Why Women Struggle With Wrist Pain… And What We Can Do About It

By Tracy Richardson MSc

In almost every class I teach, there’s at least one woman quietly shaking out her hands, wincing during weight-bearing, or avoiding certain moves altogether.

And if that’s you, please hear this: It’s not because you’re “weak.” It’s because your wrists are asking for support, not strain.

Wrist pain is incredibly common for women in midlife and beyond. These small joints are doing huge amounts of work, and when we layer hormonal change, reduced muscle mass and daily-life overload on top, they simply run out of capacity.

Let me break down what I see most often in clinic and class…

The Most Common Wrist Issues I See

1. Tendon Irritation (Tendinopathy)

From gripping, lifting, typing, or weight-bearing.
Feels like:
– Aching on the top or thumb side of the wrist
– Pain with lifting, twisting or pushing
– Weak grip

2. Carpal Tunnel Syndrome

Pressure on the median nerve.
Feels like:
– Tingling or numbness in thumb, index + middle finger
– Weakness
– Night-time symptoms

3. De Quervain’s Tenosynovitis

Thumb tendons irritated.
Feels like:
– Sharp pain when gripping
– Pain radiating up the forearm
– Difficulty lifting a kettle or weights

4. Joint Stiffness / Arthritis

Particularly common post-45.
Feels like:
– Morning stiffness
– Aching after weight-bearing
– Reduced mobility

Why This Peaks Around Menopause

This is where my MSc work in exercise and women’s health comes in:

• Lower oestrogen means tendons lose elasticity so they become irritated more easily.

• Muscle mass naturally declines so if shoulders + forearms aren’t strong enough, the wrists carry the load.

• Posture changes from desk work

Rounded shoulders → compressed wrists → more strain.

• Increased inflammation

A normal part of the hormonal transition, but tough on joints.

None of this is “in your head.” Your body is adapting and it needs smart support, not more force.

What Wrist Pain Typically Feels Like

✔ Aching or burning
✔ Sharp pain when pressing into hands
✔ Weak grip
✔ Clicking or grinding
✔ Pain during planks, push-ups or Pilates weight-bearing

If you recognise these, you’re in good company. And there is a way forward.

How Pilates Helps (When It’s Taught Well)

This is where my coaching becomes very intentional:

1. We strengthen shoulders + upper back

Take pressure off the wrists by building the support system above them.

2. We improve load distribution

Learning to use the whole hand changes everything.

3. We always offer alternatives

Fists, forearms, blocks -as-handles, you never have to push through pain.

4. We mobilise gently

Small, well-timed mobility reduces stiffness and improves confidence.

5. We strengthen forearms + grip safely

Essential for tendon health, especially in midlife.

This is exercise that meets your physiology, not fights it.

Wrist-Friendly Strength Work You’ll See in My Classes

1. Wrist Circles

Loose fist → slow circles.
10–15 each way.
Wakes up the joint and tendons.

2. Flexion + Extension Strengthening
10–12 reps each direction.
Builds the scaffolding that protects the wrist.

3. Gentle Grip Work

Soft ball or towel.
Improves tendon resilience for daily tasks.

4. Spider-Man hands- Finger Extensions

Spreading fingers wide.
Balances the gripping muscles.

5. Wall Press

A brilliant early-stage option.
Loads the wrist without overwhelming it.

6. All Fours Mobilisation
Hands flat and gently shifting weight

Drop back into hips to reduce load.

7. Isometric Holds

Palms pressed together.
Strength without movement- great in flare-ups.

Helpful Habits We Build Into Class

✔ Strong shoulders → happy wrists
✔ Active hand placement
✔ Alternative positions without apology
✔ Gentle warm-ups before loading
✔ Soft elbows to avoid dumping weight into the joint

You don’t need to “push through.”
You need movement that respects the stage of life you’re in.

If Wrist Pain Has Been Limiting You, Come Join Me

You’ll learn how to move in ways your wrists can tolerate, while strengthening the areas that have been quietly under-working for years.

You’ll be supported.
You’ll build confidence.
You’ll feel capable again.

And you’ll realise that wrist pain doesn’t have to be the thing that stops you, not in Pilates, and not in your everyday life.

Come take a class.
Let’s rebuild strength where it matters most.