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.<h2 id="905ad3e6-f352-4342-9d97-85d3c30b7748" data-toc-id="905ad3e6-f352-4342-9d97-85d3c30b7748">🎯 Quick Start Guide</h2><ul><li>Focus on lower body exercises</li></ul><ul><li>Use neutral grip positions when possible</li></ul><ul><li>Start with 2-3 sessions per week</li></ul><ul><li>Keep grip pressure light</li></ul><ul><li>Wear wrist supports if needed</li></ul><hr><h2 id="346320b5-0068-42b8-867e-6b3688acabb8" data-toc-id="346320b5-0068-42b8-867e-6b3688acabb8">🔧 Equipment Recommendations</h2><h3 id="e6ecd731-ddc1-4c85-837c-7e8a4f811a61" data-toc-id="e6ecd731-ddc1-4c85-837c-7e8a4f811a61">✅ RECOMMENDED EQUIPMENT</h3>➡️ Cardiovascular MachinesRecumbent Bike<ul><li>Perfect for: Low-impact cardio</li></ul><ul><li>Time: 10-15 minutes</li></ul><ul><li>Form: Use neutral grip</li></ul><ul><li>Start with: Light resistance</li></ul><ul><li>Keep wrists straight</li></ul>Elliptical<ul><li>Perfect for: Full-body cardio</li></ul><ul><li>Time: 10-15 minutes</li></ul><ul><li>Form: Relaxed grip</li></ul><ul><li>Avoid: Death grip on handles</li></ul><ul><li>Use: Light touch only</li></ul>➡️ Resistance MachinesLeg Press<ul><li>Perfect for: Lower body strength</li></ul><ul><li>Start with: 2 sets of 8-12 reps</li></ul><ul><li>Form: Use handles minimally</li></ul><ul><li>Focus: Lower body only</li></ul><hr><h3 id="332b1d9b-c4ac-4475-b611-93fe1c27b11d" data-toc-id="332b1d9b-c4ac-4475-b611-93fe1c27b11d">🔄 NEUTRAL EQUIPMENT</h3>Rowing Machine<ul><li>Use only if comfortable</li></ul><ul><li>Maintain neutral wrist position</li></ul><ul><li>Focus on proper form</li></ul><ul><li>Start: 5 minutes</li></ul><ul><li>Progress gradually</li></ul>Lower Body Machines<ul><li>Safe while hands/wrists heal:<ul><li>Leg Extension</li></ul><ul><li>Leg Curl</li></ul><ul><li>Abductor/Adductor</li></ul><ul><li>Calf Raise</li></ul></li></ul><hr><h3 id="169a3a66-262d-4d38-83e5-8fc955d27c71" data-toc-id="169a3a66-262d-4d38-83e5-8fc955d27c71">🚫 AVOID</h3>High-Risk Equipment:<ul><li>Lat Pulldown (overhand grip)</li></ul><ul><li>Seated Row (traditional grip)</li></ul><ul><li>Treadmill (handrail gripping)</li></ul><ul><li>Any machine causing pain</li></ul><hr><h2 id="ea36aa44-4227-45f7-9acd-58656c0f53f7" data-toc-id="ea36aa44-4227-45f7-9acd-58656c0f53f7">📋 The SLR Framework</h2>If pain exceeds 5/10, adjust in this order:S - Speed<ul><li>Slow down movements</li></ul><ul><li>Use controlled motion</li></ul><ul><li>Take breaks as needed</li></ul>L - Load<ul><li>Reduce grip pressure</li></ul><ul><li>Use lighter weights</li></ul><ul><li>Focus on form</li></ul>R - Range<ul><li>Decrease range of motion</li></ul><ul><li>Keep wrists neutral</li></ul><ul><li>Avoid end-range positions</li></ul><hr><h2 id="08f04e99-a7f1-4e4f-abfe-8e2237e49985" data-toc-id="08f04e99-a7f1-4e4f-abfe-8e2237e49985">⚕️ When to Get Help</h2>Contact your GP if:<ul><li>Pain persists more than 2 weeks</li></ul><ul><li>Numbness or tingling occurs</li></ul><ul><li>Grip strength decreases</li></ul><ul><li>Morning stiffness lasts over 30 minutes</li></ul><ul><li>Simple tasks become difficult</li></ul><hr><h2 id="32547d80-50d8-4ba2-8780-8b6d5cfb1347" data-toc-id="32547d80-50d8-4ba2-8780-8b6d5cfb1347">⚠️ Safety Tips</h2><ul><li>Always warm up hands and wrists</li></ul><ul><li>Use wrist supports when needed</li></ul><ul><li>Keep movements controlled</li></ul><ul><li>Avoid gripping too tightly</li></ul><ul><li>Ice after exercise if needed</li></ul><ul><li>Consider ergonomic equipment</li></ul><ul><li>Listen to your body's signals</li></ul>

Living with hand and wrist pain? 

Exercise can help maintain your fitness while protecting your joints. 

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

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

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

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