Wrist pain climbing reddit. The important thing here is that you continue to recover.

Wrist pain climbing reddit Dorsal wrist pain is located at the back of the wrist. If you stop climbing for many weeks or months, it will make the pain from golfer’s elbow disappear, but the pain will just come back when you start climbing again — even if you wait months. Within this region lies two tendons: the extensor pollicis brevis (EPB) and abductor pollicis longus (APL). After a few days of longer, sustained crimping my wrist hurt so badly I ended up sidelined for a year. Hey guys, after climbing last week I have some pain in the outside of my wrist. I've seen a lot of posts on wrist pain on the ulnar side, but somehow I've acquired pain on the radial side. It's happened twice. I also want and need to drop some weight so I can Reddit's rock climbing training community. I can only replicate the pain with weights or big movements on the climbing wall. I couldn't find any good solutions online. Didn't think much of it until Monday morning when I woke up to find my wrist was very stiff and I have quite a bit of swelling around my wrist and forearm. You shouldn't have the expectation of having pain after climbing indefinitely. Wrist curls, both ways Forearm stretches, like a lot of it Squeeze balls Finger extensor exercise with a rubber band I'm 3 weeks in and I'm easing back into climbing with very little pain. They also discuss the importance of deloading and modifying climbing movements to avoid aggravating the injury. However, there are specific injuries common among rock climbers that can occur. For context, I'm 34M and overweight (but muscular) at around 94kg. Because so many factors can lead to wrist pain, diagnosing the exact cause can be difficult. Hey everyone, I have been climbing at my local bouldering gym for 4 months now. Learn about the possibilities, diagnosis, and treatment. Had a similar pain in my right wrist, and my physical therapist diagnosed it as a TFCC injury. Jan 16, 2025 · Symptoms include a dull, achy pain on the side of the wrist and sometimes a sharp pain is felt when bending the hand toward the pinky finger. Aug 10, 2025 · Wrist pain can be caused by repetitive motions, injuries or other problems. Basically the title. So take what I say with a grain of salt. None of the pain occurs in my pulleys in the finger either, only at the base of the wrist do I feel the pain. I was advised to engage my wrist more (flexing the hand in a way that the top of the wrist contracts). I finally went to a ortho doctor and got diagnosed with de Quervain’s tenosynovitis and will probably need surgery in the future. While I later noticed that I do that on any keyboard, somehow it's much more intense with the high-profile mechanical keys. Went to PT and luckily it's most likely not TFCC tear and probably sprain in the soft tissues. This is super duper armchair-y but there is a wrist brace called the Wrist Widget that helped me with my ulnar side wrist pain. It's maybe at 90% function/range of motion but doesn't usually cause any pain. Tendinitis/tenosynovitis are common in these areas. Mar 30, 2024 · Learn the wrist anatomy with our ultimate guide. Aug 11, 2025 · Here we explain the common and less common causes of wrist pain by specific location or area. It was 2 weeks before I saw a doc, because I felt the pain moving upwards and there's some numbness/tingling. I felt a pop in my wrist with some shooting pain. Wrist pain when hanging Googling this, I don't really see any immediate answers, and it doesn't really sound like something I hear too much about. Hello and thank you if you take the time to read this! I’ve been climbing for about 2 1/2 years and in the past 9 months or so have developed chronic pain in my wrists and forearms bilaterally. I started climbing 6 months ago and I've been climbing pretty hard. The affected wrist can barely take any weight compared to my normal one. Although wrist pain can arise from a number of different reasons, one of the more common causes of wrist pain in climbers is due to an injury to the triangular fibrocartilage complex of the wrist—the TFCC. Symptoms like swelling or numbness can vary depending on the underlying cause. For about the past 2 weeks I've been experiencing pain on the underside of my wrist, on the pinky finger side of my hand. With the right training and gear, rock climbing is generally a safe activity. I’ve been climbing for years and had no issue prior to climbing. If you've been pushing yourself on a strained wrist for a good chunk of time already, you may need to take a larger break. Learn about various wrist disorders and injuries here. You will learn how to read lines and foresee dangerous moves to your wrist. Nov 27, 2024 · While finger, elbow, and shoulder injuries are the most