Weightlifting is a great exercise to build strength and muscle, as well as support cardiovascular health and well-being.
However, like any sport, injuries do occur, and in weightlifting, wrist strains and sprains are among the most common.
If left untreated, these minor strains and sprains can develop into chronic carpal tunnel syndrome, which is why it is essential that you receive the right wrist sports injury treatment as soon as possible.
In this post, we look at carpal tunnel weightlifting causes and treatments.
Can lifting weights cause carpal tunnel?
The great benefit of lifting weights is that it can help to strengthen our bones. However, it is vital that weightlifting is done safely and without risk of injury.
Although weightlifting alone can not solely cause carpal tunnel, repetitive strain and stress on the hands and wrist can certainly lead to weight training wrist pain and chronic carpal tunnel syndrome.
Carpal tunnel syndrome gym is caused when there is compression on the median nerve at the base of the hand.
The median nerve can be found from the palm of the hand to the forearm and is responsible for the movement of your fingers and thumb.
The carpal tunnel is a passage of ligament and bones which is also home to the median nerve and tendons.
When the carpal tunnel suffers an injury, swelling narrows the tunnel, compressing the median nerve and causes severe pain and a sports injury to the wrist.
Symptoms of carpal tunnel syndrome include:
- Numbness
- Tingling
- Pain
- Loss of fine motor skills
- Lack of grip strength
- Limited motion.
This can make it difficult and painful to carry out everyday tasks and activities, including lifting weights.
Weightlifting wrist nerve pain
It’s important to keep your hands and wrists healthy and pain-free. This means avoiding hyperflexion and hyperextension of the wrist, which can occur when lifting heavy objects.
When injuries to the wrist do occur, whether this be a strain or a sprain, it can take approximately 6 weeks for the wrist to heal.
Suffering one of these injuries and following this with any repetitive hand or wrist motion can exacerbate or aggravate the condition, causing carpal tunnel.
Sports injury treatment Manchester
Carpal tunnel and gym do not go hand in hand, in that weightlifting cannot directly cause carpal tunnel syndrome; however, it can contribute to its development.
If you are experiencing any injuries or symptoms of issues with the wrist and hand, such as a strain or a sprain, it’s important to:
- Rest the wrist and hand as much as possible to give the areas time to heal.
- Ice – to reduce swelling and inflammation.
- Use a support to offer compression and immobilise the wrist.
- Take over-the-counter anti-inflammatories to help reduce pain and swelling.
Speak to a professional hand and wrist surgeon Manchester to ensure you receive the right and best treatment for your condition.
Carpal tunnel and exercise
To protect your wrists when weightlifting:
Make sure to use good form and the proper technique for lifting weights, i.e., wrists should be in a neutral position and aligned with your forearms. Don’t let your wrists bend backward under the weight. Keep feet firmly on the ground.
Don’t overdo it, i.e., don’t lift more than you can handle, and look to increase weights and strength over time as you slowly build your strength and training.
Wear protective gear like wrist wraps or braces for additional support and stabilisation. These should especially be used when experiencing weight training wrist pain.
Stretch and strengthen wrist muscles with exercises such as wrist curls and hand squeezes using a stress ball to help enhance flexibility. Simple yet effective stretches help to decrease pressure on the median nerve as they allow the blood to flow freely.
Make sure proper warmups and cool downs are part of your routine, helping to increase blood flow to the joints and muscles, preventing gym carpal tunnel.
If you do have an injury, it’s important that you let it heal fully before returning to lifting weights. Lifting weights when already injured can, and will, only make things worse and often lead to carpal tunnel. Look at alternate workouts such as using resistance bands, bodyweight exercises, swimming, cycling, yoga, Pilates, etc.
Carpal Tunnel Manchester
While there is no direct link between lifting weights and carpal tunnel, weightlifting can exacerbate symptoms if someone is already suffering from a wrist injury.
It’s important not to ignore these symptoms as early intervention is the best course of action to improve the condition and reduce the chances of further injury.
With the strength of your grip affecting everyday activities as well as your ability to lift weights, if you are experiencing problems with your hands or wrist, speak to a member of our team today and let us carry out a full diagnosis and provide you with a tailored treatment plan.
Our aim is to help keep you pain-free and doing what you love – lifting weights.
Schedule a call today.