Wrist Pain and Pilates: How to Keep Moving Safely

Do you get sore wrists during or after Pilates? You’re not alone. Wrist pain is one of the most common complaints in mat-based classes – especially if you’ve had an injury, spend a lot of time at a computer, or have arthritis or carpal tunnel syndrome.

The good news is, you don’t have to give up on Pilates. You just need a few simple changes to keep your wrists safe and supported.

Common Causes of Wrist Pain

• Carpal tunnel syndrome – tingling, numbness or pain in the hand and wrist

• Osteoarthritis – wear and tear in the joints

• Tendonitis – inflammation from overuse or repetitive movement

• Old injuries – a past sprain or fracture that still flares up

• Poor alignment – pressure in the wrists when hands aren’t positioned properly

What Can Help?

✅ Change your hand position

You don’t have to put your palms flat on the mat. Try using fists, blocks, or a rolled towel under your wrists. Some people prefer forearm-based positions (e.g. forearm plank instead of high plank).

✅ Limit time on your hands

Skip exercises like push-ups, mountain climbers or prolonged planks if they aggravate your wrists. There are lots of standing or lying-down alternatives that build just as much strength.

✅ Work on shoulder strength

Your wrists often hurt because your shoulders aren’t strong enough to support you. By improving posture and scapular stability, you’ll take pressure off your hands.

✅ Focus on mobility and grip strength

Gentle wrist stretches, hand circles, and light grip work (e.g. squeezing a soft ball) can improve circulation and reduce stiffness.

What to Avoid

❌ Long holds on extended wrists

❌ Dynamic movements on hands (like walkouts or burpees)

❌ Forcing through pain

❌ Holding your breath during effort

❌ Weight-bearing moves without wrist support or alignment

A Final Word

We don’t expect anyone to be perfect in our classes. If you have wrist issues, let us know – we’ll show you how to adapt the moves and keep you involved. Pilates should feel good for your whole body – and that includes your wrists.

Contact us for details of the Pilates, Gentle Pilates face-to-face classes in Oxfordshire or online classes to do live or on demand.