Tuesday, July 30, 2019
Monday, July 30, 2018
How to Treat and Prevent Exercise-Related Wrist Pain
Have you ever had to come out of a high plank not because your core was on fire—but because your wrists were? Certain strength moves put a lot of pressure on your forearms. There’s good news for the sore-wristed though: Simple adjustments and smarter stretching can help you avoid that annoying ache.
“Wrist pain and discomfort during [a workout] is likely due to improper wrist positioning, overloading weak structures, or overuse,” explains Paul Mostoff, the chief of physical therapy at All Sports Physical Therapy in New York City. “The tendons of the wrist can become hot, painful, inflamed, swollen, and degenerated over time—and trying to work out through the pain can turn a simple acute condition, like tendonitis, into something more serious and chronic.”
Take a basic exercise like a push-up: “It keeps the wrist in an extended position while loading your bodyweight through that structure, which will increase the pressure through the carpal tunnel and the wrist joint,” Mostoff says. “Do this for several sets, several times per week, and you open yourself up for some wrist discomfort and irritation, especially if your wrists aren’t accustomed to that type of exercise.”
Other moves that can lead to sore wrists include bench presses, squats while cradling a barbell or free weights, and bicep curls with poor form.
It’s also possible that wrist pain is linked to a strength or mobility issue somewhere else, like the shoulders. “The wrists and forearms might be taking more abuse during a workout because the shoulder joint lacks mobility, so the forearm muscles compensate,” says Mostoff.
If you suffer from exercise-induced soreness, read on for Mostoff’s tips on easing the pain; plus his advice on strengthening your wrists so they can power through your entire resistance routine.
RELATED: 10 Self-Care Strategies for People With Chronic Joint Pain
How to treat wrist pain
The first step (of course) is to stop doing any exercise that irritates the wrist. “You’ve got to cut off the inflammation and [keep] any further damage from occurring,” says Mostoff.
To help your wrists heal, Mostoff recommends applying ice to the area daily, and gently massaging the muscles in the forearm to reduce tension. You might also consider wearing wrist splints to take pressure off the joints, he adds.
While the pain persists, avoid doing any stretches that put the wrist in a bent position (like Downward Dog). But once the inflammation has calmed down, stretching the forearms is another way to help release tension: “Bend the wrist up while keeping the arm and elbow straight and hold for 30 to 60 seconds,” Mostoff says. “Reverse the motion and bend the wrist down and hold for another 30 to 60 seconds.” To deepen the stretch, use the opposite hand to pull gently on your fingers.
Once you’re ready to get back to your strength training routine, you can protect your wrists by wrapping them with athletic tape or wearing a wrist strap. (We like the wrist wraps by Stoic.) Also make sure you always maintain a neutral wrist position. “For example, if you’re doing bicep curls, make sure your wrist is completely straight as you curl the weight towards your body,” Mostoff says. (Can’t keep your wrist aligned? You may be using too much weight.) “If you’re doing push-ups, use parallel bars or do the push-up on your knuckles so your wrists are straight while you perform the exercise,” he adds.
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How to strengthen your wrists
“The muscles that control the wrist are actually in the forearm,” says Mostoff. You can target those muscles with what’s called resisted wrist flexion and extension, and pronation and supination. Here’s how to do it:
While seated on a bench, grab a dumbbell with an underhand grip (palms facing up), and rest your forearm on your thigh with your wrist hanging off your knee. Allow the dumbbell to lower as far as possible while you relax the wrist. While keeping the forearm still, raise the dumbbell back up as high as possible. Lower slowly and repeat.
“You can also perform this exercise with your palms facing down to reverse the motion and strengthen the opposing muscle groups,” Mostoff says.
Another great wrist-strengthening exercise is farmer’s walks: Stand tall while holding a pair of dumbbells or kettlebells on either side of your body; palms facing in. Then walk 50 to 100 feet. “Carrying the weight will help improve your overall grip strength and muscular endurance,” Mostoff explains.
Finally, you can strengthen the muscles in your hands, which also support your wrists, by playing with silly putty (such as the CanDo TheraPutty set). Roll, squeeze, and spread the putty with your fingers for several minutes a day.
RELATED: The Best Low-Impact Workouts for Weight Loss
When to see a doctor
Call your MD or see a physical therapist if your wrist swells up, or the pain is sharp or severe, says Mostoff. Another sign it’s time to seek help: The pain lasts more than one to two weeks, and doesn’t improve with ice, rest, and OTC pain relievers like nonsteroidal anti-inflammatory drugs.
The Best Low-Impact Workouts for Weight Loss
There’s no question that high intensity exercise burns mega-calories in minimum time. But when that high intensity comes in the form of running, jumping, and sprinting, you’re only as strong as your weakest link—and for many that means your hips and knees, which are more vulnerable to injury as impact levels rise. “Stress and impact are amplified with high intensity training routines and sudden force can cause damage to joint cushions, tendons, and muscles,” says Nicholas DiNubile, MD, orthopedic surgeon and best-selling author of the FrameWork series of books. “This is especially true as we age, or if you’ve had previous injuries, as your musculoskeletal frame is not as durable or limber.”
