Wrist Tendinitis due to weight lifting is not going away

by Suke
(San Diego, California, United States)

Hi, I came across your website and I find it really useful so Thank you. My doctor said that I have wrist tendinitis and he told me to take an anti-inflammatory for 5 days which I did. I did not ice it that frequently, but I did some of the stretches and exercises a week after I got the injury. Now almost a month later, my wrist hurts even more than it did before.

I am 19 years old and I believe I got this from curling with a straight bar and benching heavy with my wrists not locked. This is for my left wrist.

If I face my palm up, the wrist/arm is swollen for a length of approximately 3 inches.It hurts right below the palm and around that general area.

Keeping my wrists unlocked makes it worse (picking up a jug of water, opening a door sometimes). Basically, moving my wrist with weight hurts. My goal is to get back to lifting.


Joshua Answers:

Hi Suke.

If you want to get back to lifting, then you better figure out how to fix this, no?

The good news is, you're young. Youth goes a long way.

The bad news is, you're young and hurting. So, something's out of whack.

Partly it's bad lifting technique. That strains the body a certain way, and you're irritating your structures faster than your body can make up for it.

That's how Tendonitis works.

See: What Is Tendonitis

It's all about the Pain Causing Dynamic; thigs get tight, they stay tight, they get tighter, connective tissue shrink wraps, a Process of Inflammation kicks in, etc.

Then you're stuck in a pain dynamic.

When you're young, Rest my help but I wouldn't rely on it. Sounds like that would be a bad strategy in your case, as you want to stay active.

Rest is always a bad strategy, realistically.

Anti-inflammatory drugs like Ibuprofen never fix tendonitis pain. They're ok to get you through a day, but
when doctor prescribes that s/he's really just hoping that the pain goes away all by itself. But it doesn't, so back you come for another office visit, sooner or later.

You definitely want to learn How To Reduce Inflammation. You may or may not have any actual rip and tear damage (microscopically, maybe), but you absolutely have irritation and pain enhancing chemical from inflammation.

Then of course there's the nutritional components, which due to today's food situation, and the stereotypical diets of 'kids these days' I put high on the list of important factors for you.

I can give you a couple tips, like learning how to reduce wrist tendonitis inflammation and Magnesium for Tendonitis, but of course I'm biased for a complete plan of attack as you'll find in my Reversing Wrist Tendonitis ebook.

Having said that, I have a few questions:

1. Where exactly does it hurt?

2. When does it hurt? Always, or just when you're lifting?

3. Hurt a lot, hurt a little? Sharp, dull, aching, shooting, etc?

4. What exactly have you been doing to help it get better, if anything?

5. Are there some activities that hurt it and some that don't? Or does all movement hurt it?

6. Overall diet?

7. Sleep habits?

8. Overall health?

9. History of injury?

Please reply using the comment link below. Do not submit a new submission to answer/reply, it's too hard for me to find where it's supposed to go.

And, comments have a 3,000 character limit so you may have to comment twice.

Joshua Tucker, B.A., C.M.T.
The Tendonitis Expert

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Comments for Wrist Tendinitis due to weight lifting is not going away

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May 22, 2013
Wrist Injury From Ju-Jitsu - Pain while twisting the wrist starting at the pinky finger
by: Pritz

Dear Joshua,

I went through your website and amazed to see your response to each of the questions. So posting my question with a hope that I would get your kind reply.

I am an active person who works out in gym-weight lifting and also practice Ju-Jitsu. I twisted my left wrist by sudden post to fight back a submission while rolling with one of my friends on mat during a Ju-Jitsu session. It did not feel much of pain or something immediately after that, but I knew that it was somewhat hurt.

The next day I worked out and could realize that I can do the hammer curls , but not the bicep curls (palm facing towards face). Its been a week and I did not feel any improvement. There is no swelling or any breakes(as my primary Doc did X-ray). But the pain is still there and it feels most, starting at the pinky finger and goes towards the side of wrist.

I have lost the 90% of my lifting strength and the pain feels most when I do the motion like- twisting a door knob.

Could you pls kindly help with you advice.



Joshua Comments:

Hi Pritz.

Granted some time has passed since you asked this quesiton, but how are things now?

Did you ice dip?

Give me an update, answer the questions from the original post above, and we'll go from there.

Aug 24, 2014
Ulnar Wrist Pain From Weight Lifting and a Soccer Fall
by: Marius

Hi Joshua! I'm 22 years old and I've been lifting for 2 years. I've had injuries before but they always healed without a problem.

Two weeks ago I woke up with my left wrist hurting pretty bad on the ulnar side especially with supination. I remember having played soccer the day before and at one point I fell on my wrist.

I didn't feel any pain at that moment so I don't really know if this was the cause. Anyway it's been 2 weeks now and it still hurts even if not as bad as before.

Could this be a tendon thing? Can I treat it with ice dipping? what do you think? I appreciate your help.


Joshua Comments:

Hello Marius.

