Tips to Prevent Wrist Pain and Injuries in Sport

Sports that involve gripping, throwing, catching or weight-bearing through the hands can place significant stress on the wrist. Whether you play tennis, golf, cricket, basketball or lift weights, taking a few simple steps can help reduce your risk of wrist pain and sports injuries.

1. Warm Up Before Training

Prepare your wrists, forearms and upper body before training or competition. Start with light movement and gradually progress into sport-specific drills to prepare your body for the demands of your activity.

2. Strengthen Your Wrists and Forearms

Strong wrists and forearms can help improve wrist stability and strength during sport. A structured strengthening program can help your wrist better tolerate gripping, lifting, throwing and repetitive movements.

3. Increase Training Gradually

Sudden increases in training volume or intensity can place excessive stress on the wrist. Progress your training gradually and give your body time to adapt, particularly when returning to sport after an injury or break.

4. Use Good Technique

Poor technique can place unnecessary stress on the wrist. Whether you're playing tennis, golf, cricket, basketball or lifting weights, learning and maintaining good technique can help reduce your risk of injury.

5. Check Your Equipment

Your equipment can also contribute to wrist pain. Make sure racquets, clubs, bats and gym equipment are appropriate for you and correctly fitted. Small changes to equipment can sometimes make a significant difference to the load placed on your wrist.

6. Prioritise Recovery

Training hard is only part of improving performance. Rest and recovery are essential for allowing your muscles, tendons and joints to adapt to training. Include appropriate rest days and avoid repeatedly training through pain.

7. Don't Ignore Wrist Pain

If you develop ongoing wrist pain, stiffness, swelling, weakness or discomfort during sport, don't simply push through it. Early assessment by a physiotherapist can help identify the cause of your symptoms and provide a plan to get you back to your activities.

When Should You See a Physiotherapist for Wrist Pain?

Wrist pain that doesn't settle, keeps returning or starts affecting your sport, work, gym training or everyday activities should be assessed. At The Physio Crew, our physiotherapists can assess and treat a range of wrist injuries and sports-related wrist pain, with treatment tailored to your goals and activity level.

We can help you understand what's causing your wrist pain, improve strength and mobility, and develop a progressive rehabilitation plan to help you return to the activities you enjoy.

Experiencing wrist pain? Book an appointment today at our Carlton, Tullamarine or Keilor Downs clinics.

TPC