common in climbers, wrist pain injuries are often overlooked despite the fact that they can be just as debilitating. I've got some advice and tried to do the following: Buy a wrist pad -- no effect. Any tips on how to avoid this once it heals? I stretch, I warm up, and I use those finger training bands. As time went on, my wrists got stronger and I was able to Not climbing, but I had spent last little while doing wrist stuff from armwrestling training, and then when trying either the sloper on my hangboard or boulders I’ve noticed a huge increase in my capability. How bad is the pain (on a scale of 0-10. But wrist pain also can result from long-term problems, such as repetitive stress, arthritis and carpal tunnel syndrome. 0 being no pain at all, 10 being agonisingly painful) Where is the pain in your wrist? It is more on the thumb side or the little finger side, or right in the middle? What movements (moving the hand up or down, or side to side, or turning the hand over, or bending at the elbow etc) cause pain? Hello everyone, About three months ago, I shared my struggles with a climbing-related injury in my right wrist. Wrist pain/Injury Hey everyone, I spent the weekend out climbing and at the end of the second day I started getting some pain in my wrist/forearm. I try to avoid moves like dynos and anything thats going to put a Even if there is no pain now, it will likely develop into pain if you keep climbing hard on slopers. I had wrist pain after typing for a while quite a lot. Obviously I am not climbing until this fully heals as tendons are nothing to fuck with. I'm right handed and it's the right hand wrist that's injured. I could climb at about 90% strength with no pain on 4 finger half crimps. I've tried warming up a bit more and also tried different positions, but nothing seems to work. I have the same problem when I do pull ups. The important thing here is that you continue to recover. 2009 injury I had surgery to repair, they shortened my ulnar, then PT/OT. I cover everything from the physical therapy to the emotional depression to help you get through this, including mobility and alignment tips so it won't happen again hopefully! : r/Fitness Gaming Sports Business Crypto Television Celebrity r/Fitness r/Fitness Wrist popping, no pain, anyone else experience this? As the title says, when moving my hand upwards (in the direction of my thumb), my wrist will often make a popping sound. Hi all, I hurt my wrist recently (pain in the TFCC during undercling moves or pulling hard when the hand deviates towards the ulna). I have no pain holding pinch blocks, using rubber bands for extensors, rice exercises, forward wrist curls, ulnar or radial deviation with a hammer. We would like to show you a description here but the site won’t allow us. The challenge, therefore, is to do exercises that stimulate them in just the right amount without making the problem worse. Is wrist pain a common thing with climbers? Are there common exercises for strengthening? There are also soft clicking sounds when I rotate my wrist. Since I don't engage the ulnar side of my wrist (lack of pinky during crimps) I never really developed ulnar side wrist stabilization and pinky strength. 4 sets of 10 reps. Prolong pulling, twisting and gripping causes inflammation in the soft tissue around the area of the wrist and impinges the nerve running along the lateral side (in your position) of the forearm, causing pain. Apr 28, 2025 · Injury and certain health conditions, including arthritis, can cause your wrist to hurt. It was about a week ago and didn't hurt while climbing, but did the day after, particularly when hyperflexing my wrist or picking up heavy objects. Are you by any chance grabbing the slopers with your wrist in a closed angle near 90º? This article it's mostly about inside elbow pain but gives you some tips on how to have better technique at grabbing slopers along some excercises to strengthen your wrist. Hey y'all, I recently went to the doctor for numbness and tingling in my ring/pinky finger on my right hand and was told it was ulnar nerve entrapment. i climb 3-4 days a week and lately it has started to hurt so I went climbing for the first time a couple weeks ago and a few days after I started noticing some wrist pain in both my wrists, but especially in the left. If you’re able to, it doesn’t hurt to do them on your rest days as well. It helped a great deal and reduced pain quite a bit. Reddit's rock climbing training community. Around this time is also when I began to develop slight pain on my wrists. Interestingly, neither slopers nor pinches seem to Reddit's rock climbing training community. Try our self-mobilization technique to decrease pain and improve your wrist’s range of motion. I've had some wrist pain and so was doing rice bucket exercises