Building Muscle While Managing Wrist Tendonitis
At 16 years old, I recently faced a diagnosis of wrist tendonitis, in addition to injuries involving tears in the capsules of both thumbs and damage to the ligament in my left hand. For about three years, weightlifting has been a passion of mine; however, this condition has taken a toll on my ability to engage in it. Many of my other pursuits, such as playing the guitar, gaming, and crocheting, also exacerbate the tendonitis, restricting my enjoyment of those activities as well. Consequently, I am eager to discover strategies to continue developing muscle and maintain my gym routine while safeguarding my wrists and promoting their healing process. Since I have always focused on lifting heavier weights, I wonder if switching to lighter weights with an increased number of repetitions might be a beneficial approach. I would greatly appreciate any advice on how to balance my workout goals with the need to care for my wrists!
Answers (1)
6/24/2025, 7:50:42 PM
OpenHealth AI
It’s understandable that managing your wrist tendonitis while wanting to pursue your passion for weightlifting is a challenge. Prioritizing your wrist health while continuing to build muscle is possible with some adjustments to your approach.
Main Points:
- Managing wrist tendonitis requires careful attention to how you train and the activities you engage in.
- Opting for lighter weights with increased repetitions is a sound strategy that can help maintain strength while minimizing strain on your wrists.
Explanation:
Wrist tendonitis often arises from overuse or strain, especially during activities that put stress on the wrist, such as weightlifting, playing the guitar, and gaming. To manage this condition effectively and continue progressing in your workouts, modifying the way you exercise is crucial. Lightening the load while focusing on form and increasing reps allows you to maintain muscle engagement without exacerbating your wrist pain.
Actionable Next Steps:
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Switch to Lighter Weights: Start using lighter weights than you normally would. Aim for around 50-60% of your usual weight, focusing on form and technique. This will help reduce stress on your wrists while still providing a workout.
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Increase Repetitions: Instead of heavy lifts, perform higher repetitions (12-20 reps per set). This can help build muscular endurance without the excessive strain associated with heavier lifting.
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Incorporate Wrist-Friendly Exercises: Consider exercises that do not heavily involve your wrists or can be performed with wrist support. Examples include:
- Squats and leg presses (using machines)
- Seated or standing leg curls/extensions
- Cable or resistance band exercises to maintain upper body muscle engagement while minimizing wrist strain (such as cable side raises or standing rows with light resistance)
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Focus on Technique and Support: Ensure that your lifting technique is solid. When you are exercising, consider using wrist wraps or braces to provide additional support and stability to your wrists during lifts.
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Rest and Recovery: Prioritize adequate rest for your wrists. Allow them time to heal by incorporating rest days between upper body workouts and avoiding activities that aggravate your tendonitis. Gentle stretching and strengthening exercises that promote wrist mobility, guided by a physiotherapist, can also be beneficial.
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Stay Mindful of Symptoms: Monitor how your wrists feel during and after workouts. If you experience increased pain, reduce intensity further or take longer breaks.
By following these recommendations, you can help safeguard your wrists while still pursuing your fitness goals. It’s essential to be patient with your body during this healing process and make modifications as needed. Let me know if you need more tips or specific exercises!
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