Ulnar Wrist Pain Climbing Reddit. I'm hesitant to give much specific advise as there are many possibl

I'm hesitant to give much specific advise as there are many possible causes for ulnar wrist pain. In the arm, the ulnar nerve primarily innervates the flexor carpi ulnaris, which aids in wrist Oct 27, 2023 · The ulnar nerve runs through the shoulders, elbow, and wrist. Wrist popping, no pain, anyone else experience this? As the title says, when moving my hand upwards (in the direction of my thumb), my wrist will often make a popping sound. I used it religiously while climbing for about a year, then tapered off with it. This is super duper armchair-y but there is a wrist brace called the Wrist Widget that helped me with my ulnar side wrist pain. While researching options, it is clear there is a severe lack of info/experience for climbers and so hoping this will help fill the gap so others can make informed decisions. The ulnar nerve branches off the brachial plexus nerve system and travels down the back and inside of the arm to the hand. Very low profile brace, after I injured my wrist (bike accident) it was the thing that got me back climbing. Most often due to trauma, compression, or neuropathy. Nov 29, 2024 · Find rock climbing routes, photos, and guides for every state, along with experiences and advice from fellow climbers. Save this for later. We would like to show you a description here but the site won’t allow us. TFCC Wrist Pain Why It Takes So Long to Heal TFCC injuries can drag on for months because the wrist keeps getting “re-irritated” in daily life and training. Aug 7, 2023 · The ulnar nerve relays sensory information back to the central nervous system in the hand from the ulnar border of the ring finger, the small finger, and spanning the dorsal and volar aspect of the hypothenar region of the hand. Any ideas on what could be the issue at hand here? I felt great after climbing and the pain only showed up the next morning. Help for pain: Shock therapie: take a cooling pad and ahot-waterbottle and cool/heaten the forearm muscles on your ellbow, change every 5-10 minutes. Originating from the brachial plexus, it travels down the arm and is responsible for supplying motor and sensory functions to various structures. Sep 17, 2024 · What Does the Ulnar Nerve Do? The ulnar nerve function is to control movement (motor control). Nov 27, 2024 · While finger, elbow, and shoulder injuries are the most common in climbers, wrist pain injuries are often overlooked despite the fact that they can be just as debilitating. 5 years post injury. I climbed on it anyways because I thought it was just a little ache that I only got at work, but after a week or two of continually climbing on it, there was some definite pain. fwiw I have been climbing about 17 years; v8-9 before injury, climbing v6-7 with the wrist widget on about 1. Nov 16, 2025 · The ulnar nerve is one of the major nerves of the upper extremity. Just want to log my experience for anyone else that may be going through or wondering how to deal with ulnar wrist pain. Your ulnar nerve helps you bend and straighten your pinky and ring fingers so you can grasp items. Wrist Injury Advice About a month ago I started noticing some ulnar wrist pain from repetitive use at work (hand in same position all day) (NOT carpal tunnel). I’ve been climbing for years and had no issue prior to climbing. Mar 3, 2019 · Certain movements would cause some pretty intense pain, but I would try to move past it as fast as possible while on the wall to find a position that didn't aggravate so much. I landed on my wrist a few weeks ago in a mountain bike fall, but it didn't start hurting until a week… Did very extensive PT and 2 cortisone shots and now I'm pretty pain free. While TFCC is one of the causes of your wrist pain, it might not necessarily be so. In summary, with chronic wrist conditions- pain should not be your indicator of recovery! After the episode settles, it is best to get a consult for advice on further rehab you can do to better manage and prevent future flare-ups. Climbing, in general, develops muscles really asymmetrically, and your body doesn't like this. Slopers, smaller edges, getting up from desk by pushing arm rest all hurt. Jun 15, 2025 · Ulnar nerve lesions cause claw hand, sensory loss in the medial hand, and weakness of grip. I've also started doing some reverse dumbbell wrist curls. The ulnar nerve is a nerve that runs near the ulna, one of the two long bones in the forearm. In this article, we shall look at the anatomy of the ulnar nerve – its anatomical course, motor and sensory functions, and its clinical correlations. It's also gotten really stiff. Archived post. If you're climbing, try out the Wrist Widget (look it up on Amazon). Aug 11, 2025 · In this video we’ll teach you everything you need to know about recovering from TFCC injuries, including what the TFCC actually is, why injuries happen, what exercises to perform, and how long it’ll take until you’re back to 100%. The pain is/was on the underside of the ball of my wrist (ulnar area). I landed on my wrist a few weeks ago in a mountain bike fall, but it didn't start hurting until a week… The initial two weeks post-injury were incredibly challenging; my wrist was extremely sore, making everyday tasks like using a mouse, turning a doorknob, or personal hygiene excruciating. 