Swimming Wrist Pain: Analysis of Wrist Joint Stress During Freestyle Catch

Swimming Wrist Pain Is Underestimated

Compared to swimmer’s shoulder, wrist problems are discussed less frequently, but according to a survey by Swimming Australia, approximately 17% of competitive swimmers have had training affected by wrist pain. The wrist joint is composed of 8 carpal bones and multiple ligaments, and its capacity to withstand stress is far lower than that of the shoulder or knee. Once inflamed, recovery is slow.

Three Common Injuries

1. Triangular Fibrocartilage Complex (TFCC) Injury

• Location: Wrist joint on the little finger side
• Pain point: At the moment of hand entry during the catch, and when performing a wringing-a-towel motion
• Cause: Ulnar deviation of the wrist (bending toward the little finger side) during the freestyle catch, with long-term repetition causing micro-tears in the TFCC.

2. Wrist Flexor Tendinitis

• Location: Palmar side of the wrist joint
• Pain point: During the acceleration phase of the pull, and when using hand paddles
• Cause: Using hand paddles forces wrist flexion, leading to overuse of the wrist flexors.

3. Scaphoid Stress Injury

• Location: Below the base of the thumb
• Pain point: When the wrist is extended (dorsiflexed)
• Cause: Excessive wrist extension impact upon hand entry during the butterfly’s undulating motion.

Wrist Biomechanics of the Freestyle Catch

Ideal wrist angle during the catch:

Incorrect Angles and Their Consequences:

• Wrist flexion of more than 30 degrees at hand entry → Excessive contraction of the wrist flexors
• Ulnar deviation during the pull → Compression on the TFCC
• Stiff, inflexible wrist during the catch → Force transmitted directly to the carpal bones

Hand Paddles: A Double-Edged Sword

Hand paddles can improve feel for the water and strength, but they are also the number one culprit behind wrist pain.

At-Risk Groups:

• Paddle size too large (more than 30% larger than the palm)
• Use more than 3 times per week
• Distance per session exceeding 1500m
• Continuing to use them despite existing wrist pain

Safe Usage Principles:

• Choose a size similar to the palm or slightly larger (10-20%)
• No more than 2 times per week
• Cumulative distance per session not exceeding 2000m
• Stop immediately if soreness or swelling appears

Prevention Strategies

Before Training

3-Minute Wrist Warm-Up:

1. Clasp hands together and make circles: 10 clockwise, 10 counterclockwise
2. Interlace fingers and push forward, push up, and push down, holding each for 10 seconds
3. With one hand, grasp the 4 fingers of the other hand and gently stretch the wrist flexors and extensors, 30 seconds each

During Training

• Imagine “hugging a big ball” during the catch: Keep fingers naturally spread, not clenched, and maintain a neutral wrist
• Fingertips enter the water first: Not the wrist first, to avoid impact from wrist extension
• Palm faces backward during the pull: Rather than downward, to reduce ulnar deviation

After Training

• Ice for 10 minutes: After high-intensity training or extensive paddle use
• Wrist joint stretch: In a kneeling position with palms flat on the floor and fingers pointing toward the knees, gently sit back and hold for 30 seconds

Rehabilitation Phases

Acute Phase (Days 1-7):

• Complete cessation of swimming
• Ice once every 2 hours, 15 minutes each time
• Wear a wrist brace to immobilize in a neutral position
• Taking non-steroidal anti-inflammatory drugs (NSAIDs) requires physician instruction

Subacute Phase (Weeks 1-3):

• Begin isometric contractions: Make a fist in a neutral wrist position and hold for 10 seconds, 10 reps × 3 sets
• Progressive resistance: Use grip balls or grip strengtheners
• May resume lower-body kicking drills (without using the arms)

Return Phase (Weeks 3-6):

• Start with backstroke (lowest wrist strain)
• Breaststroke next
• Freestyle at low intensity with gradual progression
• Butterfly is the last to resume
• Strictly prohibited from using hand paddles for 8 weeks

Red Flag Warning Signs

The following conditions require evaluation by a specialist physician:

• Obvious swelling of the wrist
• Weakness when making a fist
• A distinct “clicking” sound during wrist movement
• Numbness or tingling radiating into the fingers (suspected nerve compression)
• Pain lasting more than 4 weeks without improvement

The key to protecting your wrists is: Better to swim 100m less than to swim 1000m in pain.

Related Reading

• Tendinitis in Swimming: Overuse Injuries of the Wrist, Shoulder, and Knee Tendons
• Freestyle Low Elbow Pull: The Root Cause of Shoulder Injuries and High Elbow Drills
• Shoulder Injuries in Swimming: Causes and Prevention of Swimmer’s Shoulder
• Shoulder Mobility for Swimmers: The Land-Based Foundation for Speed in the Water