The good news is you can raise your heart rate and rev your metabolism to burn calories and fry fat without the jarring impact. Here are 10 relatively gentle workouts your joints (and your waistline) will love. Note: Just because a workout is low impact doesn’t mean it’s zero risk. You can further minimize your chances of pulling a muscle or straining a joint by starting your exercise sessions slowly so you can warm up your muscles and lubricate your joints before turning up your efforts.
Iskra Lawrence’s Top 5 Moves for Strong, Toned Legs
Iskra Lawrence once found fault with her legs, but now counts them one of her biggest assets. Watch the video for her top 5 moves.
When it comes to loving the skin you’re in, we could all take a cue from body-positive advocate Iskra Lawrence. “I’m grateful for my body and I love all of its abilities— the fact that it makes me feel strong and powerful and empowered,” Lawrence says. “I am just really glad now that I see my body as so much more than just a size.”
One body part in particular that Lawrence once found fault with but now counts as one of her biggest assets: her legs. “Instead of trying to shy away from the size of my legs,” the #AerieReal model says, “[I try] encouraging it and being proud of their strength and their abilities.”
RELATED: Iskra Lawrence Refuses to Apologize for This Unedited Photo of Her Butt and Cellulite
Want to know the moves that helped Lawrence build up her confidence and keep her gams looking so great? Watch the clip above to see her demo five of her favorite super effective leg burners (you’ll need two kettlebells), or read up on how to perform the moves in the circuit below—make sure you do 3-4 rounds.
Pull Grabs
Stand tall with feet wider than hip-width apart and arms extended straight up. Without changing posture, lift right knee straight up as high as possible as you bend elbows, pulling arms down to hip height. Lower right knee down as you raise arms back up. Repeat movement on opposite side; continue alternating for one minute.
Kettlebell Squat
Stand with feet slightly wider than hip-width, a kettlebell in hands at chest height, with elbows bent and tucked into chest; toes should be pointing out slightly. Maintaining kettlebell position, push hips back, bend knees, and lower down until thighs are at least parallel to ground. Drive through heels to return to standing. Do 15 reps.
Kettlebell Deadlift
Stand tall with feet hip-width apart and a kettlebell in each hand at thigh level. Hinge at hips and lower torso toward floor, keeping back flat. The weight should travel straight down in front of legs. If flexibility is lacking in the hamstrings, keep a slight bend in knees. Do 15 reps.
Kettlebell Curtsey Lunge
Stand with feet together, a kettlebell in each hand with palms facing in. Step left foot behind right leg, and at the same time, drop right knee into a lunge position as if you’re doing a curtsy. Press through both feet to return to the start, and then repeat the move on the other side, stepping your right foot behind your left. Continue alternating for 15 reps per side.
Frogger Jumps
Stand with feet about hip-width apart. Push hips back and bend knees to lower into a squat. As you squat down, immediately jump forward as far as you can. Land in a squat and then immediately jump forward again. Continue for one minute.
Chrissy Teigen and John Legend Share Shirtless Bedtime in Bali with Baby Miles
The superstar couple are relaxing in Indonesia.
Chrissy Teigen and John Legend‘s Bali vacation included a sweet moment in bed with their 10-week-old son Miles Theodore.
The superstar couple, who are also relaxing in Indonesia with their 2-year-old daughter Luna Simone, kicked off Saturday morning with a video on Instagram — taken as they all laid together in bed, shirtless.
“Hi everybody,” Teigen said as she shot the clip, showing Miles lying between her and Legend.
“Hi,” Legend responded. “Miles says hi.”
RELATED: John Legend and Chrissy Teigen Share Adorable Photos of Luna and Miles — Their ‘Babies in Bali’
Teigen, 32, and Legend, 39, have been documenting the trip for their followers on social media since Thursday.
Earlier that day, Legend posted an Instagram photo of himself relaxing on a couch with his two little ones, showing Luna all smiles as Miles laid next to his dad.
“Babies in Bali,” Legend wrote in the post’s caption.
More photos of the kids came on Teigen’s Instagram Story, where she shared Legend holding Miles, Luna chowing down on “an exotic Balinese hamburger and French fries,” and Miles alone, making faces for the camera.
The Lip Sync Battle star also posted a hilarious photo of herself snapped while she was breastfeeding Miles and lounging poolside in the nude with a towel covering her middle and a book in her hand.
RELATED: John Legend Has ‘Barely Been Working’ Since Welcoming Son Miles: ‘There’s a Lot of Family Days’
The vacation comes as Legend told PEOPLE that he and Teigen have been focusing on time with their children.
“There’s a lot of family days,” he told PEOPLE in June at an event for his new wine brand LVE. “We’ve been home a lot. We haven’t been working much at all… We just enjoy each other’s company.”
He and Teigen are also deep into the day-to-day tasks of caring for a newborn.
“A lot of it’s just the nuts and bolts of making sure Miles is fed. Making sure he sleeps well. Making sure we burp him. Making sure we change his diaper,” Legend said. “It’s just the practical everyday things of being a parent, and so we’re immersed in that time in his life right now.”
Of course, Teigen has always loved finding humor in those more “practical sides.”
The cookbook author — whose second title, Cravings: Hungry For More, drops in September — has never been shy about documenting feedings.
One breastfeeding session, in early July, had Teigen nursing a then-6-week-old Miles and Luna’s baby doll at the same time.
“Luna making me feed her babydoll so I guess I have twins now,” Teigen wrote alongside a silly photo of herself trying to acquiesce to her daughter’s demand.