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This is actually a common problem for many. First off, it’s important to check with your doctor first to rule out any injury. If you have the go-ahead from your doctor, one way to address this problem is to use less weight, but do more repetitions. Stay within the eight to 12 repetition range, which will lead to strength and muscle gains. You don’t have to minimize the amount of weight drastically. The problem in your wrists could also be caused by barbells. If so, try switching to dumbbells, which can reduce the strain on the wrists and allow more movement of the joints. You could also try isometric training, a type of strength training in which the joint angle and muscle length do not change during contraction, either worked against an immovable force or held in a static position while opposed by resistance, such as pressing your fingers together in front of your body.
There are also a couple non-training options to tweak: Wearing a wrist wrap to support the area and/or using a resistance band to build strength. If all else fails just go light for a few weeks and rest – it’s better to train light than be sidelined with injury by training too heavy!
ANSWERED BY:
Jim White, RD, ACSM-CPT, ADA spokesperson.
Photo Credit: Jeff Edney
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