to prevent injury. I first noticed the pain when I was working on a problem with a sloper. I did quite a bit of overhang dynamic movements that day and some pinches, but didnt think it was much more It crosses from the wrist, through the forearm, and affixes to the humerus. I only feel moderate pain on it when I make a side pull motion or an undercling motion. I believe is this mostly due to strengthening my forearms and building more muscle to support my wrists. I usually do three sets of 10-12 reps after climbing. I know people tape their writs for climbing for more stability but I just don’t get what moves require that much stability on the wrists. I've had it, it sucks. If my pinky curled down with my ring finger extended I got a shooting pain down through my palm into my wrist. The wrist aches more after climbing (yes, I still climbed a session after meeting with my doctor, which is bad on my part). Nov 8, 2023 · I bouldered for eight months with occasional aches, and then I started climbing indoors. It subdivides into radial (thumb side), central and Ulnar (little finger side) zones. Someone also advised to visit a professional. About a month ago I started noticing some ulnar wrist pain from repetitive use at work (hand in same position all day) (NOT carpal tunnel). Reddit's rock climbing training community. I stopped climbing last Thursday - and I cut my session short because of the pain. I have a self-diagnosed TFCC injury in my dominant (Right) hand. Very low profile brace, after I injured my wrist (bike accident) it was the thing that got me back climbing. I would go there 5x a week, usually climbing v1 and v2, but after 2-3 months I started improving being able to do v4 and v5 climbs. Nov 19, 2024 · Wrist pain is often caused by sprains or fractures from sudden injuries. I also had (recurring) wrist pain when I was a starting climbing (after leaning on my hands), and people in the climbing subreddit advised me to do wrist stretches to improve mobility. But what does that even mean? How do you know you have it? And what can you do to treat it? Feb 23, 2024 · Wrist pain is a common issue that climbers often face, hindering their progress and enjoyment of the sport. Certain movements would cause some pretty intense pain, but I Oct 4, 2022 · If slopers cause you wrist pain, allow us to present the fix. It is not accompanied by pain, but often feels stiff and as if it needs to be popped. I stopped climbing on it about two weeks ago, started using a brace/splint Reddit's rock climbing training community. But, when I go for a session at the bouldering gym, the days after feel horrible for my wrist. For me it was the triangular fibrocartilage complex, a system of ligaments in the ulnar side of the wrist. The pain is mostly uncomfortable and only when I am doing crimp type holds, I can do pull ups without any I found that many of my wrist problems I had before climbing (excessive pain leading to small ROM and popping) went away after I started climbing. It doesn't hurt when at rest. Has anyone experienced this and how I have recently started climbing about 3-4 times a week and I have developed some wrist pain that has lasted for about a month and a half so far. Any time I twist it to grab a hold I get a shooting pain down my arm. The results reveal the following: A tear of the ulnar attachment of the triangular fibrocartilage complex (TFCC) with avulsion around the fovea - meaning the tear caused a small piece of bone to be pulled away Since December I've been having some outer wrist pain (under the ball of the wrist) when there's a pinch or I have to squeeze something hard. Feels like a painful pulling apart of the wrist, right? There are ways to strengthen the muscles in that area, but unfortunately due to anatomy it The pain wasn't bad enough to make me stop climbing so I didn't stop. Both time foot cut on slopers. If my cyst has been particularly bad I’ll try to be gentle with it, maybe climb for volume on easier climbs with better holds. The pain happens when I reach for the Ctrl button with my pinky and bend the wrist to do that. I started with the lightest dumbbells the gym had when my pain was at its worst. The best way to demonstrate or replicate the pain would be to put my palm facing the ceiling, and pressing down on the fingers. . comments sorted by Best Top New Controversial Q&A Add a Comment eshlow V8-10 out | Author of Overcoming Gravity 2 | IG: stevenlowog • Additional comment Self-Mobilization for Improved Wrist Extension Motion If you’re experiencing wrist pain while climbing or struggling with mantling or gaston moves, inadequate wrist extension mobility might be the culprit. Coming back to school I climbed for about 2 weeks with some pain but I started to develop wrist pain from sloppers and other weird moves when i