Wrist Pain During Pull-Ups: Nerve and Ligament Issues

Q: Wrist Pain During Pull-Ups: Nerve and Ligament Issues

Hello： Your symptoms are very similar to carpal tunnel syndrome. <br>This condition is caused by compression of the median nerve as it passes through the wrist, leading to numbness and tingling in the index finger, middle finger, and thumb. <br>Clinically, a neurologist will arra

Experiencing intermittent pain in the wrist while doing pull-ups?

Hello Dr.
Jiang: I have a habit of weight training, and during my pull-up exercises, I experience an issue with my right wrist.
While pulling up, I do not feel any tingling or pain in my right wrist (with both hands fully engaged).
However, the moment I release my grip on the bar (with both hands completely relaxed), I experience a sudden tingling pain in my right wrist, similar to the sensation of a nerve being compressed or pinched.
My left wrist does not have this tingling pain.
Additionally, this symptom only occurs when my palms are facing outward during the pull-up; there is no pain when my palms are facing inward.
The pressure on the wrist during pull-ups is similar to holding heavy objects with both hands while standing.
I would like to ask Dr.
Jiang if this issue is related to nerve or ligament strain.

Mr. Wang, 20~29 year old female. Ask Date: 2017/02/16

Dr. Jiang Junyi reply Neurology

Hello: Your symptoms are very similar to carpal tunnel syndrome.
This condition is caused by compression of the median nerve as it passes through the wrist, leading to numbness and tingling in the index finger, middle finger, and thumb.
Clinically, a neurologist will arrange for a nerve conduction study to assess the extent of nerve compression.
If the symptoms are more severe, a rehabilitation program with a specialized wrist brace may be recommended.
To prevent carpal tunnel syndrome, it is important to reduce repetitive hand movements and avoid keeping the wrist in prolonged flexion, extension, or twisting positions.
Try to maintain a straight wrist position as much as possible and take regular breaks for your hands.
Strengthening exercises for the hand and forearm muscles are also advisable.
I recommend discussing evaluation and treatment options with a neurologist or a rehabilitation specialist.
Wishing you good health and peace.
Dr.
Tao, Shen Nei, cares about you.

Reply Date: 2017/02/16

More Info

Wrist pain during pull-ups can be a frustrating issue, especially for those who are dedicated to strength training. Based on your description, it seems that the pain and numbness you experience in your right wrist occurs specifically when you release the bar, suggesting that there may be underlying nerve or ligament issues at play.

Understanding the Symptoms
The sensation of pain and numbness in the wrist, particularly when transitioning from a gripping position to a relaxed state, can indicate a few potential problems. One possibility is nerve compression or irritation. The wrist contains several important nerves, including the median, ulnar, and radial nerves. If any of these nerves are compressed during the pull-up motion, especially when the wrist is in a flexed or extended position, it could lead to the symptoms you describe.
Another possibility is ligament strain or injury. The wrist is supported by a complex network of ligaments that stabilize the joint. If these ligaments are overstretched or strained during the pull-up, particularly when transitioning from a gripping position to a relaxed state, it could lead to pain. This is especially true if you are using a grip that places excessive stress on the wrist, such as an overhand grip (palms facing away).

Factors to Consider
1. Grip Position: You mentioned that the pain only occurs with your palms facing outward. This grip can place more strain on the wrist compared to an underhand grip (palms facing you). The overhand grip can lead to increased wrist extension, which may exacerbate any existing issues.

2. Previous Injuries: If you have a history of wrist injuries, such as sprains or fractures, this could contribute to your current symptoms. Scar tissue or changes in the joint mechanics can lead to increased susceptibility to pain during certain movements.

3. Muscle Imbalances: Strength imbalances in the forearm muscles can also contribute to wrist pain. If the muscles that flex and extend the wrist are not balanced, it can lead to improper mechanics during exercises like pull-ups.

4. Overtraining: If you have recently increased the intensity or volume of your training, this could lead to overuse injuries. It’s important to allow adequate recovery time for the muscles and joints involved in pull-ups.

Recommendations
1. Modify Your Grip: Experiment with different grip positions. If the underhand grip does not cause pain, consider using it more frequently until you can identify the cause of the pain with the overhand grip.

2. Strengthening and Stretching: Incorporate wrist strengthening and stretching exercises into your routine. Focus on the flexor and extensor muscles of the forearm to improve balance and stability in the wrist.

3. Rest and Recovery: Allow your wrist to rest and recover. If the pain persists, consider reducing the frequency or intensity of your pull-up workouts.

4. Consult a Specialist: If the pain continues despite these modifications, it may be beneficial to consult a healthcare professional, such as a physical therapist or an orthopedic specialist. They can perform a thorough assessment and provide targeted treatment options.

5. Ergonomics and Technique: Ensure that your pull-up technique is sound. Sometimes, poor form can lead to unnecessary strain on the wrists. A trainer or coach can help assess your form.

Conclusion
In summary, the wrist pain you are experiencing during pull-ups could be related to nerve compression or ligament strain, particularly influenced by your grip position and any previous injuries. By modifying your grip, strengthening the wrist, and allowing for adequate recovery, you may be able to alleviate your symptoms. However, if the pain persists, seeking professional advice is crucial to prevent further injury and ensure a safe return to your training regimen.

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