Wrist Wraps

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Wrist Wraps

Discussing the usage of wrist wraps for power lifting and bodybuilding usually tends to set off heated debates. Some participants in these activities claim that the wrist wraps do more harm than good while others claim they are very necessary for safety reasons. As with most debates, each side is partially right and partially wrong.

Importance of wrist wraps

In the past, many of the injuries and effects were never reported to anyone, so only the most obvious risks were associated with these activities. It was difficult to conduct research due to the low number of people involved with weightlifting activities. Now that there are millions of people performing weight lifting and bodybuilding activities, it has become easier to research the risks involved with weight lifting and bodybuilding. It was estimated that approximately 34.5 million people participated in weight training exercises in 2009.

The new research has indicated that using wrist wraps under certain conditions is necessary for safety reasons. Recent studies have revealed that nearly a million Americans visited emergency rooms between 1990 and 2007 due to weight training injuries. Since many of the injuries involved the wrist, it has become more apparent that wrists need to be protected during certain weight lifting and bodybuilding activities.

Common injuries which can be reduced or prevented

There are several types of injuries that can be reduced or prevented by using wrist wraps. Many of these injuries may occur more frequently or be more serious than most power lifters and bodybuilders realize. Some of these conditions are frequently misdiagnosed or have gone unreported for various reasons. However, all weight lifters and bodybuilders should become aware of the risks involving these conditions:


• Carpal Tunnel Syndrome – Carpal tunnel is typically classified as an overuse injury that is generally caused by repetitive actions over a long period. It’s primarily characterized by the median nerve becoming entrapped or compressed by the surrounding tendons. The symptoms can include any combination of finger mobility motion problems, numbness, pain extending to the elbow, tingling, weak grip, muscle weakness, and wrist pain. Carpal tunnel treatment can include splinting or wrist braces, taking nonsteroidal anti-inflammatory drugs (NSAIDs) and not stressing the wrist. In some cases, surgery may be required. Carpal Tunnel Syndrome is commonly misdiagnosed as arthritis. However, there are also numerous conditions that are misdiagnosed as being Carpal Tunnel Syndrome, such as Ulnotriquetra Tear.
• Syndesmosis – Mostly occurs when a wrist is bent too far beyond its normal range of motion. For power lifters and bodybuilders, this may happen if they attempt to lift weights that their bodies are not ready to handle. Syndesmosis causes a greater level of pain as the damage to the interosseous membrane increases. This injury is frequently misdiagnosed as sprains and so is left untreated. However, if it’s left untreated, the damage can become irreversible. Syndesmosis is usually treated with cartilage-stimulating supplements, wrist braces and cryotherapy. In some cases, surgery is required.
• Tendinitis – Another type of overuse injury, tendinitis occurs when the wrist becomes inflamed, irritated and swollen. The symptoms may include heat, redness and pain, which may increase with activity or at night. Typical treatment for tendinitis includes cryotherapy, immobilization, physical therapy, rest and taking NSAIDs
• Wrist Strain – Typically classified as an overuse injury, strains occur when a muscle or tendon is pulled or twisted. The symptoms may include any combination of cramping, inflammation, limited motion, muscle spasms, pain, swelling, and weakness. Treatment for wrist strain usually includes cryotherapy, wrist braces/splints, and taking NSAIDs. In some cases, surgery is required.

Many other conditions, such as scaphoid fractures may also warrant the use of wrist wraps. Since weight lifting is an extreme hardcore sport that requires putting lots of stress on the wrist, extra caution needs to be taken to protect the wrist from permanent damage. However, there are also times when wearing wrist guards may cause more harm than do good during power lifting and bodybuilding activities. So it’s essential for participants in these types of sports to have adequate knowledge of how and when to use the wraps.

Types of wraps
An adequate knowledge of wrist guards includes knowing what types of wraps are available. Many beginners may confuse wrist wraps with wrist straps. However, wraps are used for supporting and stabilizing the wrist, as well as reducing the amount of strain placed on muscles. They can also be used for targeting specific muscles during training sessions. On the other hand, straps are generally used for pulling exercises, such as deadlifts, shrugs, and barbell rows. Although straps do help to support the wrist, their primary function is for assisting with lifting heavier weights and not protecting the wrist.

Wraps can be found in basic forms similar to an elastic bandage or can be in the form of a glove. They are usually made out of canvas, cotton, leather, nylon, polyester, polypropylene, or suede and come in several sizes. Some wraps come with straps. Others may come with hooks.

The debate
As was previously mentioned, the debate is primarily about whether wrist wraps should or shouldn’t be used for power lifting and body building activities. Those who don’t like using them say they shouldn’t be used. Those who like them say they should be. Researchers say that there are times when wrist wraps should be used and times when they shouldn’t be.

Wrist wraps should be used when lifting activities will force the wrist beyond its normal range of motion. They should definitely be used while lifting extremely heavy weights during activities that would place undue stress on the wrists. However, they should not be worn during activities that require full use of the wrist’s full range of motion. Nor should wrist wraps be used during light weightlifting activities, as they can cause the muscles to improperly develop or weaken over time. Since beginners should never lift weights beyond their own bodies’ capabilities, they should forego using the straps and hooks, as well as wrist wraps until they have adequately developed their wrist muscles and tendons.