first starting climbing 5-6 years ago. I would do no climbing or hangboarding for at least 6 weeks and after that start really easy with density hangs and really easy stuff where you can climb without deviating the wrist. I’m fairly new to bouldering/climbing in general but have be on and off due to problems at my right wrist. My symptoms were pain on pockets or a front 3 finger open hand grip. Mar 31, 2020 · The symptoms will most likely be on the ulnar side of the wrist (the pinky side). I primarily boulder and was hoping to really increase my climbing volume and skill building but fate seems to point me otherwise for the time being. I was also advised to do more wrist isolation and rice bucket exercises. Bouldering V6 sport 12b outside and hit the gym for a few hours 2-3 times a week. Other people climb once in a while as a weekend activity. Rest does not seem to make it go away, although it makes it a little better. Haven't gone climbing since and I've been treating it with ice, meds, some glides/flossing exercises, and a brace at night for a couple of weeks now and while technically better, I still have weak grip strength that I would like to treat. Around 9 months ago, I developed wrist pain after a climbing session that never went away. Any ideas on what could be the issue at hand here? I felt great after climbing and the pain only showed up the next morning. I now love the sport more than any hobby I've had before. The main problem is when my hand is at near 90 degrees to my arm in a praying mantis pose Just want to log my experience for anyone else that may be going through or wondering how to deal with ulnar wrist pain. The pain is on the mid-point between my wrist and elbow on the lateral side of both forearms. It’s more discomfort than pain and usually only comes up while climbing or during certain lifts. It hurts to bend it down, like the muscles feel stiff, and typing or grabbing/twisting things with the hand makes it hurt too. After taking about 2 months off I got back to climbing and I've been going strong now for about 5 months. since I broke it I have always had a problem with lifting things with my hand horizontally palm up, like biceps curls with a straight bar. I rode a bit about rice bucket and find out that it helped people to strengthen and release pain in sport like weightlifting, wrestling etc. An x-ray and MRI later found nothing but I definitely had pain in it and popping that wasn't present before or in my other wrist. Any suggestions or similar Are you experiencing wrist discomfort or instability on sloper holds while climbing? Wrist pain can be a persistent challenge that differs for a variety of climbing movements and can significantly hamper performance. Doesn't bother me for simple pulling movements but it does hurt (1/10 on pain scale) when I rotate the wrist or squeeze something (2-3/10). Developing finger pain 😭 A couple of months back I developed some right-hand ring finger pain, I’m pretty sure while climbing an overhang V4 (or maybe overdoing pull exercises). The pain will typically increase with any activity that requires forearm rotation through supination and pronation (turning your palm up and palm down) as well as activities that produce ulnar deviation (your wrist bending towards your pink side). I’ve recently realised that I only experience this if I do sloper problems. However, even with taping, doing the moves above seem to aggravate the injury so I've taken some days off my climbing ever since. Whether you’re a beginner or an experienced climber, understanding the causes of wrist pain and learning effective ways to alleviate it is essential. Crossovers and underclings forbidden. The wrist (carpus), the proximal segment of the hand, is a complex of eight carpal bones. I climbed on it anyways because I thought it was just a little ache that I only got at work, but after a week or two of continually climbing on it, there was some definite pain. Do wrist curls and wrist extensions 5-6 days a week. Then I injured my back severely and had to stop climbing for 2 months, wrist eventually healed after taking all that time off. Still, kept getting worse, dropped down to V3 because of the low frequency of climbing every week and the weakness ensued from the pain of trying too hard. I used it religiously while climbing for about a year, then tapered off with it. Treatment for triangular fibrocartilage complex (TFCC). I never feel pain with any activity, even weight lifting. January 2022 I was climbing around 3x a week, mostly bouldering. This gradually got worse and now seems to be chronic. I have a theory that people with wrist pain and/or TFCC (myself included) crimp incorrectly. I'm a college student and over Christmas break I only climbed about 3 times over the course of 3 weeks, but my job over the