• Announcements

    • iacas

      Introducing TST "Clubs!"   08/28/2017

      No, we're not getting into the equipment business, but we do have "clubs" here on TST now. Groups. Check them out here:
Sign in to follow this  
jswang519

Wrist Pain. Ways to strengthen wrist?

Recommended Posts

I have been experiencing wrist pain in my leading hand's wrist. It might be caused from overuse, it might be caused from not hitting the balls on the sweet spot. Whatever the cause is, I was wondering what kind of stretches and tips you guys recommend because I feel like it is a common problem for golfers.

The pain is kind of like a sharp pain, that is felt around the boney side of the wrist, on the pinky side. It only hurts when I rotate the wrist. No pain is felt while I keep it still or while I type this entry.

I feel like the right way to treat this is to not practice so much. However, I am fully addicted to golf and feel like I need to practice everyday. I have been playing for about three months now, and the pain just recently occurred. I was wondering if there was any strength training exercises for the wrist.

Share this post


Link to post
Share on other sites

Sign up (or log in) today! It's free (and you won't see this ad anymore)!

Sign up (or log in) today! It's free (and you won't see this ad anymore)!

I experienced the same type of pain a few years ago while I was building a sun room in my back yard. I twisted it bad with a power drill when the bolt I was screwing in locked with the torque setting too high. The drill kept turning and twisted my wrist along with it. I didn't hurt or bother me at the time but over the next few days I had pain in the outer wrist.

I went to get it checked out by a specialist in joints (knees, wrists, elbows, ankles). They x-rayed my wrist and diagnosed a  tear in the cartilage. The treatment was to layoff the wrist for about a month or two, and I wore a brace to stabilize the wrist. This meant no golf for a while until most of the pain went away.


You should see a doctor and see what might be causing that pain in your wrist. I hope it gets better.

Originally Posted by jswang519

I have been experiencing wrist pain in my leading hand's wrist. It might be caused from overuse, it might be caused from not hitting the balls on the sweet spot. Whatever the cause is, I was wondering what kind of stretches and tips you guys recommend because I feel like it is a common problem for golfers.

The pain is kind of like a sharp pain, that is felt around the boney side of the wrist, on the pinky side. It only hurts when I rotate the wrist. No pain is felt while I keep it still or while I type this entry.

I feel like the right way to treat this is to not practice so much. However, I am fully addicted to golf and feel like I need to practice everyday. I have been playing for about three months now, and the pain just recently occurred. I was wondering if there was any strength training exercises for the wrist.



Share this post


Link to post
Share on other sites

Exercise 1, sitting down with your forearm on your thigh for support, so that your palm is facing down. hold a light weight and pull the back of your hand upward

Exercise 2, same position but your palm facing up, and do the same motion, palm moving towards you.

Exercise 3, same position, palm facing down, rotate your wrist with the weight.

If you want to work on grip strength, squize a tennis ball, or grip a dumbbell by the end with the finger tips only.

Use light weights, these are very small muscles.. Maybe like 5 lbs max..

Share this post


Link to post
Share on other sites
Awards, Achievements, and Accolades

Another great wrist / forearm exercise is the rollup.  You can buy them in the store or make one yourself.  It consists of two dowels one large for holding in your hands and a smaller one to hold weights that are connected via a rope.  The rope should be long enough so that when your arms are outstretched the weight just touch the floor.

You hold the dowel straight out and using only your hands and wrists in a hand over hand motion roll the weight up until it's at the top, them slowly lower the weight doing the reverse.  The weight should be heavy enough that you are struggling but not cheating when the weight is near the top.  You'll feel an intense pump in your foreams after a set of these.

Share this post


Link to post
Share on other sites
Awards, Achievements, and Accolades



Originally Posted by newtogolf

Another great wrist / forearm exercise is the rollup.  You can buy them in the store or make one yourself.  It consists of two dowels one large for holding in your hands and a smaller one to hold weights that are connected via a rope.  The rope should be long enough so that when your arms are outstretched the weight just touch the floor.

