Walking into the gym, you might be anxious to get your workout in (or if you're like me, over-caffeinated on pre-workout). As you head to the weight section, you may wonder how to protect your wrists while lifting weights. Thankfully, there are a few simple but effective ways to do this.
In this post, we will discuss three of the best methods for wrist protection while lifting weights. Keep reading to learn more!
How To Prevent Wrist Pain and Injuries From Lifting Heavy Objects?
Weightlifting can benefit your health, but it's important to warm up before jumping right in. Our first tip to prevent wrist injuries while weightlifting is to start slow.
Increase your weight gradually and pay attention to your body's signals. Your wrists and other joints need time to adjust, so take it easy.
Once you have established a good base level of strength and are comfortable with the weight you're lifting, you can slowly increase the number of reps and sets. It may take weeks or months to adjust fully, but starting slow will help keep injuries at bay.
Nail Your Technique
To protect your wrist from any unwanted injuries, a crucial tip to remember is to nail your technique when lifting.
Every move you make needs to be calculated and focused, with proper form and body alignment.
Remember that, regardless of your weight, all exercises need to be done slowly and smoothly. You should pause between lifts so your wrist can reset itself into the proper position before continuing.
Taking just a few moments between sets can make all the difference for your wrist health – and truly nailing your technique will get you closer to achieving your ultimate fitness goals too!
Perform Wrist Training
A key to staying safe while weightlifting is performing Wrist Training exercises.
Such exercises are preventative measures that help build strength, stability, and mobility in the wrists. These exercises can include wrist curls, planks with a flexed wrist, or something as simple as reversing your hand grip now and then.
Doing so will help prepare the wrists for the strain of heavy lifting, limiting the chances of a wrist injury.
If you're serious about weightlifting and protecting your health over the long haul, implementing these drills into your routine is an absolute must.
Wear Wrist Wraps
Weightlifting can be a great way to stay fit and healthy, but it can also lead to wrist injuries if you’re not careful. Taking proper measures like Wrist Wraps can help prevent any damage.
Wrist Wraps come in many sizes and shapes to ensure every type of user is satisfactorily protected. They are also adjustable, so you can ensure the wraps are snug to your arms for maximum effect.
It offers protection against wrist pains, and its secure fit gives weightlifters the confidence they need for a successful workout session.
Don’t let wrist injury problems stop you from reaching your fitness goals – wearing Wrist Wraps could be your best line of defense.
The best option is to visit PROTECHT, a company specializing in wrist wraps and other weightlifting accessories specifically designed to give your wrists an added layer of protection while they bear the load.
All their products are made with quality materials and comfortable fit, so you can focus on lifting smarter and safer than ever!
Plus! If you work out with a smartwatch or fitness tracker, their wrist wraps can go over your device and can even protect it with a shock-absorbent patch!
Increase Wrist Mobility
Strenuous weightlifting exercises can put extra strain on the wrists and cause injury. To help prevent this, it's important to increase wrist mobility regularly.
This means performing an assortment of stretches and strengthening exercises that target the wrists.
Not only will these activities help keep injuries at bay over an extended period, but they can also improve your overall range of motion when working out with free weights in the gym or even when performing everyday tasks like carrying groceries or typing on a keyboard.
Incorporating targeted wrist mobility exercises into your routine benefits your health and helps safeguard against potential pain down the road.
Perform Wrist Strengthening Exercises
You will want to perform a few simple wrist-strengthening exercises daily to keep your wrists strong and healthy while weightlifting.
Before beginning any workout that includes lifting, it is important to stretch your wrists thoroughly to get them warmed up.
During or after a strength training session, you can do exercises like the wrist curls and reverse curls, which involve curling lightweight dumbbells up and down your forearms.
Another exercise would be the wall walk-up which involves flattening the bottom of your hand against a wall and applying pressure onto it to strengthen and stretch out your wrists.
These simple activities will help you stay injury-free while maintaining strong wrists.
Avoid Overuse Injuries
An important tip to prevent wrist injuries while weightlifting is to avoid overuse injuries. This means that you pay attention to how often you lift and the intensity of your workouts.
If your workouts become more frequent and intense than what your body is accustomed to, you may be putting yourself at risk for an overuse injury. It's best practice to take a break every few weeks or months, depending on how frequently you are working out.
Another way of avoiding these types of injuries is always warm up and cool down – not only will it help reduce the chances of an overuse injury, but it can also make for a more enjoyable workout experience.
Maintain Proper Form and Posture
Maintaining proper form and posture while lifting weights is essential for keeping your wrists free from injury.
When lifting a weight, start with your hands in the correct position - generally with palms facing outwards and elbows slightly bent - to ensure that you don't excessively strain the muscles in your arms or wrists.
Additionally, be sure to avoid any excessive back arching and keep your shoulders square - above all else, make sure that you feel comfortable taking on the weight.
Proper form and posture will ensure an effective workout without worrying about chronic pain in your wrists.
In The End:
Well, there you have it – our top ways to protect your wrists while weightlifting. We hope now you know the importance of using wrist wraps and how they can help keep you safe and injury-free while lifting weights.
So what are you waiting for? Pick up a pair of PROTECHT wrist wraps today and start reaping the benefits!