Grip Strength & Wrist Health
Grip Strength & Wrist Health: Avoiding Common Hand & Elbow Injuries in Weightlifting
By a Physical Therapist Who Trains, Lifts, and Knows the Pain
If you’ve been lifting long enough, there’s a good chance you’ve felt it—that nagging ache in the wrist after barbell work or the sharp twinge at the elbow during curls. As a physical therapist who also lifts regularly and runs for conditioning, I’ve experienced it myself. And more importantly, I’ve seen how common—and preventable—these issues are.
Wrist and elbow pain from weightlifting doesn’t have to be part of the process. With a few changes in grip, mobility, and recovery, you can build strength without sacrificing joint health. Whether you’re lifting for performance, general fitness, or aesthetics, keeping your hands, wrists, and elbows healthy is essential for longevity in the gym.
Let’s break down the most common causes of upper extremity pain in weightlifters, and how to prevent them before they sideline your training.
Common Causes of Wrist and Elbow Pain from Weightlifting
When it comes to wrist and elbow pain, most of the issues we see in the clinic come down to a few recurring culprits:
- Poor wrist mobility, especially into extension (think front rack or push-up position)
- Overuse of forearm muscles without balancing strength and recovery
- Repetitive stress from poor form or over-gripping during lifts
- Tendon overload, often presenting as medial or lateral epicondylitis (golfer’s or tennis elbow)
- Limited shoulder mobility or poor scapular control that shifts stress downstream
- Lack of variation in grip position, leading to soft tissue irritation over time
Whether you’re doing Olympic lifts, CrossFit, bodybuilding, or general strength training, these issues tend to build up gradually until they start to interfere with your performance—or your everyday life.
Physical Therapist-Approved Tips for Preventing Wrist and Elbow Pain
Warm up your wrists, not just your shoulders
- Perform simple tasks such as wrist circles, forearm rolls, and open-close hand movements to increase blood flow
- Include loaded wrist prep with light dumbbells or bands to mimic the patterns you’ll use in your lift
- Mobilize wrists into extension against a wall or floor, especially before front rack or handstand work
Work on grip strength and variety
- Use thick grips, towel holds, or fat grips to build balanced forearm strength
- Train both crushing grip (deadlifts, carries) and pinching grip (plate holds)
- Don’t overuse wrist straps—use them when appropriate, but train your raw grip as well
Strengthen the forearms to handle load
- Include wrist curls, reverse curls, pronation/supination, and eccentric wrist work in your accessory programming
- Add resisted finger extensions with bands or rubber bands to balance flexor-dominant patterns
- Farmers carries, barbell holds, and kettlebell bottoms-up holds are great functional ways to build durability
Check your form and wrist angles
- Avoid letting the wrist excessively extend during pressing movements—keep the bar or dumbbell stacked over the forearm
- Use a neutral grip (palms facing each other) more often if you feel elbow irritation with standard barbell work
- In pressing, pulling, and even front rack positions, check for compensation from tight lats or limited thoracic extension
Don’t ignore shoulder mobility and control
- Improve thoracic extension and scapular mobility to reduce compensation down the chain
- Strengthen the rotator cuff and scapular stabilizers to build a better foundation for upper-body lifts
- Address posture—rounded shoulders or forward head posture increase stress on the elbow and wrist joints
Recover like you train
- Use soft tissue work for forearms, including massage balls or scraping tools to reduce tension
- Stretch the forearm flexors and extensors regularly, especially post-training
- Alternate grip styles, deload periodically, and listen to early signs of tendon discomfort
How Physical Therapy Can Help
Sometimes, even with perfect form and a solid warm-up, wrist and elbow pain can sneak in. If discomfort lasts more than a few days, or if you’re finding yourself modifying workouts regularly due to pain, it’s time for a closer look.
A physical therapist can evaluate movement patterns, identify muscular imbalances, and design a plan that helps reduce strain on the wrist and elbow while keeping you training. We focus on function, not just pain relief—because we know you don’t want to stop lifting.
Book a Free Injury Consult
Not sure if your elbow pain is serious? Wondering whether that wrist tightness needs attention or just a few extra stretches? At Rehab 2 Perform, we offer free injury consults to help you figure out your next steps.
It’s a low-pressure, no-obligation way to get expert eyes on the issue and leave with a better understanding of what your body needs.
Book Your Consult Today
- Dr. Zach Baker, DPT, SCS, Chief Clinical Officer
About Rehab 2 Perform
Rehab 2 Perform is a leading physical therapy and sports rehabilitation company dedicated to helping clients achieve optimal performance in their daily lives, whether they are athletes, weekend warriors, or individuals recovering from injury. With a team of highly skilled professionals across 11 state-of-the-art locations (soon to be 13), Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.
