Champion Sports Training - Wrist Pain Question and Answers

Wrist pain can be quite common in cheerleading. In most cases, injury is not serious and is most likely the result of “overuse”. This can occur due to the repetitive stress placed on the joint during the many hours in the gym. Tumbling can be particularly stressful to the ligaments and tendons that support the wrist. Conditions such as tendonitis may develop and require medical attention. As far as acute injuries, strains to the wrist/forearm muscles, sprains to the ligaments, and fractures to the bones of the wrist, are more serious and can result in longer recovery times requiring more intensive medical treatment such as casting for immobilization or physical therapy.

Taping the wrist or using supportive wraps can provide valuable support to the wrist during cheerleading activities. While it certainly will not prevent all injuries, additional support to the wrist can sometimes be the difference in “competing or not competing”! Most important is ensuring that the tape or support is applied in the appropriate manner. When taping or wrapping, make sure the support goes across the wrist joint itself (where the wrist bends). It has no benefit if it is too high on the arm. Also, while the support should be snug, ensure that it is not too tight. There are important nerves and blood vessels that can become constricted with a tape job that is too tight. If possible, utilize a trainer to perform taping and wrapping or have one instruct you in the proper techniques.

Like any other joint, the wrist can become less vulnerable to injury by improving the strength of the muscles and tendons that surround it. This involves specific resistance exercises utilizing light dumbbells or resistance-tubing. To work the wrist extensors (the muscles on the top of the forearm that raise the wrist upward), position the forearm on the edge of a table so that it is supported and the wrist is able to move freely. Grip a light dumbbell or resistance-tube and extend/raise the wrist upward while ensuring the forearm stays flat on the table. Slowly lower back to starting position and repeat 3 sets of 12 repetitions. To work the wrist flexors (the muscles on the bottom of the forearm that bend the wrist downward), position the forearm on the edge of the table with the palm of the hand facing up. Grip a light dumbbell or resistance-tube and “curl” the wrist upward. Once again, ensure that the forearm stays flat on the table. Slowly lower back to starting position and repeat 3 sets of 12 repetitions. Performing exercises that increase grip strength, such as squeezing a tennis ball or grip devices, will also benefit the wrist.