Best Practices for Lifting and Tool Use To Reduce Wrist Stress

Image via Zheng Yijun, used with Unsplash License

Most of us don’t give much thought to our wrists when they’re working well, which is why it’s easy to take them for granted. But if you’re living with wrist pain, you understand how much we rely on them. Whether your days are spent on a job site, at a desk, or keeping up with a busy home, sore wrists are more than an annoyance — they can prevent you from doing the things you want to do.

The wrist is the mechanical link between the hand and the forearm, and it plays an important part in hand functions ranging from how much grip strength we can generate to how precisely we’re able to grasp and release objects. Taking steps to protect your wrists now is the most effective way to prevent wrist pain and chronic injury in the future. 

Reducing Wrist Stress While Lifting 

If you’ve moved a heavy box recently, you probably reminded yourself to lift with your knees, not your back — you already know improper form can leave you reaching for an ice pack. Not many of us think about proper form when we’re grabbing a gallon of milk out of the fridge, though. It’s simple movements like this that are among the most common causes of acute wrist injuries.

The single most important principle when lifting an object is to keep your wrists in a neutral position — straight and in line with your forearm. Maintaining this alignment protects your wrists whether you’re moving heavy boxes, lifting free weights, or grabbing a backpack on your way out the door. 

Keep the following principles in mind when you’re lifting objects: 

• Don’t let your wrists flex backward, forward, or to the side  

• Keep the load as close to your body as possible 

• Engage your legs, core, and shoulders to lift and carry  

• Use your whole hand to grip, not just your fingertips 

• Ask for assistance with heavy or awkwardly shaped items 

Repetitive motion is another leading cause of wrist strain. Most people connect long hours at a keyboard with carpal tunnel syndrome, but they may not realize that popular hobbies and sports are common causes of wrist discomfort. Knitting, drawing, playing piano or drums, tennis, and many DIY projects involve the kind of repeated wrist movement that adds up over time. The goal is to head off wrist fatigue before it sets in — take a short break every half hour or so to roll your wrists and stretch your hands. 

Reducing Wrist Stress While Using Tools 

Manual and power tools often require repetitive gripping and pushing or twisting motions that can put you at risk for chronic overuse injuries. To protect your wrists, keep them aligned with your forearms and make motions from your shoulder or elbow. Keep your core strong to avoid putting unnecessary strain on your wrists.  

Ergonomic tools protect users by matching the tool design with natural body movements. Look for tools that feature comfortable, slip-resistant handles that don’t force your wrist out of position. Don’t buy a tool just because it says it’s ergonomic — if it doesn’t feel right in your hand, it’s not the right tool for you.  

Additional tips for protecting your wrists while using tools include the following:

• Match the tool to the job 

• Keep tools sharp and properly maintained 

• Rotate between tasks to give your wrists some time to recover 

• Avoid tools with narrow handles that require you to clench them tightly 

Movements to Avoid 

Some movements put unnecessary strain on the joints, tendons, and nerves in the wrist. Whenever possible, avoid: 

• Lifting with a flexed or extended wrist — Carrying loads with the wrist bent sharply up or down increases pressure inside the carpal tunnel. 

• Repetitive twisting — Heavy screwdriver work or frequently wringing out clothes are common triggers for overuse injuries. 

• Forceful pinch grips — Gripping an object tightly with only the thumb and fingertips puts pressure on the thumb-side tendons. 

• Sudden, jerking lifts — Abrupt force is the leading cause of sprains and tendon injuries; use proper form and lift with control. 

Supportive Products to Consider 

Supportive equipment can reduce the risk of injury by providing external stability and reducing physical demands on the structures in the wrist. However, they should be used in addition to proper form, not as a replacement. 

• Wrist braces and splints hold the joint in a neutral position during heavy or repetitive work. 

• Ergonomic tool handles and grip adapters enlarge and cushion grips to reduce squeezing force. 

• Lifting aids like hand trucks, dollies, carrying straps, and handled totes reduce the load on your wrists. 

• Padded, anti-vibration gloves dampen impact and vibration from power tools. 

• Forearm supports and ergonomic workstation equipment keep the wrist neutral while you’re doing deskwork. 

Wrist Conditions to Look Out For 

Some of the most common wrist disorders have clear warning signs that should prompt a visit to a specialist. Early intervention is the best way to avoid long-term disability. 

Common wrist conditions and their warning signs include the following: 

• Carpal tunnel syndrome — numbness, tingling, or burning in the thumb, index, and middle fingers, often worse at night. 

• De Quervain’s tenosynovitis — pain on the thumb side of the wrist, aggravated by gripping, lifting, and twisting motions. 

• Wrist tendonitis — aching, swelling, and stiffness along overused tendons. 

• Wrist sprains and fractures — pain, swelling, or bruising after a forceful lift or fall. 

It might be tempting to ignore mild, persistent twinges of pain, but the consequences of this can be severe. If you’re experiencing wrist discomfort, take steps now to prevent it from developing into a chronic, disabling condition. 

Make an Appointment with Dr. Knight Today 

Persistent wrist pain can limit your productivity and keep you from doing the things you love, but help is available. Dr. John Knight at The Hand and Wrist Institute in Dallas, TX, is a leading expert in the diagnosis and treatment of complex hand and wrist conditions. Dr. Knight offers a full spectrum of care, from conservative non-surgical therapies to cutting-edge minimally invasive procedures, including stitchless endoscopic carpal tunnel release (SECTR). Reach out today to schedule a consultation. 

Dr. John Knight

Dr. Knight is a renowned hand, wrist and upper extremity surgeon with over 25 years of experience. Dr. Knight is a Board Certified Orthopedic Surgeon and Fellowship trained. Dr Knight has appeared on CNN, The Doctors TV, Good Morning America, The Wall Street Journal, The Washington Post, Forbes, The Huffington Post, Entrepreneur, Oxygen network and more.