Wrist and elbow pain are common issues for gymnasts, cheerleaders, and other athletes who rely on upper body strength for weight-bearing skills. From handstands to vaulting and tumbling, the repeated impact and strain on these joints can lead to discomfort and injury. Understanding how to prevent and manage wrist and elbow pain is essential for long-term performance and joint health.
Common Causes of Wrist and Elbow Pain
1. Overuse and Repetitive Stress
Overuse injuries occur when an athlete’s body is not adequately prepared for the repetitive stress on muscles, joints, and bones that they experience. Frequent weight-bearing on the hands, such as in tumbling or pommel horse work, can lead to overuse injuries in the wrist and elbow joints. This can cause inflammation in tendons and ligaments over time.
2. Inadequate Strength and Stability
High level training requires significant strength and stability through the shoulders, elbows, and wrists. Failure to fully strengthen to the level required to support joints results in overloading elbow and wrist joints which can result in pinching or ligament strains. Wrist strength in particular is often not focused on enough in gymnastics and similar sports.
3. Limited Mobility
Joints need full range of motion to stay healthy. Weak joints or overly repeating the same joint movement patterns can cause joints to stiffen up. Stiff joints cause pinching in the wrists and elbows which leads to pain and decreased performance.
Prevention Strategies
1. Properly Warm Up!*
This is THE most important change gymnasts, cheerleaders, and all weight bearing sports need to make at the beginning of their practices. My controversial opinion is that we need to stop passively stretching wrists as a warm up, especially for those who already have sore wrists. It’s common practice to actively run and move to warm up arms and legs, and this concept applies to the wrist as well. My 4 favorite activities for warming up wrists and elbows:
- Hands and knees wrist pushups. Adjust the amount of weight through the wrists depending on ability and repeat until a nice warm burn is felt through the wrists and forearms (about 20-30 reps) both palm down and palm up positions.
- Pushups or modified pushups depending on ability. Low load to warm up means you should be able to do 20-30 reps.
- Handstand hold for 30-60 seconds with or without a wall depending on ability.
- Low resistance bicep curls or pull ups depending on ability.
2. Strengthen the Upper Body
Incorporating resistance training 1-2 days per week strengthens muscles and stabilizes joints. Resistance training means exercises that are difficult enough that they can only be completed in repetitions of 5-12 prior to fatigue. Each exercise should also be completed 3 times with 3-5 minute rests between each set to allow for max output for each set. Key exercises include:
- Wrist pushups on flat ground or with feet elevated
- Open hand pull ups to improve both hand and elbow strength
- Handstand pushups variations (regular pushups, half handstand pushups, handstand pushups, weight vest handstand pushups etc)
- Heavy resistance bicep curls
- Weighted wrist rotation
3. Maintain Full Wrist and Elbow Mobility
Maintaining proper wrist and elbow mobility keeps the joints healthy and allows for better load distribution and muscle contraction. If an athlete’s sport requires lots of wrist extension while weight bearing, for example, each practice they should low load strengthen into wrist flexion to help stay balanced.
4. Gradually Increase Training Intensity
Avoid rapid increases in training volume or intensity. Progressively building strength and endurance allows joints to adapt and reduces injury risk.
Treatment and Recovery
If wrist or elbow pain develops, early intervention is key to preventing further injury and ensuring a smooth recovery.
Immediate Care
- Relative Rest: Limit activities which clearly worsen symptoms. For mild to moderate injuries, light resistance for range of motion may be tolerated and speed up healing. For moderate to severe injuries avoid weightbearing but focus on gentle active movement in mid range of motion to promote blood flow and decrease swelling.
- Ice or heat: Apply ice packs for 15 minutes every few hours to reduce swelling the first day. After the first day using both heat or ice can help control pain and help with swelling.
- Compression: Gentle consistent compression with an elastic bandage, KT tape, or compression glove can help control inflammation and provide support.
Rehabilitation and Return to Training
- Gentle Mobility Exercises: Fully return wrist and elbow range of motion for all motions required for your sport.
- Strength Training: Strengthen the wrist and elbow as soon as tolerated for preventing future injuries.
- Use Tape or Braces: Return to sport can be sped up by using taping or bracing techniques to support joints. The amount of tape or taping technique can be changed over time to gradually decrease the amount of support given as an athlete improves.
- Progressive Skill Reintroduction: Slowly incorporating weight-bearing movements to ensure pain-free performance.
Keep Your Joints Healthy and Strong
Wrist and elbow pain can be frustrating for athletes, but proactive prevention and early treatment can keep these joints healthy and resilient. If you experience persistent discomfort, working with a sports physical therapist can help address the root cause and prevent further issues.
Looking for expert guidance? Contact us today for a customized plan to keep your wrists and elbows pain-free and performing at their best!