How to recover from wrist pain when supporting yourself with your hands

When we are doing military training, many instructors will ask us to practice some exercises such as standing at attention or push-ups. When doing physical training in the gym, many coaches will also suggest that we do more push-ups to exercise the abdominal and hand muscles. However, when doing push-ups, the entire weight of the body is placed on the wrists. Without the correct knowledge and guidance, it is very easy to cause wrist pain. So how can we recover from wrist pain caused by supporting the ground with hands?

The wrist is the part of the human body that connects the palm and forearm, also known as the wrist. Main local structures: radial carpal tunnel, ulnar carpal tunnel, and carpal tunnel.

The carpal tunnel is surrounded by the carpal bones and the flexor retinaculum; the ulnar canal is surrounded by the ulnar end of the flexor retinaculum and its superficial palmar carpal ligament; the radial canal is formed by the radial end of the flexor retinaculum split into two and attached to the scaphoid tubercle and the trapezium tubercle.

There are three main reasons for wrist discomfort during exercise:

Wrong support point

Most people's wrists are in a relatively fragile state, especially for beginners whose core strength is very weak. They cannot use strength clearly and professionally, and often rely entirely on their hands and feet for support when doing movements. The wrists cannot withstand the pressure and will feel uncomfortable.

suggestion

First strengthen your core strength and increase your arm strength. Once you have a certain strength foundation, practice palm support. This will avoid placing most of the body's strength on your hands and feet.

Uneven focus

The palm's force points are not evenly distributed when supporting the body, and it relies too much on the back of the palm near the wrist, causing most of the force to be placed on the wrist.

suggestion

Stretch your entire palm, place your entire palm on the ground, feel the feeling of holding the ground, and evenly distribute the weight between your fingers and palm.

Wrong posture

When doing hand-support movements, the body posture is often incorrect, the whole body is loose, and the muscles are not used correctly, resulting in incorrect posture and excessive stress on the wrists.

suggestion

Master the correct fitness posture. When doing hand support movements, keep the posture correct, keep the whole body stable, and do it within your ability.

In addition to fitness exercises, daily living habits are also very important. Especially for those who work, they often use computers and mouse for a long time every day with incorrect posture, which may cause discomfort in wrist joints due to long-term intensive, repetitive and excessive activities. Therefore, you should try to reduce the time you use the keyboard and mouse, and try to maintain the correct mouse usage posture.