Acrobats spend much of their training upside down, which means their body weight often rests on their wrists. At the ADTA, students learn to lift up and out of their shoulders and back to take pressure off the wrist joints. Even so, sore wrists are one of the most common complaints in acro class, especially after a break.
Why Wrists Get Sore
The wrist is a strong but vulnerable joint. Ligaments connect the two forearm bones (the radius and ulna) to eight small carpal bones in the hand. Together they let the wrist bend forward and back and side to side, and every acro trick relies on that movement.
Like any part of the body, wrists lose strength during a long break from training. That’s why students often come back from summer or winter holidays with sore wrists.
1. Strengthen the Wrists
Add simple strengthening exercises alongside your regular warm-up. Each uses a pair of light dumbbells, with the forearms resting on the thighs:
- Straight curl: palms facing up. Curl the wrists upward, then slowly lower back to rest.
- Reverse curl: palms facing down, three to four inches from the knee. Lift the wrists upward, then return to rest.
- Hammer curl: thumbs facing up. Lift and lower the wrists in a hammering motion.
2. Stretch the Wrists
In most acro tricks, the wrists bend to 90 degrees. If a student lacks wrist flexibility, it can hold back their acro. Build wrist stretches into the start of every class.
3. Tape the Wrists
Tape adds extra support, especially after a long break. Place the wrist at 90 degrees and wrap it with athletic or hockey tape, extending a few inches above and below the joint. It should be firm, but never so tight that it limits movement or blood flow.
Never Train Through Pain
We want students to work hard, but never through pain. Building wrist strength and flexibility takes patient, consistent work. If a student’s wrist pain doesn’t improve, have them see a physiotherapist or doctor.
Take extra time after any break to focus on wrist care, and talk to your students about it, so they can jump back into the season strong, safe and pain free.
