Solutions for Exercise Wrist Pain

Use Foam Wedges and Rubber Pads to Relieve Wrist Pain

Wrist pain is a common difficulty people have with weight bearing exercises where the hand and forearm are at 90-degree angles to each other. Examples of such exercises used in Pilates include the push-up, plank, and leg pull front.

Use Good Form to Prevent Wrist Pain

In many cases there is an easy solution to the wrist pain problem - decrease the angle of the wrist. Your first line of defense should be to make sure that you are not collapsing our body weight onto the wrist. There has to be an intention to lift up out of the wrist even as the body weight is supported.

If that doesn't do the trick, a small pad, lifting and supporting the heel of the hand, can decrease the angle the wrist enough to take pressure off the wrist joint. Below are examples of props that can help relieve pressure on the wrist. But even with a wedge or pad, you will need to learn and use good technique to prevent wrist pain.

Foam Wedges Relieve Wrist Pain During Exercise

The Yoga Foam Wedge. Credit:

The foam wedge, often sold as a yoga prop, is ideal for the giving the heel of the hand a lift. It is firm enough to be supportive and the shape allows equal distribution of the bodyweight through the whole hand. The Yoga Direct foam yoga wedge is made of non-toxic eco-friendly EVA foam and available in blue or purple. As it isn't made with rubber, it won't trigger latex allergies.

Use Pilates Rubber Pads to Support Wrist Joints

Pilates Rubber Pad. Credit:

The rubber nonslip pads that are used in Pilates can also be stacked or folded to provide appropriate lift. In a pinch, one can use a folded towel. But if wrist pain is often an issue for you, it would be best to get a wedge or pad. Both will give more support than a towel.

Pilates Rubber Pad Sources:

  • Merrithew Eco-Friendly Pads from STOTT Pilates
    Buy from
    These pads are latex-free and hypo-allergenic. They don't have the odor of many rubber pads, and shouldn't trigger laex allergies in people with that sensitivity.
  • Balanced Body Non-Skid Kneeling Pads
    Buy from
    These kneeling pads are available in pretty blue and aqua colors. However, some users report that they have that rubber odor that can be unpleasant.
  • Non-slip Pads from Peak Pilates
    Manufacturer's Site
    This is a small black rubber pad you can use for lift.

Use Good Placement for Hand and Wrist Alignment

Eco-Friendly Pilates Pad. Credit:

The edge of the pad or wedge should be just behind your finger mounds. The height of the prop you use should be high enough to give relief to the wrist, but not so high that you can't properly distribute your weight.

Your body weight should still be evenly distributed across the palm of the hand and through the fingers. In other words, don't let the lift throw all your weight forward onto the mounds of your hands. Similarly, don't put all your weight into the heels of your hands.

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