break included manual labor so it probably didn't help much. It wasn’t sharp, and I didn’t have a moment specifically where I was like “oh I just hurt myself” so I ignored the pain and carried on for a bit. I've had it in both wrists- 2009 (not climbing related) and 2022 (climbing related). I also started the widely recommended I’ve found that taping the wrist in this way allows me to feel confident in the wrist, and I don’t feel pain while climbing. If you have pain the day after a session that might be OK if that pain decreases over time and eventually ceases to occur. I feel like I’m pretty strong within weightlifting metrics but wanted to improve my bench (possible contributor to TFCC injury!). I have been climbing about 3 years pretty consistently. Jan 1, 2025 · In this conversation, physical therapist Kimmy Wiley and Jared Vagy discuss TFCC wrist injuries in rock climbers. Fortunately, there are plenty of ways to improve overall wrist health for climbing. Taping around the wrist very tight to restrict my ROM helps a lot during climbing. Despite me taking time off to let it “heal” throughout the years it always comes back. Does anyone have any advice or recommendations for wrist straps/braces I can buy for when I'm climbing? I don't mind if they're a little restrictive, I just want support so I can keep climbing and reduce chance of injury if I fall. I can now bike wo the wrist widget and rarely have pain climbing with it (whereas before it would hurt even w the wrist widget). Reddit is being strange and not letting me see other comments, so sorry if this is repeated. Apr 21, 2025 · Wrist pain has some obvious causes, like a sprain or break, but also others like a cyst. 29 years old been athletic whole life I was working a project a few weeks ago that starts up an 11a sloper face to an overhang 12c and during the chill climbing I stood up through a gaston move and my wrist I hurt my wrist late last year and fought it for awhile before finally going to a doctor. I just started climbing consistently (2-3x a week), and right wrist started to hurt. This pain hits when I twist my wrist, but not consistently. Added details: I have full range of motion on my wrist. They cover the definition and location of the TFCC, common symptoms, and tests to diagnose the injury. So for the last few months ive been having recurring pain in the wrist/elbow/forearm area, I did a little research and it seemed like climbers elbow,I went from 4 days/week climbing to 2/week, and started doing reverse wrist curls, and twists, that seemed like it was helping for a couple weeks, but its still bothering me now. which seems pretty similar to climbing in terms of force and weird patterns of movement. Kimmy shares her approach to rehab, which includes gradually Hey guys, I just wanted to contribute a little knowledge on the topic of dealing with nerve pain in the thumb/palm region and sometimes pointer and middle finger. I can't tell if it's from climbing, or from the pushups/yoga I do as antagonist exercises. So here are the details: The pain is non-existent during everyday activity and I have full ROM without pain. 2022 injury was the other wrist but thankfully a cortisone shot and taking it easy for a few weeks (same volume of climbing just lower grades) and it's close De Quervain’s is typically caused by overuse or an increase in repetitive activity, characterized by pain and tenderness at the base of the thumb. It's quite sore and painful to move. Always warm up, don't do campus board or hangboard. I broke my right (dominant) wrist 10 years ago (I was 11 at the time). Radial deviation was allowed for me so I trained lotsa "gaston" (shouldery) moves and so forth. No swelling or pain at rest. Climbing itself will make your wrist stronger, as long as you stick to neutral hand positions. I've been working with a hand/arm-specializing orthopedist and a hand-specializing OT, so I assume they know what they're doing. Depending on severity it can go away after a month of no climbing. The pain happens when I'm in the pushup position, with my wrist bent back and weighted. Despite rest and care, I continued to experience pain, leading to an MRI. Ive been having a lot of pain in my outer wrist when climbing. Been climbing on and off for about 6 months now. I decided to switch layouts and it has helped, and now I'm looking at further layouts to maximize what I like and dislike, ie heavy pinky use. Did We would like to show you a description here but the site won’t allow us. Dedicated to increasing all our knowledge about how to better improve at our sport. Nov 29, 2024 · Find rock climbing routes, photos, and guides for every state, along with experiences and advice from fellow climbers. She suggested reverse wrist curls and wrist supination/pronation exercises. The wrist is