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After dedicating years to high-intensity interval training (HIIT) and lifting heavy weights, you may have decided to explore a gentler form of exercise like Pilates. However, many newcomers often find themselves struggling with discomfort in their wrists by the end of each session. If this sounds familiar, you might be questioning why a workout known for being “low-impact” still leaves your wrists feeling sore and strained.
To uncover the reasons behind this phenomenon, we consulted with experts in physical therapy and Pilates instruction to understand why wrist pain can be a common issue and how to alleviate it.
Understanding the Causes of Wrist Pain in Pilates
Wrist discomfort during Pilates can stem from various factors, particularly among individuals who are new to using reformer equipment. According to Katherine Kalaj, PT, DPT, a physical therapist, reformer Pilates requires a significant degree of wrist extension, mobility, and strength in the forearms and hands for correct posture and movement execution.
“If you lack experience or haven’t mastered alignment yet, you might be placing undue stress on your wrists,” Kalaj explains. Beginners often face a heightened risk of injury, particularly if they attempt advanced moves prematurely or without proper form. Additionally, those with limited wrist flexibility might struggle to maintain the necessary wrist position while performing exercises like planks, leading to discomfort.
The positive side is that, with proper technique, Pilates can actually help strengthen the wrists and improve their flexibility, as stated by Kalaj.
Tips for Preventing Wrist Pain During Pilates
To help mitigate the risk of wrist pain during exercises where your wrists bear your weight—such as planks, push-ups, and side-lying positions—consider the following strategies.
1. Focus on Alignment
Proper alignment is crucial for avoiding excess strain. Ensure your wrists are aligned with your shoulders, avoiding positions that place them too far forward or backward. Centralizing your body’s core, including deep abdominal and lower back muscles, can provide additional support. “Imagine tightening a belt around your waist as you exhale,” Stallworthy suggests, which helps engage these critical muscles. Pay attention to keeping your shoulders relaxed and your neck in a neutral position to create a stable base.
2. Maintain a Neutral Wrist Position
Keeping your wrists neutral—avoiding excessive bending—can help prevent strain during exercises. For instance, when in a plank position, ensure that your wrists are directly beneath your shoulders and not bending inward or outward, which could increase the risk of injury.
3. Distribute Weight Across Your Hands
Evenly distributing your body weight can significantly reduce pressure on your wrists. Engage your fingers as you press down into the reformer to help balance the load.
4. Shift Weight to Your Feet
By redistributing some of your weight to your feet, you decrease the burden on your wrists. In plank positions, try pressing your toes into the reformer and engaging your legs to lighten the load on your upper body.
5. Utilize Props When Necessary
Incorporating props such as a towel or foam padding beneath your hands can provide extra support and lessen wrist strain. Wrist wedges can also be beneficial by keeping your wrists in a neutral position while enabling more comfort.
6. Modify Your Plank Position
If traditional planks are uncomfortable, consider doing them on your fists or switching to a forearm plank to alleviate wrist pressure while still targeting your core effectively.
7. Allow for Rest Breaks
It’s important to listen to your body and take breaks when needed. Communicate any concerns with your instructor, who can offer tailored alternatives and ensure your form is correct. Taking periodic breaks to stretch your wrists can also help prevent overuse injuries.
A Simple Warm-Up to Reduce Wrist Pain
Engaging in a thorough warm-up before Pilates not only primes your body but also enhances your mind-body connection. Stallworthy recommends wrist rotations and mobility exercises to prepare your joints. Kalaj suggests performing 1-2 sets of 10-15 repetitions of the following exercises:
Wrist flexor stretches: Vital for improving range of motion, especially if you’re struggling with wrist positioning during weight-bearing exercises.
Wrist extension banded self-mobilizations: Useful for addressing any tightness or restrictions in your wrists.
Dumbbell wrist curls: These help to stabilize the wrist and strengthen necessary forearm muscles, providing better support during exercises that require weight-bearing.
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