How to deal with wrist pain in yoga - Genieve Burley | Chiropractor ...

In my practice I have encountered a lot of people who tried yoga and loved it, but weren?t able to stick with yoga due to wrist pain. One of the reasons that people don?t continue yoga due to wrist pain is that it is usually a ?new? type of pain for many people. We are comfortable with back, leg and even shoulder pain with yoga and other activities because this seems almost normal when putting new strain on the body and has happened in other physical activities. But with wrists people become worried that they won?t be able to do their normal activities of daily living, and that continuing yoga will worsen the pain.

I want to dismantle some of the myths about injuries and wrist pain in particular. Don?t get me wrong, we need to pay attention to our bodies, and what they are telling us. However, it?s equally as important to have faith in our ability to health and strengthen. We don?t need to fear aches and pains, but rather learn more about them.

Wrist pain in yoga develops in new students as they are not used to putting body weight into their arms, or with students that have increased their frequency of practice especially in arms balances and inversions.

There are many things that can cause injury to the wrist, but in absence of trauma wrist pain in yoga is commonly caused by:

1-Strain from the tendinous attachments to the ulna, radius and carpal bones, which can feel like clicking and cracking and sore in the forearm muscles)

2-Slight misalignment of a carpal bone, which can feel like a restriction of movement and sharp pain.

The good news is that both of these injuries are treatable and will pass. Yoga does not need to be abandoned! Here are some tips for taking care of a sore wrist:

1-Get your wrist pain diagnosed if it hasn?t gotten better with rest. Chiropractors are experts in joint conditions and can help to adjust carpal bones and work with muscles causing strain on the wrist joints.

2-Ask your yoga teacher if you are well alignment in postures that require the weight to be in the hands.

3-Remember that when putting weight into the wrists, the whole body is involved. The core should be drawing in, the leg muscles active and the shoulder girdle stabilized. This will take unnecessary strain off of the wrists.

4-When doing a lot of postures on the wrists, do wrist stretches and counterposes to open up the forearm muscles and tendons.

5-Listen to your body, and if there is pain in postures be sure to use a modification or avoid that pose until the area has healed.

6-Try other activities to strengthen and stabilize the wrists such as resistance training (kettle bells are amazing)

The key is to downplay the fear and work in the moment. Your body is an amazing healing machine and wrist pain should not deter you from taking practice in yoga.

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