If things are already irritated (even if you don't feel any pain or problem), and then you take a fall and/or have a hard landing, then that can just push your body towards MORE irritation, even though there's no injury.

Muscles get tight over time. Too tight, and that's problematic. Then a sudden jolt from a fall, and the brain being worried that you're in danger so it tightens things up even more, and it's all downhill from there.

That's the beauty of all kinds of Tendonitis

See: What Is Tendonitis

The Pain Causing Dynamic can develop fast or slow. Falls push it towards 'fast'.

Yes, you can definitely lower pain levels by learning How To Reduce Inflammation.

See Related: Lifting Weights Pain And Swelling In Wrist And Forearm Took A Month Off But It's Back

Nov 18, 2014
Wrist Tendonitis and Weight Lifting 2 years now
by: Meagan

I have been weight lifting for almost 2 years now and im only 22 and have excruciating pain in my wrist all the way up to my elbow. Im a pretty healthy person i eat good and am very active.
It started in highschool as minor pain but when i started lifting years later obviously it got far worse!

Im going to start your ice methods today but my question is how on earth do i manage weight lifting and tendonitis for life? I will be lifting til i cant anymore its my lifestyle.

I've taken a few weeks off to rest but as soon as i turn a door knob i want to cry so it doesnt help to rest as youve said yourself.

Should i just ice my arm daily as a routine to help keep it at bay? Its very debilitating i cant pick up my son on that side or anything and i wear a brace 24/7 !

I had it in my right wrist before but noticed it was improper from while lifting so i stregnthed it and its fine now but my left one is just a nightmare!

i use support while lifting and watch my form like a hawk i also have my spotter hold my wrist while i lift in certain exercises as it will just give out at any given point.


Joshua Comments:

Hi Meagan.

1. Rest doesn't fix tendonitis. So I'd steer away from that as a treatment method.

2. "my question is how on earth do i manage weight lifting and tendonitis for life?"

You don't. For life??? Heck no.

You fix the problem.

"I will be lifting til i cant anymore its my lifestyle."

Wouldn't it be terrible to have to stop lifting due to the pain, for the rest of your life?

Don't be that guy, as they say.

3. Yes, you should ice dip every day. As much as you can for a while. A LOT.

That will help drop pain levels. And if it doesn't, that's really good information.

4. If you don't have a rip/tear, then it's not that big a deal to reverse this. If you do, that changes the conversation depending on the specifics of what and how bad and where, etc.

5. Read all the links in this thread.

6. Do you have an actual rip/tear injury? Or do you just have debilitating pain with no actual injury?

7. Nutrition is almost certainly an issue. Babies, for instance, take a lot of nutrition out of you.

Tell me about your dietary intake habits and if you supplement at all.

Oct 13, 2016
Avid Weight Lifter With Wrist Pain and cracking and popping
by: Tom

Hi, I am an avid weightlifter and athlete and have been for years, over the past few months I've been getting wrist pain on the outside of my wrist (nearest my little finger) with lots of cracking and popping when I move it and recently pain in my forearm near to my bicep.

I haven't injured it in any way I can think of, it was gradual but today I woke up and the pain in my wrist was unbearable, extremely painful to try and move my hand, been trying to put ice to it as much as I can, also where the pain was emanating from my hand went ice cold too (not outwardly but it felt cold to me).

There is no swelling however.

I have a feeling it is tendinitis especially as I've been getting the forearm pain too which leads me to believe the two are linked.

Do you think this could be a case of tendinitis or do you think it could be something else?

Thank you very much,


Joshua Comments:

Hi Tom.

Sounds like tendonitis to me.

Or should I say, sounds like a tendonitis dynamic to me.

The dynamic consists of ever increasing tightness, inflammation, and nutritional insufficiency.

It's been in place long before you noticed it. now you're noticing it.

Maybe it's 'something else', but the three factors are still in place and active, and that's the place to start your efforts.

Jun 03, 2017
38 year old gym over with wrist tightness middle finger is worst
by: Brad

Hi Josh, I joined my local gym 3 years ago and have fallen in love with lifting weights. I go at least 3 times a week and also have a fair amount of heavy lifting at work. In the last 3 weeks I've been waking up due to wrist pain in my right wrist.

Once I wake up I find it very hard to close my hand. After closing it 3 or 4 times it gets easier.

The pain seems to predominantly come from my middle and ring finger and follow down to my wrist.

It took me a while to realize but the pain is worse after weight lifting days. Once I wake up and move around it practically goes away. I can slightly feel it but it's no where near as bad.

So I rest it a week until it feels better then lift again and I'm sore again. It's preventing me from lifting which is becoming very frustrating.

Any help would be greatly appreciated. Thank you


Joshua Comments:

Hi Brad.

I'd check out Magnesium For Tendonitis.

There's several things that could be going on, but it looks like/it could be that a large part is that your muscles are stuck too tight.

They get tighter as you sleep, you wake up and 'warm' them up and they feel better. You rest they feel better, you use them they feel worse.

Not enough magnesium, not enough muscle relaxation.

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