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How to Reduce Wrist Pain While Planking

how to reduce wrist pain

Ever feel wrist pain while you're in a plank?

You're not alone.

This is something I commonly hear from my clients (hence why I have a whole video for my KGS members on how to reduce wrist pain). While there are a lot of really great modifications to help, let's get to the root of the issue so you can STOP feeling that pain and start having more effective workouts.

Oftentimes, the pain at your wrists has absolutely nothing to do with the wrist itself — it's about your form and your core. Without proper form and support, all of your body weight sinks into the joint of your wrist, causing extra pressure and strain. Here are a few things to look for while you're in your plank:

  • Are you sinking into your shoulders, where your shoulder blades are pinching together and your chest is collapsing between your arms?

  • Are your elbows locked out or hyper-extended? (To check if your elbows are hyper-extended, see if the creases of your elbows are pushing forward).

  • Is your low back arching or hips sinking?

If you answered yes to any or all of those checks, then let's fix it. Start by actively engaging your core — I mean exhale deeply and connect to the muscles lower than your navel and in-between your hip bones, wrapping your abdominals inward like you are tightening a belt and lifting up away from the floor. Soften your elbows with a slight bend and press all ten fingers away from the floor like you are palming a basketball. Use that press away from the floor to engage the muscles around your shoulders and mid back, widening the space between your scapulas.

And if you try all of those things and still feel pain in your wrist, try modifying your plank with your knees on the ground until you build up a bit more strength!


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