You hold the dowel straight out and using only your hands and wrists in a hand over hand motion roll the weight up until it's at the top, them slowly lower the weight doing the reverse.  The weight should be heavy enough that you are struggling but not cheating when the weight is near the top.  You'll feel an intense pump in your foreams after a set of these.


Oh I almost forgot about that exercise. I used to do that years ago when I used to play tennis.

Share this post


Link to post
Share on other sites

I have weak wrists to begin with and when I started golfing earlier this year, my wrists became very painful with a limited range of motion.  What helped me the most was gripping a stress ball in my hands and then rotating my wrists in a circular motion as well as back and forth.  Another thing that helped was a Gripmaster.

Share this post


Link to post
Share on other sites

If you are in pain and needing R & R, I sure wouldn't try exercises except on a doctor's advice.

As to wrist exercises, in the mid 60s I read in Reader's Digest that astronauts used a weight tied to a broomstick which is the wrist roller exercise New to golf mentions.  This gave a better forearm pump than any other exercise I tried.

About the same time, I used a tennis racket or baseball bat and now use a small 3 lb sledge hammer or grip the big end of a softball bat.  There are four exercise positions for each wrist that do not involve rotation.  I do high reps, 50-100 per position, sometimes fast, sometimes slow once a week.

What has really improved grip strength is what Saevel describes, using a weight held with your wrist braced against the knees (or a padded bench), one exercise done with the hand under the weight and one done hand over weight.

Another exercise is lying on the right side off the edge of a bed, gripping a golf club and doing a fast waggle multiple times.

Much of the stress on the wrists is from the impact of clubhead against ball.   You can hit or fast-tap against an old tire to get used to that.  (We rednecks always have old tires lying around;  yuppies and the compulsively neat are disadvantaged.)

And don't forget stretching.   Lean over a desk or table palms flat and strreeetch the muscles.   Hold a golf club and keeping the left arm straight and your right elbow against your side go into a strreeetching wrist cock.

Come to think of it, that pain along the ulna could come from what you do in the wrist cock at the top of the swing.

Share this post


Link to post
Share on other sites



Originally Posted by Ole_Tom_Morris

Come to think of it, that pain along the ulna could come from what you do in the wrist cock at the top of the swing.



What about the wrist cock at the top of the swing could cause this? Is it possibly from over breaking the wrist?

Share this post


Link to post
Share on other sites

I'm 6"1' and have had continuous chronic back problems over the years. Tried to work the core muscles as much as possible but continued to have pain especially after a round of golf that could last 2 or 3 days after a round. Tried monthly massage treatments and recently saw a chiropractor as my back locked up twice on me. After several sessions of cracking and stretching, it actually solved some other ailments - shoulder problem - I had been suffering for a while with and did help to clear up my back over time but I continued to suffer with back problems frequently.

Believe it or not, I purchased a SABONA magnetic bracelet when I was down in Myrtle Beach last fall and it has done miracles for my back. Apparently the magnetism helps balance your body, helps your body rejuvenate itself naturally and my back problems are no more. I wear it as often as possible and definitely when I play golf. Go figure!!!

Share this post


Link to post
Share on other sites

I look at what NBA players do for the precious ligaments in their knees after every game: ice it! I also feel like the more my swing becomes smooth and sound, the less pain issues I get, so I would hang in there, take it easy on the long shots and focus on your short game as you take a break.

Share this post


Link to post
Share on other sites



Originally Posted by newtogolf

Another great wrist / forearm exercise is the rollup.  You can buy them in the store or make one yourself.  It consists of two dowels one large for holding in your hands and a smaller one to hold weights that are connected via a rope.  The rope should be long enough so that when your arms are outstretched the weight just touch the floor.

You hold the dowel straight out and using only your hands and wrists in a hand over hand motion roll the weight up until it's at the top, them slowly lower the weight doing the reverse.  The weight should be heavy enough that you are struggling but not cheating when the weight is near the top.  You'll feel an intense pump in your foreams after a set of these.

+1 - I did this for a number of years to strengthen my wrists and help with carpal tunnel.

