Anastasis Tzanis
Wrist Pain in Yoga & Pilates: Specialist Rehabilitation in Tufnell Park
Wrist pain is often a multifaceted issue, stemming from factors like osteoporosis, poor grip strength, or tension held in the forearms and shoulders. While we frequently see this in women over 50 at our Tufnell Park studio, it is increasingly common in younger professionals and dedicated Yoga or Pilates practitioners across North London.
I. How to treat wrist pain?
If you want to get rid of wrist pain the 1st thing you need to do is realise that:
Your wrist pain diagnosis doesn’t indicate the reason why your wrist hurts.
Those that consult a specialist about Many who visit a specialist for wrist complaints receive a standard diagnosis: Carpal Tunnel Syndrome, RSI, wrist sprain, arthritis, or tendinitis. While these labels are useful, they rarely explain why the pain started. At Pérola Bruta, we believe a diagnosis is only the beginning; true recovery only happens once the root cause—often located further up the arm or in the torso—is identified.
So when trying to treat your wrists I suggest you:
1. Identify causes of the pain
i.Test your wrist's mobility
Mobilise your wrists in flexion, extension, radial and ulnar deviation, pronation and supination. Identify which of these movements hurt.
ii. Assess your elbow’s mobility and shoulder stability
Bring your elbow into full extension and notice any tightness in your forearms. Test the range of your shoulders and how stable they are at the end range and during the movement.
If you are struggling to identify which movement is the trigger, a private assessment in our studio can help pin-point whether the issue is local to the joint or a result of shoulder instability.
iii. Evaluate your grip strength
Your grip strength can be assessed by holding on to something ‘light’ for a long period of time or ‘heavy’ for a few seconds.
2. Progressively address the root cause
Once you have identified the cause of the pain, all you need to do is address it.
If you are experiencing pain 3months after following a rehab protocol, you need to reconsider its efficiency.
II. Wrist pain & shoulder pain
Wrist pain is often connected with shoulder dysfunction and pain. In most cases shoulder limitations is responsible for the wrist problems but the reverse is also possible. When evaluating your wrist pain you should pay extra attention to the following:
1. Discrepancies between the 2 shoulders
Some times the problem in the wrists is due to overuse of one shoulder or limited mobility in it. The first thing you should do when assessing your shoulders is compare them. You should compare them at the very list in flexion, medial internal and external rotation.
2. Pain in neck & shoulder blades
The function of the shoulder joint depends on the rotator cuff and trapezius muscles. Dysfunction in these 2 muscles can lead to shoulder pain and subsequently to wrist problems.
3. Limited shoulder mobility
Tightness in the shoulders can be due to lat, trapezius, deltoid limitations as well as fascia tightness or nerve trapping.
.
III. Wrist problems in Yoga
Why does Yoga hurts your wrist?
Your wrists are hurting during yoga either because the muscles around your wrists are weak or because you have limited mobility in your shoulders. This often results in baring unnecessarily too much weight on the outside of the wrist. For these reasons a lot of yoga students experience wrist pain during chaturanga and downward dog. Those with sensitive wrists may experience however pain even in asanas where there is limited weight on the hands, like headstand.
How to stop wrist pain during Yoga?
To stop wrist pain during yoga you need to modify the positioning of your hands. For many students, turning the fingers out and having the hands slightly wider takes care of the discomfort but in severe pain more complex modifications might be necessary.
How to strengthen my wrists for Yoga?
Finger pushups (with all the knuckles of the fingers on the floor) is a great exercise to strengthen your wrists for yoga. Strengthening the shoulders is also beneficial for wrist strength.
What yoga poses should you avoid with carpal tunnel?
There are no poses you need to avoid if you have carpal tunnel. Instead you need to modify your practice. In the process you will understand your body’s patterns which will make it easier to work on.
.
IV. Wrist problems in Pilates
Why do wrists hurts during pilates?
Wrist issues are surprisingly common in Pilates. In my experience, the root cause is often ‘curved shoulders’ (protraction) or forearm stiffness masking general arm weakness. Experiencing pain during Pilates is a significant signal that your body is compensating for lack of support elsewhere. We follow a specific protocol at Perola Bruta to retrain these patterns, especially for our clients dealing with arthritis.
Can pilates aggravate arthritis?
While Pilates will not cause arthritis in healthy individuals, certain exercises may aggravate the pain in some patients. Addressing the issue with complementary exercises is strongly advisable before resuming a regular pilates practice. At Perola Bruta we follow a specific protocol for our Reformer Pilates clients that have arthritis.
The "Desk-to-Studio" Connection
Many North London professionals spend their day in a ‘forward-leaning’ posture at a desk, which pre-tensions the nerves and muscles of the arm. When you then transition to a Yoga or Pilates class, the wrists are already at their limit. Our goal is to bridge that gap—treating the occupational tension so your fitness remains pain-free.
Looking for specialist wrist and shoulder rehabilitation in North London? Visit our private studio in Tufnell Park. We are a short walk from the station, serving the N7, N19, and N6 communities.