Exercising With Hand & Wrist Pain: Your Guide to Gym Equipment

1. 🎯 Quick Start Guide
2. 🔧 Equipment Recommendations
1. ✅ RECOMMENDED EQUIPMENT
2. 🔄 NEUTRAL EQUIPMENT
3. 🚫 AVOID
3. 📋 The SLR Framework
4. ⚕️ When to Get Help
5. ⚠️ Safety Tips
Exercising With Hand & Wrist Pain: Your Guide to Gym Equipment

Exercising With Hand & Wrist Pain: Your Guide to Gym Equipment

  • Mihai Balan

  • 2 minute read

Living with hand and wrist pain?

Exercise can help maintain your fitness while protecting your joints.

Research shows that proper exercise selection and form modifications can help you stay active without aggravating your condition.

🎯 Quick Start Guide

  • Focus on lower body exercises

  • Use neutral grip positions when possible

  • Start with 2-3 sessions per week

  • Keep grip pressure light

  • Wear wrist supports if needed

🔧 Equipment Recommendations

✅ RECOMMENDED EQUIPMENT

➡️ Cardiovascular Machines

Recumbent Bike

  • Perfect for: Low-impact cardio

  • Time: 10-15 minutes

  • Form: Use neutral grip

  • Start with: Light resistance

  • Keep wrists straight

Elliptical

  • Perfect for: Full-body cardio

  • Time: 10-15 minutes

  • Form: Relaxed grip

  • Avoid: Death grip on handles

  • Use: Light touch only

➡️ Resistance Machines

Leg Press

  • Perfect for: Lower body strength

  • Start with: 2 sets of 8-12 reps

  • Form: Use handles minimally

  • Focus: Lower body only

🔄 NEUTRAL EQUIPMENT

Rowing Machine

  • Use only if comfortable

  • Maintain neutral wrist position

  • Focus on proper form

  • Start: 5 minutes

  • Progress gradually

Lower Body Machines

  • Safe while hands/wrists heal:

    • Leg Extension

    • Leg Curl

    • Abductor/Adductor

    • Calf Raise

🚫 AVOID

High-Risk Equipment:

  • Lat Pulldown (overhand grip)

  • Seated Row (traditional grip)

  • Treadmill (handrail gripping)

  • Any machine causing pain

📋 The SLR Framework

If pain exceeds 5/10, adjust in this order:

S - Speed

  • Slow down movements

  • Use controlled motion

  • Take breaks as needed

L - Load

  • Reduce grip pressure

  • Use lighter weights

  • Focus on form

R - Range

  • Decrease range of motion

  • Keep wrists neutral

  • Avoid end-range positions

⚕️ When to Get Help

Contact your GP if:

  • Pain persists more than 2 weeks

  • Numbness or tingling occurs

  • Grip strength decreases

  • Morning stiffness lasts over 30 minutes

  • Simple tasks become difficult

⚠️ Safety Tips

  • Always warm up hands and wrists

  • Use wrist supports when needed

  • Keep movements controlled

  • Avoid gripping too tightly

  • Ice after exercise if needed

  • Consider ergonomic equipment

  • Listen to your body's signals

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