After years of taking HIIT classes and deadlifting your body weight, you finally resolved to pick up a more joint-friendly workout. So you started sprinkling Pilates into your fitness routine. Except at the end of every class, you notice your wrists feel achy and strained.
If you resonate with any part of this story, you might be wondering why your wrists feel like they’re about to fall off after every Pilates class. After all, this popular workout is constantly being touted as a “low-impact” way to stay fit yet leaves your wrists feeling anything but.
Here, we spoke to a physical therapist and Pilates instructor on why Pilates can cause wrist pain, and tips and modifications to help prevent it.
Why Pilates can cause wrist pain
There are several different reasons Pilates can strike up wrist pain. For starters, wrist pain usually ails those of us who don’t have much experience using the reformer.
“Reformer Pilates requires high amounts of wrist extension mobility and stability, as well as forearm and hand muscular strength to achieve the proper positioning for the movements,” says Katherine Kalaj, PT, DPT, a physical therapist. So if you’re lacking in any of these areas, or you don’t know how to maintain good alignment, you’re more likely to feel the pressure on your wrists.
In fact, Emma Stallworthy, certified Pilates instructor, states that beginners are especially prone to wrist pain if they work through advanced exercises too soon or with improper alignment.
General wrist strength also plays a role here. People with poor wrist flexibility may also be prone to pain if they don’t have enough wrist extension range of motion to hold themselves in a plank position without compressing the back of their wrists. But there’s a silver lining: “By engaging the proper muscles throughout your forearms and hands, reformer Pilates can actually be a great way to work on strengthening your wrists,” Kalaj adds.
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7 ways to prevent wrist pain during a Pilates class
Keep these tips top of mind when doing positions where your wrists are holding your body weight, such as plank variations, push-ups, quadruped position (where you’re on all fours), and side-lying movements.
1. Nail down your alignment
Your alignment sets the foundation for movement that doesn’t put too much strain on one area of the body. First and foremost, you’ll want to make sure your wrists are aligned with your shoulders—meaning, not too far forward or backward. You’ll also want to practice centering, one of the key principles of Pilates.
“Centering means activating our deepest stomach muscles, as well as our deep lower back muscles and the pelvic floor, to support the body,” Stallworthy explains. By keeping your collar bones broad and imagining each shoulder blade reaching back and down, you can create a more stable base to relieve the strain on your wrists.
2. Keep your wrists in a neutral position
A neutral wrist position means avoiding excessive flexion or extension, which helps reduce the risk of overstretching or overloading your wrist joints.
When performing exercises like a plank on the reformer, align your wrists directly under your shoulders and avoid bending them inward or outward. A straight line from your forearm to your hand, with palms pressing evenly into the surface, will provide better stability.
3. Distribute your body weight through your hands
This practice reduces the amount of pressure on any single point of your wrist. Engage your finger muscles and actively press your fingers into the reformer to better support your wrists during weight-bearing positions.
“By engaging the proper muscles throughout your forearms and hands, reformer Pilates can actually be a great way to work on strengthening your wrists.” —Katherine Kalaj, PT, DPT
4. Shift some of your weight to your feet
In a plank, instead of focusing all your body weight on your hands, press your toes into the reformer and engage your legs. This effectively redistributes the pressure away from your wrists.
5. Use props if needed
Adding cushioning, such as a towel or foam pad under your hands, can reduce pressure on the wrists. Wrist wedges, which help maintain a neutral position by slightly raising your hands, are also highly beneficial.
6. Tweak your plank position
If you feel wrist pain while in a plank, consider positioning yourself on your fists instead of your palms. This maintains a straight wrist alignment, alleviating pressure. Transitioning to your forearms can also help shift the load while still effectively engaging your core.
7. Take breaks
It’s essential to listen to your body. If you feel pain, consult your instructor for modifications and don’t hesitate to take breaks—especially during sequences requiring prolonged weight-bearing on the wrists.
A quick warm-up to help prevent wrist pain
Before starting Pilates, a thorough warm-up is crucial for blood flow and body-mind connection. Recommended exercises include wrist stretches, rotations, and mobility work like rocking back on all fours.
Performing 1-2 sets of 10-15 reps of these exercises can effectively prepare your wrists:
- Wrist flexor stretches: Enhances wrist range of motion, essential for proper form.
- Wrist extension banded self-mobilizations: Helps improve wrist flexibility if you feel tightness during planks.
- Dumbbell wrist curls: Helps stabilize the wrist and strengthen forearm muscles, facilitating better support during movements.
