Wrist pain is common in racket sports such as padel, tennis, badminton, and squash. The fast movements, repetitive strokes, and high strain on the hand and forearm can irritate muscles, tendons, and joints in the wrist – especially if the load increases rapidly or technique is poor.
In this article, we'll go through common causes of wrist problems in racket sports, what you can consider, and which types of wrist supports can help provide relief during training and matches.
In our Injury Guide, you can read more about various hand and wrist injuries and complaints, common symptoms, and what you can do yourself to alleviate the problems. In our injury guide, you can also read more about tennis elbow and golfer's elbow, two common ailments in racket sports.
Why do you get wrist pain in racket sports?
In racket sports, the wrist is subjected to many repetitive stresses, often at high speed and with powerful changes in direction. The pain can develop gradually over time or appear more suddenly after a hard stroke or overuse.
Common causes of wrist pain in racket players include:
- Overloaded tendons and muscle attachments
- Irritation in the small joints of the wrist
- Reduced strength or stability in the wrist and forearm
- Too rapid increase in training volume
- Incorrect technique or unsuitable grip
- Previous wrist injuries
The symptoms often feel like pain during strokes, gripping, or putting weight on the hand. Some also experience stiffness, weakness, or a feeling of instability in the wrist.
Common situations where the wrist is particularly strained
Different strokes stress the wrist in different ways. For example, hard backhands, repeated volleys, or strokes with a lot of wrist movement can increase the strain on both tendons and joints.
The risk of problems can also increase if:
- You play many days in a row without recovery
- You switch to a heavier racket or stiffer stringing
- The grip size does not suit your hand
- You play despite fatigue or previous pain
Adjusting the load early can reduce the risk of temporary problems developing into more long-term issues.
What can help with wrist pain?
For milder problems, it often helps to reduce the load for a period and gradually return to play. Many also find that warming up and simpler strength exercises for the forearm and wrist make a difference.
Some general tips:
- Vary the intensity of your training
- Avoid playing with clear pain
- Review your technique and grip size
- Increase training volume gradually
- Supplement with strength training for the forearm and wrist
If the pain does not go away or worsens, we recommend contacting a physiotherapist or other healthcare provider for a thorough examination and assessment.
Products that can provide relief in racket sports
A wrist support cannot treat the underlying cause of the problems, but it can help relieve the wrist and provide increased stability during activity. Which model is best depends on how much support you need. Here, our physiotherapist recommends five products, two of which are wrist supports, that can alleviate some common problems related to racket sports.
- SRX Wrist Support for sports and athletics provides compression and light support to the wrist without affecting grip. The wrist support is one-size-fits-all and is wrapped around the wrist during application.
- Orthoself is a thin and flexible wrist support that also provides compression around the thumb and partially over the hand. The wrist support is made from a thin and breathable material, only 1 mm thick.
- The elbow brace Dynamics Plus Epi for tennis and golfer's elbow is a popular model among our racket-playing customers because it leaves the elbow free and has a vibration-reducing function.
- The SRX Elbow Band is a sleek model for those who want the smallest and simplest solution possible for relieving a painful tennis or golfer's elbow. The elbow band is a universal model and also fits slender forearms.
- Dynamics Plus is a thin and flexible elbow brace that also provides compression around the elbow, which can offer light support and a pain-relieving effect. The brace has two integrated pads, allowing it to relieve both tennis and golfer's elbow simultaneously and be used on both the right and left arm.
How to reduce the risk of wrist problems
It's not always possible to avoid overuse, but a few simple habits can reduce the risk of problems:
Warm up before playing
A few minutes of circulation exercises and lighter strokes can help prepare the body for the strain.
Build up the load gradually
If you are new to the sport or returning after a break, it is wise to gradually increase playing time.
Train strength for forearm and wrist
A stronger forearm can help the wrist withstand the load better.
Take signals from your body seriously
Pain that recurs or worsens is often a sign that the load has become too high.
Do you need help choosing a wrist support?
Which wrist support is best depends on your symptoms, how much support you need, and what activity you will use the support for. If you are unsure, it may be helpful to consult a physiotherapist or read more in our Injury Guide about common wrist problems and their symptoms.
With the right load, recovery, and support, many can continue to play racket sports despite minor wrist problems.