16 votes, 20 comments. New comments cannot be posted and votes cannot be cast. It carries signals from the brain that activate the muscles in your forearms, wrist, and hand. Doesn't bother me for simple pulling movements but it does hurt (1/10 on pain scale) when I rotate the wrist or squeeze something (2-3/10). May 7, 2025 · Injuries to the wrist complex and the TFCC (triangular fibrocartilage complex) are relatively common in climbers due to the high demands placed on the wrists and the variety of grip positions used during climbing. In general, what I've read about ulnar pain is that you need to work out your antagonist muscles. You need to massage the muscle severs times a day, with a tennis ball or lacrosse ball. Again, spent months like this. Injury to the ulnar nerve, known as lesions, can cause symptoms of weakness, tingling, and numbness. I kept climbing on it for a couple weeks, which in hindsight was a mistake. Outcomes for all treatment methods (surgery and nonoperative care) were favorable, but approximately one-third of climbers had persistent wrist discomfort … Not climbing, but I had spent last little while doing wrist stuff from armwrestling training, and then when trying either the sloper on my hangboard or boulders I’ve noticed a huge increase in my capability. The ulnar collateral ligament of elbow joint is in relation with the ulnar nerve. I stopped doing Push Ups and worked my chest only with gym machines but now even this hurts. I can’t speak to your problem exactly but do get wrist pain after doing lots of climbing / training for climbing without any antagonist work (ie things my physio suggested). io/wrists, sleeping in a basic wrist brace to maintain a neutral position, and more patience. What helped me was a combination of things. Any help would be greatly appreciated. Any sort of planche training; leans or tucked hold (bent arm lean doesn't seem to cause pain), wrist position and even holding parallel bars don't matter, the pain appears all the same I think the reason for this is most likely because of lack of wrist warm-up before planche training, both because of eagerness to train and ignorance. As with most climbing issues So here are the details: The pain is non-existent during everyday activity and I have full ROM without pain. Before the doctor I taped my left wrist for months while climbing. However, it is far more common to overuse this complex during repetitive use causing low grade persistent wrist pain and instability. Tendinitis/tenosynovitis are common in these areas. What is the TFCC? TFCC stands for Triangular Fibrocartilage Complex. , underclings, slopers) May 7, 2025 · TFCC stands for Triangular Fibrocartilage Complex—which is group of ligaments and cartilage that stabilizes the ulnar or pinky side of your wrist. true I've been dealing with some stubborn TFCC issues (ulnar side), my current routine is: Patience, lacrosse ball massage of forearms followed by the stretches documented here: https://gmb. Tried wearing a wrist widget and doing some rehab exercises but pain feels basically the same 2 months later. To understand why our wrists may feel unstable with slopers, we must first grasp the wrist’s basic anatomy. Eventually I stopped using it as my strength progressed. Try doing wrist flexion & extension, pronation, supination, and ulnar deviation (search each of these up, it’s not as complicated as the names make it sound lol). I've since added some other wrist exercises to the set, but these were the first, and most efficient for pain management, that I've done. . The pain wasn't associated with a particular trigger event, but was more likely the result of overuse over the course of a session, and continuing to work a project a bit longer than I should have after I noticed the pain beginning to onset. As the pain began to subside slightly, I resumed some activities, only to find that any unusual wrist position triggered severe pain. Essentially forces which pull these bones Oct 4, 2022 · Next, a majority of the muscles in our forearms cross over the carpals via tendons and attach to the metacarpals, serving as the primary movers and dynamic stabilizers of the wrist. The WristWidget® will heal your TFCC tear and relieve pain from typing, Weightlifting, Golf, Tennis, Yoga, Rock climbing, and more. Avoid multiple hard climbing days in a row. Has it changed for you in those 3 years? Are you by any chance grabbing the slopers with your wrist in a closed angle near 90º? This article it's mostly about inside elbow pain but gives you some tips on how to have better technique at grabbing slopers along some excercises to strengthen your wrist. It acts as a shock absorber and stabilizer between your ulna (long bone on your pinky side) and carpal bones (small bones in your wrist). Once you’ve taken an ample amount of time off of climbing (I’d say 2 weeks should be a safe start under your predicament), start using a flexbar to help injury proof your wrists. Hey guys, after climbing last week I have some pain in the outside of my wrist. It is not accompanied by pain, but often feels stiff and as if it needs to be popped. g. I am now about 7 months back into climbing, still wearing the wrist widget and avoiding dynamic/wristy moves (mantels, big slopers, pressing, above head underclings, etc). In this short, I explain the big reasons TFCC pain feels stuck, what typically aggravates it, and what to focus on for real progress. Reverse wrist curls. Read my comment in this thread for my general opinion on all climbing related internet forum worthy injuries. At some point I was just going about my day and my wrist popped, and it hurt. The best solution for healing TFCC tears and ulna-sided wrist pain. Certain movements would cause some pretty intense pain, but I Nov 29, 2024 · I got ulnar shortening osteotomy (USO) 3 weeks ago after persistent wrist pain