Beat CrossFit Wrist

In unassuming ‘boxes’ all around the world, fitness warriors continue to CrossFit until their bodies can’t take anymore. 

It looks exhausting, brutal even. That’s because it is. Particularly on your wrists. 

CrossFit Wrist is real. Particularly in new comers. 

The epic mix of gymnastics, weight lifting, and cardio make it an incredible fat burning machine, but also hard to master.

This shouldn’t put you off. With the right equipment, instruction and training you’ll be shredding with the best of them. 

Prevention is the best medicine

Don’t mess around. 

Preventing wrist injury should be your top priority. A blow to these fragile joints early on, could stop your progress before it gets started. 

Invest in wrist support. This comes in many forms from tape to wrist gloves. 

Box owners and coaches often take time to demonstrate how to wrap your wrists. But, even with the best tuition, not all support is created equal.

Tape is a great example. While its popular within CrossFit circles, it offers little to no support.  

Elastic wraps are sturdier and can usually be adjusted. A plus when they need retightening. It takes practice to master the technique and give yourself the appropriate level of support. Plus they are better suited to low repetition sets. 

Cloth wraps offer reasonably secure support, but they can limit your range of motion. Good for heavy lifting, but not for much else.

The most effective option I our opinion, are the purpose built, Wrist Assured Gloves. They slip straight over your hand, no skill required. 

The in-built gel pad absorbs pressure, preventing wrist pain. You can choose the level of support you require. The slim line pad is great for more flexibility or thicker for wrists that need a little extra TLC. 

The WAGs Fusion and WAGs Ultra gloves come equipped with an additional wrist strap that can be tightened to reinforce strength when lifting. This is a must for heavy weights and multiple repetitions. 

Don’t go too hard, too fast

When you step in to the box, it’s easy to be taken with the power and precision of the already conditioned residents. 

While they make heavy lifts and ring dips look effortless, its important to remember that these athletes started somewhere. 

CrossFit athletes are at a higher risk of wrist injury based on the nature of the sport. Its important to start slow and only take on more difficult movements when your body is ready. 

It’s competitive, but the best will tell you that only competition you should care about is with yourself. 

Listen to your trainers. Focus on your technique. Speed and power will come naturally as your confidence grows. 

Don’t ignore the warning signs

It may be tempting to push through the pain, but in the case of wrist injury this will likely do more harm then good. 

Signs you may have an injury include, tingling, soreness, shooting pain, bruising or swelling in the area. 

If you present with any of these symptoms you should stop the activity immediately. 

Seek advice. Your technique could be off. Your trainer can show you how to get the most from your workout, safely. 

If an adjustment to technique doesn’t help, rest is best. Giving the joint some time to recover, will likely prevent a longer absence later down the track. 

Prolonged pain requires medical attention. 

Injuries left untreated can causes serious conditions including tendonitis, carpal tunnel syndrome and arthritis. Don’t leave yourself open to chronic pain or disability.

If you are experiencing pain that is persistent and more than slight discomfort, have it evaluated by a medical professional. You should only return to CrossFit with their sign off. 

Get involved, safely

You don’t have to take the easy route and avoid high impact workouts altogether. They are amazing for your body and mind. 

The comradery and team work in CrossFit give its participants a real sense of achievement and family.  

Remember healthy hands and wrists are integral to your overall fitness. Protect them proactively and reap the benefits.