training, perform simple wrist warm-up exercises such as rotating the wrists and bending and stretching the wrists.
Wrist pain after bench pressing may be caused by intense exercise, incorrect posture, overtraining, wrist joint strain, or tendinitis. Improvements can be made according to the specific cause. It is recommended to seek timely medical attention and receive treatment under a doctor's guidance.
1. Intense Exercise
If excessive force is used during bench pressing, the muscles, nerves, and wrist joints continuously bear external pressure throughout the exercise. With nerves and muscles in a tense state, the wrist joint and surrounding tissues become strained, leading to wrist pain. This condition is a normal physiological response following muscular and joint activity and usually resolves on its own.
2. Incorrect Posture
During bench pressing, if the wrist does not remain in a neutral position—such as when it is excessively bent or extended—it bears excessive pressure. The tendons, ligaments, and other tissues around the wrist are overstretched, causing pain. Adjust your bench press technique to ensure the wrist stays in a neutral position, aligned straight with the forearm. Perform simple wrist warm-up exercises before training, such as rotating the wrists or gently bending and extending them.
3. Overtraining
Repeated and prolonged bench press training without sufficient rest for the wrists can lead to accumulated fatigue. Muscles and tendons are more prone to injury when fatigued, and the cartilage in the wrist joint may become painful due to excessive wear. Plan training sessions reasonably and allow adequate rest for the wrists by appropriately reducing the frequency of bench press workouts.
4. Wrist Joint Strain
Long-term incorrect bench press techniques or excessive use of the wrists during strength training can easily result in wrist joint strain. Chronic damage may develop in the muscles, ligaments, and surrounding tissues of the wrist, leading to poor local blood circulation and aseptic inflammation, which causes pain. Under medical supervision, patients may use medications such as Huoxue Zhitong Capsules, Zheng Honghua Oil, or Indomethacin Patch to relieve discomfort.
5. Tendinitis (Tenosynovitis)
Tendinitis can occur at any age and may result from chronic overuse, trauma, or excessive physical exertion. After onset, patients often experience wrist pain during bench pressing. As the condition worsens, symptoms may include inability to bend or straighten the fingers and even finger deformity. Patients should follow medical advice and use medications such as Yunnan Baiyao Aerosol, Paracetamol Tablets, or Celecoxib Capsules for treatment.
Maintain a light diet in daily life and avoid spicy or irritating foods such as garlic, spicy hot pot, and mustard. Also, ensure adequate rest and avoid excessive physical strain to protect overall health.