composed of eight or nine small, short bones (carpal bones) roughly arranged in two rows. Still have minor pain when turning my wrist certain directions or weighting it in certain positions, I can't even climb after almost a year and this injury is putting me in a mental black hole. Hurt your wrist? Here's are all the tips I have amassed that have helped me deal with WRIST SPRAINS. Wearing a wrist widget as tight as I could bear it helped me manage pain when doing activities such as driving and climbing, and still helps me when climbing or driving long distance along with physio tape in strategic places. Rock climbing has an increased following in the last several decades. I thought it Incorporating dumbbell wrist curls and reverse curls into my routine helped me get rid of all my wrist pain and keep it away. Know the parts of the wrist and their names in this comprehensive guide with the diagram. I stupidly pushed through the pain and weakness in my left wrist working on this project until I physically couldn’t do it anymore, and the pain in my wrist hasn’t gone away. Hurt your wrists? Here's a compilation of every tip I have amassed that has helped me deal with WRIST SPRAINS. Your wrist acts like a pivot point that can move in almost any direction as you reach and flex your hand. The carpus articulates proximally with the forearm at the wrist joint and distally with the five metacarpals. I was having weird sensations (burning, tingling, pins and needles) in my hands that were getting really frustrating, and bothered me when I was climbing, typing, and writing. It’s not too intense, but I thought that it would have gone away by now or at least gotten better. I noticed fairly recently that when going hard on slopers, my wrist sometimes feels uncomfortable/out of place, which then develops to pain if I ignore it. This usually helps with wrist pain, I also just do them for general training and to take pressure off my elbow (it helps a LOT with climbers elbow). Wrist, complex joint between the five metacarpal bones of the hand and the radius and ulna bones of the forearm. Jun 12, 2023 · Your hand and wrist are structured to allow you to move, flex and rotate your wrist joint and to use your hand to grab and touch objects. Tendons need to be stimulated through exertion to heal. Yup, rock climbing definitely increases the strength and endurance of the wrist and hand musculature by a wide margin! [NEWS] How to prevent wrist pain from bad guitar technique - please read this post as it may save you from permanent injuries and pain. It always seemed to get my wrist back to "normal" as far as usage, and I was willing to tape since I didn't feel it was hindering me in any way. Here are key wrist-stabilizing exercises and a review of techniques. I'm also planning to do more rope walls to further reduce wrist strain from things like bouldering techniques. That being said slopers are my favorite type of hold. I started experiencing wrist pain last week while working on a V4 project with some intense slopers. I definitely noticed a difference if I didn't do them for a while so I would recommend them to others. Mar 27, 2025 · Discover common causes of wrist pain and learn when to seek medical advice with our thorough guide emphasizing symptoms, natural treatments and prevention. I have serious pain during wrist flexion and Physio said, stop climbing for a bit, work on flexibility, then strengthen, and finally ease back into climbing. I normally stop climbing for a few days after just starting to feel pain like this, then I use tape to limit my wrist movement for a week or two, and climb a few grades lower than I might normally during that time. The pain is on the pinky finger side, above the wrist bone. Was like $600 for 3 treatments (cash/not covered by insurance). I cover everything from the physical therapy to the emotional depression to help you get through this, including warm-up and alignment tips so it won't happen again hopefully! I've recently developed a little bit of wrist pain in my right wrist. Before the doctor I taped my left wrist for months while climbing. It's kinda hard to describe, I use two strips wound around little and ring finder and then going down the outside of my hand (ulnar side) with some pull, then wind it around the wrist and put a third strip around the wrist so it doesn't loosen up while climbing. Many people pursue rock-climbing as a serious hobby. Forearm pain when releasing grips Hello! I have reoccurring problems with shooting forearm pain (lasting for a few seconds) when releasing the grips as I climb. I suspected TFCC (google it up 'tfcc' or 'climbing tfcc'), though my family doctor thinks it's an accidental compression of a nerve. xxs aulqbj icgw nqda vslpiv ugex gpz jvxurgq grdu twkev jimxy zsi bkbzkkdm qcdgs iypip