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now

Sign in to follow this  



  • Want to join this community?

    We'd love to have you!

    Sign Up
  • 2017 TST Partners

    Talamore Golf Resort
    PING Golf
    FlightScope Mevo
    Mission Belt
    Snell Golf
    Frogger Golf
    PitchFix USA
  • Posts

    • Zero.   I can't remember ever coming closer than 3 feet in about 40 years of off and on golf.  I guess I need to improve my iron play. 
    • And dawn of the big day has arrived at the Talamore Golf Resort. Or it will soon, anyway. Sand Trappers everywhere are rising to catch sight of the first scoreboard of the day, so we won't disappoint you and make you wait any longer than necessary. Teams for the morning foursomes are set.   I was able to zip south in time to catch the end of dinner at the Carolina Hotel at Pinehurst, as the coaches squared off to announce the teams. Sorry no group photo yet, and just a candid, but you can already sense that the East has more gray hair, but the West needs to do more stretching! I'll refrain from posting pics yet about some of the bling the teams received last night, but let's just say we should all hope for a tie in this Newport Cup match, to be decided by a sudden death fashion show: the all-red Pizza Delivery men vs the Jet Blue flight attendants.   
    • Drop and stop is realistic for a 15 handicap, as is sucking it back for a +1 handicap... I haven't updated my profile handicap in a while... But we'll go with I'm in the middle... Can I suck it back? Ummm... Maybe a foot or so... Am I a drop and stop sort of guy... More or less. But in this next phase of my game, I'm playing shots that are much more consistent than what I was hitting before. If I miss a green from 150 yards and in now, it's not by very much... I played 27 holes yesterday, I did only hit 9/27 greens in regulation, however, almost all of my missed greens were nGIR, and most of those we within 10 feet of the edge. It's definitely better than it was with this way of playing shots from 150 yards and in, because with my driving distance most of my iron shots into par-4s on my home course are from 150 yards and in. "GIR is King, nGIR is Queen."- Lowest Score Wins.  As a side note, that is only tangentially related. (It's a slightly different skill)  My pitches and chips have started to get better, since I purposely started playing the shorter swing shots.
    • Maybe you should be honest with him.   Give him all the reasons you cited in your post.  Tell him you won't play with him unless he gets some decent clubs and takes a few lessons.   Also, for the sake of all of us, tell him he gets a maximum of 8 swings per hole, or maybe a maximum of double-par, and then he has to pick up and go to the next hole, because he's holding up everyone else on the course.         
    • I think the way to look at is this. All humans are born equipped to play games. In that most of us have arms, legs, shoulders, feet you get the picture. So why can't we swing a club like the top pro's do? Because after all that's where most of us get the inspiration to play a sport from. We watch them play and think "God that looks so fun and easy." Then you go and try it yourself and then you suddenly realise "Oh this isn't so easy after all." I disagree with people who say that golf is a very hard game. Nonsense. It's no harder or anymore difficult then tennis,badminton,bowling,cricket don't care what sport you name. They all take certain traits and skills to play well. So why can't we play like the pro's? Simple, because their golfing brain works differently to yours or mine. If you could see what a top pro's brain is doing when they swing you would see something truly amazing. Signals being sent at the right time with perfect timing etc. And most importantly they have ability that can't be taught no matter how good the instruction. Now don't get me wrong I never took up golf because I dreamed I could be Tiger Woods or Jack Nicklaus, I took it up because I thought it would be a fun and enjoyable sport. For me it wasn't in the end and I do feel sad about that. I wish all of you luck though, because somehow your gift is being able to enjoy the game. I still like golf, watching it will always be great for me. But I hate playing it..... 
  • Blog Entries

  • Today's Birthdays

    1. AggieZac
      AggieZac
      (23 years old)
    2. BAnderson
      BAnderson
      (37 years old)
    3. bwoody
      bwoody
      (45 years old)
    4. homertpb
      homertpb
      (64 years old)
    5. MarvChamp
      MarvChamp
      (72 years old)
  • Get Great Gear with Amazon