Wrist Pain in Midlife
Stronger Wrists, Less Pain
Have you ever started an exercise only to realize your wrists aren’t up for the challenge?
You're not alone.
For many women in their 40s and beyond, weak or painful wrists can make strength training feel impossible.
But we know that strength training is the BEST way to build muscle, improve bone density, and boost metabolism.
So what can you do?
I’ve got you covered with simple tips to strengthen your wrists and ease the pain.
Why This Matters
Weak wrists can also increase your risk of fractures. It’s very common to experience wrist fractures as a result of low bone density and osteoporosis. Wrist fractures are the most common type of clinical fracture among U.S. women aged less than 65 years.
FITNESS SIMPLIFIED
You CAN Strengthen Your Wrists!
Fitness Tip To Relieve Wrist Pain
Strengthen your wrists
The key to stronger, pain-free wrists is a combination of:
Active stretching – Use your wrist muscles to move your hand through its full range of motion.
Gentle pressure – Gradually apply light pressure to build strength and stability.
The simple exercises below will help with both!
Strengthen Weak & Painful Wrists with These Easy Exercises
- Wrist Alphabets – A great beginner exercise, even for fragile wrists! Move your wrist through the alphabet, first with a fist, then with fingers flared out.
- Gentle Wrist Extensions & Flexions – Start with very little weight on your hands. Your wrist should stay mostly neutral in the beginning, not flexed much at all.
- Gradual Load Increase – As your wrists feel stronger, lean your body slightly forward to add a little bit more pressure.
Extra tip: If your weak wrists are preventing you from getting on your hands and knees for classic functional exercises like birddogs, planks, etc., modify those movements by doing them standing, as shown here.
Did You Know...
- You can modify wrist-based exercises by lifting onto your fingertips, using your knuckles, or holding dumbbells as handles to keep your wrists in a more neutral position.
- Inchworms are another great way to gradually build wrist strength!
- Weak Wrists Bones + Poor Balance = a higher risk for wrist fractures. While you’re strengthening your wrists, don't forget to work on your balance too! This can help.
NUTRITION SIMPLIFIED
Should You Avoid Carbs in Midlife?
If you're struggling to maintain a healthy weight, especially around your midsection, your first thought might be to "cut out the carbs.
"Not so fast...
Nutrition Tip of The Week
Eat complex carbs at every meal
Visceral fat (the belly fat that can increase in midlife) responds best to a diet high in fiber—which comes from complex carbs.
So, instead of cutting carbs completely, focus on eating the right ones.
Aim for about 1-2 servings of unprocessed, complex carbs at each meal.
The best sources are (no surprise here) fruits and vegetables.
And this turkey patty recipe with quinoa and roasted veggies is a great way to fuel your body with fiber-rich, complex carbs!
Teriyaki Turkey Patties
More tips to slow down:
- Vegetables: Broccoli, spinach, and kale and also starchy veggies like sweet potatoes, squash, and corn
- Whole grains: Oats, barley, bulgur, quinoa, brown rice, farro, and amaranth.
- Legumes: Lentils, beans, and chickpeas.
MINDSET SIMPLIFIED
Feeling a dip in motivation?
You’re not alone!
What’s limiting you now, like wrist pain, doesn’t have to hold you back forever.
We live in a world of instant results:
- Groceries delivered to your door in hours
- Texts answered in seconds
But our bodies don’t work that way.
Getting stronger, more flexible, and healthier takes time.
The effort you put in today, and each day after, builds strength and helps ease aches and pains.
What’s challenging now doesn’t have to be holding you back in six months.
Keep going. You’ve got this!
Mindset Tip of The Week
Focus on what you CAN do today
THE TAKEAWAY
Yes, you can strengthen your weak wrists AND eat carbs! Both will help you thrive in midlife and beyond.
- Strengthen your wrists
- Eat complex carbs at each meal
- Focus on what you CAN do today
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 413: Improving Wrist Strength & Mobility (Plus Modification Ideas for Weak Wrists)
Ep 408: Got PAIN? Figuring Out What’s Causing You Pain
Ep 397: How to Manage Joint Pain & Inflammation in Midlife
SPECIAL RESOURCE
Neck and shoulders tense up whenever you’re trying to work your upper body - including wrist strengthening exercises? This simple routine is just the ticket to relieve that pain and tension and help you keep strengthening.
Stretches for Neck and Shoulder // Relieve Pain and Tension.
Until next week... Be strong
