Crossfit wrist pain: 4 common causes

CrossFit is a high-intensity program of functional exercises. Typically the program incorporates running, gymnastics, weights, rowing, and plyometrics. So, it is no surprise that the wrist joint takes a considerable beating during CrossFit exercises. So, what are the causes of CrossFit wrist pain, and what should you do?

Causes of CrossFit wrist

The wrist joint, also known as the radiocarpal joint, connects the forearm to the hand. Overloading the wrist can lead to problems in the wrist bones, joints, and tendons. The common causes of CrossFit wrist pain include:

Wrist impingement

Overloading the wrist from excessive push-ups and burpees can lead to swelling of the wrist joint and capsule. In addition, wrist impingement leads to pain and swelling at the front of the wrist. Typically, treatment consists of modifying Crossfit activity and anti-inflammatory medicine such as ibuprofen tablets and ice. Occasionally, a cortisone injection into the wrist joint and capsule helps.

Scapholunate ganglion

A ganglion is a cyst that arises from the scapholunate ligament or joint degeneration. The ganglion causes pain and swelling at the top part of the wrist after activity. Sometimes, a lump can be seen at the site of pain.

Generally, treatment consists of exercise modification, wrist strapping, and cyst aspiration.

TFCC tear

TFCC, also known as wrist cartilage, joins the end of the two forearm bones. Typically, damage to the cartilage can occur after a fall or excessive wrist bending. A cartilage tear presents as pain on the inside of the wrist during high-load activities like burpees and push-ups. Generally, treatment consists of anti-inflammatory measures and hand therapy. Occasionally, we consider a cortisone injection or keyhole surgery, depending on the size and position of the tear.

Kienboch’s disease

Sometimes, too much load on a joint can lead to bone swelling. For example, in the wrist, swelling occurs in a bone in the middle of the wrist called the lunate. Generally, we think that the lunate is more likely to break down because the blood supply to the bone is less than in other parts of the wrist. Potentially, this condition is serious as breakdown left unchecked can lead to a crack in the bone and collapse of the wrist joint.

Typically, people with Kienboch’s disease have low-level pain at the top of the wrist. However, as the disease progresses, the pain worsens and is associated with swelling and restricted movement in the wrist. Often any Crossfit activities such as burpees and push-ups cause pain.

Early detection is the key to getting a good result. Usually, we use X-ray and MRI to detect swelling in the lunate bone. If picked up early, complete rest will settle the swelling and prevent further breakdown.

Diagnosis of CrossFit wrist pain

Given the wrist joint’s complexity, it is essential to see an expert.

Assessment is vital to find out the source of wrist pain. Often, investigations are needed to confirm a diagnosis and plan treatment. Generally, we start with an X-ray of the wrist joint. Then we might use ultrasound and/or MRI if the X-ray is normal.

How to keep training while waiting for your Crossfit wrist pain settles

According to Matt Curley, senior strength and conditioning coach at Amp, most people can keep training by making simple changes to exercise selection. For example, press-ups on a racked barbell rather than the floor can be less painful. In addition, when bench pressing, wrists should be locked in a neutral position and not loaded in an extended position. Finally, using a safety bar while performing squats avoids placing the wrist into extreme ranges and is more gentle on the wrists.

Also, while Olympic lifts, kipping pull-ups, and muscle-ups are out, you should focus on rebalancing the muscles in the shoulder. For example, stretching the chest muscles and strengthening the back of the shoulder using face pulls or rows is essential while the wrist heals.

Wrist pain location diagram 

Click on the site of your wrist pain to identify possible causes. Then click on the specific conditions to find out more:

Final word from Sportdoctorlondon on Crossfit wrist pain

CrossFit wrist pain can be due to several causes. Generally, we recommend an early diagnosis by seeing an expert in CrossFit injuries. You may have a severe condition like Kienboch’s disease that needs immediate rest and treatment.

Other related conditions:

• CrossFit injuries
• Wrist pain location diagram
• Aspiration of ganglion cyst
• TFCC tear wrist