There are certain instances that wrist pain and discomfort could be avoided by slight changes in body mechanics. When one performs activities with improper biomechanics, chronically, it usually becomes a matter of time before they become symptomatic. In this writing we will discuss an exercise. The arm curl and how wrist positioning during the exercise can potentially cause pain and discomfort in the wrist. Correcting improper positioning may significantly assist in decreasing pain and discomfort in the wrist.
The arm curl can be done with dumbbells, barbells or machines. It is an excellent exercise to develop the muscles that flex (bend) the elbow. The muscle that gets the most talk is the Biceps Brachii.
In future blogs, I may discuss the mechanics of this exercise in a holistic sense. In other words posture, foot positioning, grip etc. In this writing we will be discussing the mechanics specifically at the wrist.
When you perform the arm curl make sure that you keep your hand, wrist and forearms in alignment through the range of the exercise. The wrist and hand should remain stationary with minimal to zero deviation laterally and medially. These two positions when done consistently over time with a load, may cause over use issues of the muscles and tendinous structures of the forearm and wrist.
For example if you perform the arm curl with the wrist in a medially deviated position (the hand is deviated towards the mid-line of the body) and can cause overuse of the muscles on the “pinky” side of your wrist, specifically a muscle named Flexor Carpi Ulnaris.
Watch the video above for more information
Another common reason for wrist pain and discomfort as a result of improper wrist mechanics is when the wrist is flexed during the exercise. This is when the knuckles are “rolled” towards the forearm. What this does is that it recruits and overworks the muscles that flex the wrist causing pain in the forearm, wrist and potentially the hand and elbow. The issue becomes more magnified if these muscles are already overused, such as when someone occupies their time with constant typing-type of activities.
The best way to protect the wrist is to keep the wrists in a neutral position. This is when the hand is in line with your wrist and forearm, through the exercise.
Performing this simple adjustment may bring about longer term benefits because you have managed the pain and discomfort. Versus the other direction, where you are in treatment for a few weeks and may have to avoid upper body exercises, because of the symptoms.
Hopefully these little tips help! Remember sometimes it may just be a simple adjustment that needs to be done, to manage your pain and discomfort.
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