top of page
Search

Hand, Wrist and Elbow Pain When Women are Trying to Stay Strong

  • janesutton0
  • Aug 2
  • 3 min read

There is much evidence on the importance of strength training, gym work, yoga or Pilates being important for maintaining muscle mass, bone strength and confidence as women move through midlife and beyond.

But hand, wrist, thumb or elbow pain can quickly get in the way.

Pain with push-ups, planks, reformer straps, dumbbells, kettlebells, resistance bands or gripping equipment does not always mean you need to stop exercising. More often, it means the load, position or technique needs to be adjusted.

Common symptoms

Women may notice:

These symptoms should not be ignored, but the answer is rarely “just rest”.

Why technique matters

The hand, wrist and elbow are involved in almost every upper-body exercise. Small changes in position can make a large difference.

Pain may be aggravated by:

  • gripping too tightly

  • loading the wrist in too much extension

  • collapsing through the thumb side of the wrist

  • using handles that are too narrow

  • increasing weight or repetitions too quickly

  • repeatedly loading irritated tendons or joints

A hand therapist can assess which structure is likely being overloaded and help modify the activity so you can keep moving safely.

How hand therapy can help

A hand therapist may help by:

  • altering grip and wrist position

  • modifying Pilates or gym technique

  • suggesting alternative exercises

  • changing handle size or equipment

  • reducing painful pinch or sustained gripping

  • prescribing supports, braces or custom splints

  • using taping for short-term support

  • building a graded strengthening program

  • advising when imaging or medical review is needed

The goal is not to stop you training. The goal is to keep you active while protecting the irritated structure and rebuilding capacity.

Splints and supports are tools, not failures

A well-chosen splint or support can help reduce strain during exercise, work or daily activities.

Supports may be useful for:

  • thumb base pain

  • wrist pain with loading

  • tendon irritation

  • carpal tunnel symptoms

  • tennis or golfer’s elbow

  • flare-ups during gym or Pilates

The right support should match the condition and the activity. A thumb splint, wrist brace, elbow strap or custom-made support all do different jobs.

When to get help

Consider assessment if pain:

  • lasts more than two weeks

  • keeps returning with exercise

  • limits grip strength

  • causes numbness or tingling

  • wakes you at night

  • stops you from doing gym, Pilates, work or daily tasks

Staying strong should not come at the cost of persistent hand, wrist or elbow pain.

At The Upper Hand Clinic, we help active women modify exercise, protect painful structures and build strength safely, so they can keep doing the activities that matter.Related conditions we commonly help with

Pain at the base of the thumb can make gym work, Pilates straps, gripping weights, opening jars and everyday lifting difficult. This is commonly related to irritation or arthritis of the thumb carpometacarpal joint.

Pain on the thumb side of the wrist can flare with gripping, lifting, Pilates straps, weights, gardening or caring tasks. De Quervain’s involves irritation of the tendons that move the thumb and wrist.

Tingling, numbness, night pain or reduced grip strength may suggest nerve irritation such as carpal tunnel syndrome. Symptoms can be aggravated by gripping, wrist position, gym equipment or sustained hand use.

Learn more about carpal tunnel syndrome treatment and night splinting.

Elbow pain during lifting, rowing, resistance bands or gripping weights may be linked to tendon overload around the elbow. Technique, load management and graded strengthening are often important.

Wrist pain during push-ups, planks, Pilates, yoga or strength training often relates to how load is passing through the wrist. Small changes in position, equipment or support can make a significant difference.

After a hand or wrist fracture, returning to gym, Pilates and strengthening needs to be staged carefully. Hand therapy can help restore movement, grip strength and confidence while protecting healing structures.

Comments

bottom of page