What causes non-troublesome wrist pain? Non-traumatic wrist pain often emerges in athletes who engage in repetitive motions, such as swinging a golf club or tennis racket, without an obvious injury. A common scenario we hear is, “I’ve been practicing a lot, and suddenly my wrist hurts.” Rather than a single event like hitting a root during a golf swing, this pain is caused by a buildup of stress over time. The root cause typically lies in biomechanical imbalances and flawed movement patterns. When one part of the body—such as the wrist—takes on excessive stress due to improper mechanics elsewhere, it becomes overwhelmed. Key contributing factors include:
Joint Mobility Disparities: Limited range of motion in the shoulder, elbow, hips, or thoracic spine can force the wrist to compensate.
Muscle Imbalances: Over-reliance on certain muscles while others remain underactive creates uneven force distribution.
Flawed Swing Mechanics: Inefficient swing techniques in sports like golf or tennis place undue stress on the wrist.
Repetitive Stress: High-volume practice without adequate recovery can overload specific wrist structures.
This combination creates a “recipe” for pain, where the wrist bears the brunt of forces that should be distributed across the body. Importantly, labeling this as “overuse” is overly simplistic. If all athletes practice similar volumes, why do only some develop wrist pain? Not just the number of repetitions, but also these underlying biomechanical issues provide the solution.
What Structures Are Involved?
With eight carpal bones, two forearm bones (radius and ulna), and five metacarpals connected by ligaments, tendons, and a joint capsule, the wrist is a complicated joint. A key structure often implicated in non-traumatic wrist pain is the Triangular Fibrocartilage Complex (TFCC), a web of fibrocartilage that stabilizes the distal ulna and carpal bones, allowing movements like ulnar deviation (bending the wrist toward the pinky side).
The following structures can become irritated when stressed repeatedly: Ligaments: These passive stabilizers can become strained from chronic overstretching, leading to sprains.
Joint Capsule: This thin membrane surrounding the joint can become inflamed, contributing to pain.
Tendons: Overstretched tendons may also cause discomfort.
TFCC: Common symptoms include clicking, popping, pain during wrist extension (e.g., during push-ups or impact activities), and swelling. The TFCC can fray or develop micro-tears from repetitive microtrauma.
Strangely, TFCC fraying or microtears can be seen on imaging like an MRI, but these findings do not always explain the pain. Many athletes have structural changes without symptoms, suggesting that pain arises from irritation of nerve endings in these tissues, not necessarily new structural damage. This distinction is critical—it means surgery is rarely the first step.
How We Address Non-Traumatic Wrist Pain
At Athlete Restoration Company, we focus on identifying and correcting the underlying biomechanical faults causing wrist pain. Our approach is comprehensive, addressing the entire kinetic chain to ensure lasting relief and prevention. Here’s how we do it:
Biomechanical Assessment: We evaluate the wrist, shoulder, scapula, thoracic spine, and hips to pinpoint mobility and strength disparities. For example, limited shoulder or spine rotation often forces the wrist to overcompensate.
Manual Therapy: We use targeted techniques to address soft tissue restrictions and joint limitations in the shoulder, scapula, and wrist, improving mobility and reducing strain.
Corrective Exercises: We prescribe strength and activation exercises to rebalance muscle recruitment patterns, ensuring muscles like those around the scapula and core contribute effectively to force production.
Movement Optimization: While we’re not swing coaches, we collaborate with your golf or tennis pro to ensure our interventions support efficient swing mechanics, reducing wrist stress.
Education and Prevention: We teach you how to maintain proper mechanics and incorporate rest to prevent recurrence, addressing the root causes rather than masking symptoms.
By addressing these factors, we help athletes move better, feel better, and perform better—without relying on invasive interventions.