for the last year. Hook of hamate region (ulnar palm, distal to pisiform): relevant in golfers/racquet sports and in ulnar-sided grip pain. You might have an imbalance from all the pulling. Ulnar-sided injuries were most common, and many patients had >1 diagnosis. Feel minor pain on the ulnar side and my injured ulnar bone sticking out more than non-injured. The ulnar nerve transmits electrical signals to muscles in the forearm and hand. I have had this problem for about 5 months and I have been to a chiropractor twice and eaten naproxen for about 2 weeks a few months ago and just started again about 4 days ago. The pain on the ulnar side of my wrist would be enormous if I tried to shoot a basketball. It was about a week ago and didn't hurt while climbing, but did the day after, particularly when hyperflexing my wrist or picking up heavy objects. Common questions regarding wrist pain after climbing Nov 27, 2024 · In a climbing situation it can be injured after a fall onto an out-stretched hand. Pisiform (volar-ulnar): reference for ulnar-sided wrist symptoms and for locating the ulnar nerve/artery region at the wrist. Essentially forces which pull these bones Oct 6, 2023 · Wrist injuries in climbers constituted a diverse set of diagnoses. I don't know if this was from climbing or not. I hope I described the pain well. Prolong pulling, twisting and gripping causes inflammation in the soft tissue around the area of the wrist and impinges the nerve running along the lateral side (in your position) of the forearm, causing pain. 1 These muscles allow for wrist flexion, extension, radial deviation, ulnar deviation, and can assist in forearm pronation and supination. Over the next week it got better, to about 85%, but it has never healed to 100% since then. Clicking and popping with ulnar sided wrist pain is a hallmark of extensor carpi ulnaris issues. It helped support my wrist a ton, especially on wrist intensive moves/holds like mantles and slopers. Around 9 months ago, I developed wrist pain after a climbing session that never went away. Oct 4, 2022 · Join me as I break down the harsh nature of slopers, demonstrate key wrist-stabilizing exercises, and review techniques that can help you sloper to the best of your abilities. Number one thing is your muscle need to recover: stop doing activities that make it hurt!! Moved Permanently The document has moved here. Ulnar sided pain when I supinate, especially when downward pressure is applied to my palm. About me: 42f, rhd, climbing for 13 years, combo of lead and bouldering (at home wall of mine and friends). The most obvious pain is in wrist extension plus ulnar deviation, where it feels like my wrist almost doesn't have enough room in the joint to fully make the move. There's some band ones for the hands on ones but they're not as effective IMO. After a few weeks I was able to move pain free but the pain in the ulnar region under extension never went 100% away. Try some banded wrist distraction (youtube it) and ideally you could get a PT to do some hands on wrist mobilizations for anterior, radial, and ulnar gliding. It crosses from the wrist, through the forearm, and affixes to the humerus. Was climbing ~V8 and noticed after a session (next day) that my ulnar-side would hurt when turning my hand with something as low weight as my phone. Mom of 3 and 6 Aug 11, 2025 · Swelling or tenderness along the ulnar side of the wrist Limited range of motion, particularly in rotation Pain with ulnar deviation (tilting the wrist toward the pinky side) Increased pain during daily activities like twisting a doorknob, using tools, or certain climbing movements (e. Nov 27, 2024 · In a climbing situation it can be injured after a fall onto an out-stretched hand. In this article, we share more about TFCC and two other common causes of wrist pain among climbers. Have the same problem at the moment, probably got injured because of over-rotating my wrist. Jan 5, 2022 · What is the ulnar nerve? Your ulnar nerve is a single nerve in a network known as the peripheral nervous system, which carries information to and from your brain by route of your spinal cord. I can only replicate the pain with weights or big movements on the climbing wall. I've seen a lot of posts on wrist pain on the ulnar side, but somehow I've acquired pain on the radial side. Wrist pain on ulnar side In the red cirkle is swellen up and the tendon (blue line) is hard as a rock but gets better when I massage the part of the forarm (yellow). Entrapment can occur anywhere along the nerve, but it is most common in areas of the arm that bend. It is often injured when there is either a distraction force at the wrist and forearm. Nov 6, 2025 · The ulnar nerve is a major peripheral nerve of the upper limb. Massage on the forearm muscle at the inner "spike" when your palm shows up. Jan 12, 2026 · The ulnar nerve, a critical component of the peripheral nervous system, plays a significant role in innervating specific muscles within the arm and hand. The pain isn't too bad but I've been avoiding excercises (rows, straight bar curls with excess supination etc) that force my wrist in a compromised position. Another example would be if I wanted to shoot a basketball with the injured hand, it would be almost impossible. It always seemed to get my wrist back to "normal" as far as usage, and I was willing to tape since I didn't feel it was hindering me in any way. I have no pain holding pinch blocks, using rubber bands for extensors, rice exercises, forward wrist curls, ulnar or radial deviation with a hammer.

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