Protect your wrists from barre pain

Beware, the ballerina image is all a façade. Barre is no dainty workout.

Even the fittest participants feel the tremor of muscle fatigue in these classes.

It is fantastic for testing your balance, strength and endurance. Leaving you aching in the most targeted and tiny muscles. 

It’s addictive. 

However, like similar fitness regimes, Barre can play havoc on our fragile wrist joints. With the right support, you’ll get the most from your workout and enjoy a leaner physic.

Why do my wrists hurt during barre?

Like Pilates, Barre often requires participants to support their body weight in their hands. Particularly in plank position or inadvertently as you grip the barre during plie. 

Put simply, our bodies aren’t properly designed to support us in this way. 

Your wrist joints are fragile. Over exertion can do serious and at times irreversible damage.

The following, small changes will make a world of difference to your wrists’ integrity. Plus, you’ll reap the benefits of a truly all-body-encompassing workout. 

Listen to your instructor

While you might silently scream and plot their demise, it’s important to listen to your instructor during class.  

Unless you are a classically trained ballerina, the movements in barre can be tricky to master. We are often encouraged to manoeuvre our limbs in ways that feel quite unnatural. 

If something feels a little off, ask for help. There is absolutely no shame in having the instructor correct your position.

In fact, having your technique corrected will help prevent injury and ensure all your hard work gets the desired result. 

Modify your movement

If a movement causes wrist pain, ask your instructor for a modification. You can often achieve the same or similar result by making small adjustments. 

Take plank for example. A popular movement in Barre, used to strengthen the core. 

The same core workout can be achieved by shifting the weight of your body from your hands to your forearms. Similarly, you can drop your knees while holding yourself up on your hands to decrease the pressure.

When you take your plie in second position, your hand should rest on the barre. Your legs are supposed to do all the work here, but often we end up pulling ourselves back to standing. 

You may be sinking too low in the movement. Slightly adjusting the depth of your plie will put the focus back into your glutes, where it should be. 

Reinforce the joint

Treat your wrists with the same respect you would afford any other joint. Would you run a marathon without first warming up your legs?  

Prepare your wrists to support you. Flex your hands back and forth. Slowly rotate them. Lifting small hand weights can also help.

Regular conditioning is important to build strength. 

In addition to this, Wrist Assured Gloves (WAGs) are a great reinforcement. 

The WAGs Flex and WAGs Fusion gloves have a light weight shell for optimal movement. Their thin gel pad cushions the palm of your hand, relieving pressure from the ulnar nerve. 

If you prefer structure, WAGs Ultra design is the ultimate in support. The adjustable wrist strap increases stability in the joint, while the additional gel padding absorbs unwanted compression. 

Put your wrist health first

Barre tests and trains your body in many ways that other activities can’t. It can even improve your stamina in other sports. 

Along with correct technique, your wrist health is integral to getting the most from this workout. 

Protecting your joints relieves pain and decreases distraction. Allowing you to reach your goals quicker. 

Focus on your movement, ask for help when required and support your joints with the right equipment. 

You’ll reap the benefits.