Advice from Lifters, Please

xilka
xilka Posts: 308 Member
in Fitness and Exercise
My hands and wrists hurt when I'm lifting, and I'm not even lifting all that much yet.

Will it always be this way? Is it normal?
Is there anything I can do to make it less painful?

Replies

  • plm209
    plm209 Posts: 222 Member
    You're going to be working muscles that have probably not seen much action before, so some soreness should be expected. Your hands are probably not used to the knurling on the bars, so that will go away with time.

    It seems like what you're describing, however, is pain while lifting. This is likely due to either poor form or going too heavy too quickly. Is there a particular exercise that hurts more than others?
  • explosivedonut
    explosivedonut Posts: 419 Member
    How is your wrist position? Are your palms in line with the rest of your arm? Or are they bent? If they are bent, that could the problem. See here: http://www.dieselcrew.com/how-to-bench-press-tip-handwrist-position
  • xilka
    xilka Posts: 308 Member
    The last reps of pretty much any move with the barbell make my wrists feel like they're on fire.
  • plm209
    plm209 Posts: 222 Member
    Try using dumbbells for now until your wrists get stronger. The stress they're enduring by being supinated or pronated under load is causing it. Focus on squeezing the dumbbells tightly while you lift to help strengthen your grip and wrists.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    edited October 2014
    When I first started my hands hurt but I did get used to it. Lifted for a few years and started getting some soreness in my wrists when bench pressing heavy. I bought some wrist wraps and the pain went away after that.

    Big debate on wearing gloves while lifting. I dont like them but I did wear them, when I first started, when doing heavy pulls . Eventually I didnt need them anymore. My wife wears them for pretty much all her lifting though. She likes them and it does not impede her lifting.

  • juliewatkin
    juliewatkin Posts: 764 Member
    I've been lifting for years and still get both wrist and hand pain. I think some of the hand pain is referred pain from my shoulders since I experience it most frequently after heavy squatting. Like another poster, I wrap my wrists and it helps a lot with wrist flexion but not entirely.
  • Relentless_0ne
    Relentless_0ne Posts: 38
    edited October 2014
    Your forearm muscles could be overactive (extremely tight). Have you ever had someone massage them? Have someone massage them, if when squeezing them it causes your hands to contract then I would say they are definitely overactive (which could be from a number of reasons such as keyboard use etc.)

    Lots of stretching, and recovery (foam rolling / massages) should help with this.
  • 50sFit
    50sFit Posts: 712 Member
    xilka wrote: »
    My hands and wrists hurt when I'm lifting, and I'm not even lifting all that much yet.

    Will it always be this way? Is it normal?
    Is there anything I can do to make it less painful?
    I think this is normal when starting out. I hurt all over my first few weeks.
    Your body will adapt. KEEP LIFTING <3

  • xilka
    xilka Posts: 308 Member
    Thanks for all the advice!!! You guys are awesome!
  • yoovie
    yoovie Posts: 17,121 Member
    KEEP GOING! Youll get stronger! Just in case though - check out youtube for videos to make sur eyou are holding the bar properly! also - hanging leg raises are great for wrist/grip strength ;)
  • philwrightfitness
    philwrightfitness Posts: 122
    Try fat gripz they help me

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