Logan Hailey is a writer, nomad, and 200RYT yoga teacher on a mission to help people live more vivacious, joyful lives aligned with nature. As she travels in her van conversion with her two dogs, she teaches about holistic health, herbalism, and personal development. Keep up with her adventures @naturallylogan on Instagram and TikTok.
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Jagpreet Kaur is a certified yoga instructor/therapist (Ministry of AYUSH, YCB, Govt. of India), nutritionist (from INFS), skilled marketing copywriter, and content writer. She is also an expert in pre-and postnatal care. Jagpreet seamlessly blends her knowledge of nutrition, yoga, and writing with a passion for spirituality that fuels her commitment to wellness, evident in her holistic approach and dedication to meditation.
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Key Takeaway
For immediate wrist pain relief and injury prevention during yoga, wrist braces are the most effective solution.
Your yoga practice is supposed to be rejuvenating and relaxing, so why the heck do your wrists hurt so bad? Don’t worry, wrist pain is a common problem for many yogis, especially when there are so many weight-bearing poses that challenge your hands and wrists.
Fortunately, there are plenty of modifications and props you can use, including a yoga wedge, wrist strengthening exercises, or wrist braces. A wrist brace in particular is your best bet for quickly reducing wrist pain and preventing wrist injury.
We decided to check out the top 9 yoga wrist support wraps and braces to help make planks and downward dog more restorative instead of painful.
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Head on to read the dedicated section of 'Why Use a Wrist Brace?' to understand why you need to wear a wrist brace if you suffer from wrist pain while practicing yoga.
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Understanding the basics of wrist anatomy can be quite beneficial when practicing yoga. Your wrist is a complex system, not just a joint. It is made up of interconnected muscles, tendons, ligaments, and bones.
Your wrist can withstand a lot of strain when in a position. This is particularly valid for postures like inversions and arm balances.
The ulna, radius, and tips of the forearm bones comprise the wrist. It encompasses the carpal bones as well. These tiny bones make up the skeleton of the wrist. These bones are joined by ligaments. They support stability and mobility as well.
Tendons bind muscles to the skeleton. You can move your wrist and fingers with these. Yoga puts a lot of strain on these wrist muscles. They support and balance your body weight. You run the risk of straining these areas if you don’t align your wrist appropriately.
This may result in harm or pain. Spreading your fingers widely on the mat is therefore crucial. Ensure that your weight is spread equally. This can shield your wrists. Keep your wrist joints warm as well. This can help avoid injuries and stiffness
It’s crucial to pay attention to your body if you experience wrist pain. As needed, give yourself a break. To assist, use props like wrist supports. Recall that yoga is all about balance—not just in poses, but also in your relationship with your body.
The Rip Toned wrist wraps were designed for intense workouts like powerlifting and CrossFit, so it’s no surprise that they are highly effective for yoga. Available “stiff” and “less stiff”, these heavy-duty wrist wraps keep your wrists protected in poses that concentrate your body weight in your hands.
The “less stiff” version is more flexible and best for use during a yoga class, however, I’ve found that the “stiff” wrist wrap provided the most support after doing a lot of inversions.
Pros
Available in 2 stiffness options
Many color selections
Heavy duty for powerlifting and bodybuilding
Lifetime replacement guarantee
Adjustable thumb loops hold them in place
Stabilizes the wrist joint during planks and Chaturanga
If you’re dealing with carpal tunnel, arthritis, osteoporosis, tendonitis, or a wrist injury, these breathable yoga wrist support sleeves offer supportive compression and improves blood flow. They fit more like a second skin and complement your yoga practice by moving with your body, never restricting flexibility or mobility.
Pros
Very breathable
Targeted compression
Improves blood flow
Flexible and stretchy
Helps restore mobility
Available in 4 colors
The thumb hole holds in place
Cons
Don’t buy if you have a latex allergy (contain 19% latex, 73% nylon, and 8% spandex)
The ComfyBrace yoga wrist support is easily adjustable and ergonomic. It is designed to be used on either hand and acts as a low-profile wrist splint that braces your joint in a comfortable, supportive way. It is very soft and breathable, but does not include a pair for both wrists.
Pros
Breathable and easily adjustable
Ergonomic fit for right or left-hand
Specifically designed for carpal tunnel syndrome, arthritis, and tendinitis
Durable hand protector material is moisture-wicking
When it comes to the most eco-friendly material, Mueller offers a latex-free recycled fabric that is both soft and lightweight. This wrist brace comes as a single brace for either your left or right hand. It relieves pain and swelling while enabling a full range of motion. It also isn’t constricting on your thumb or fingers, which still allows you to spread out your hands during downward dog.
Pros
Adjustable hook and loop straps for controlled compression
If you don’t want everyone in the studio looking at you like you have a major injury, these wrist wraps are the most low-profile and not super noticeable. They have fun patterns and colors but only cover the wrists rather than your fingers and hands.
The WOD Wear wrist wraps are the easiest option to adjust and wash. They are lightweight and less bulky than other options. Best of all, they protect your wrist cartilage from overuse and allow you to bear more weight on your hands without wrist pain.
Pros
Less invasive on hand movement; only covers the wrist
Comes in a pair
Adjustable and not bulky
Low profile and less obvious in class
Fun colorful patterns
Pre-washed and pre-shrunk
Double-layered heavy duty cotton and reinforced stitching
This stretchy, flexible bamboo blend is my favorite for low-intensity yoga. These yoga wrist supports are best for people who just have a little bit of joint strain or weak wrists, not for those who have underlying conditions or major injuries. The mild compression increases warmth and circulation without limiting your movement. You truly get the full range of motion in all of your asanas without any of the bulk of a normal wrist brace.
These wrist wraps don’t have any splints in them, so they are more flexible for use during actual yoga classes. The mid-level yoga wrist support is great for sore or weak wrists, but may not be enough support for injuries or arthritic wrists.
The neoprene wrap comes in a single pack. It is fully adjustable and lightweight, with a unisex fit and black or grey color. The wrist brace fully covers your wrist and half of your hand, with a secure thumb loop to keep it in place. The compression is nice and supportive, but still flexible. Plus, it secures easily with velcro.
These compression gloves provide the most wrist support with the best breathability. The fabric is the perfect amount of compression to relieve joint pain, improve muscle recovery, and help with arthritis, tendonitis, sprains, or wrist aches. The gloves are easy to wash and hug the skin while also helping you better grip the yoga mat.
If you have a medical condition like osteoporosis, arthritis, carpal tunnel syndrome, or tendonitis, you’re best off going with a doctor-approved brand that is specifically designed for therapeutic support.
This wrist brace is copper-lined, non-slip, and registered as an approved medical device. You could wear it during yoga classes to prevent yoga-related injuries, or afterward as general wrist support in your daily life. The comfortable copper neoprene makes this one of the best wrist braces for yogis who have underlying conditions.
Pros
Doctor-approved registered medical device
Extremely supportive for major wrist injuries
Compressive, targeted support
Fits right or left-hand
100% money back guaranteed
Cons
Only one wrist brace included
May reduce wrist flexibility
How to Choose the Best Yoga Wrist Support
If you’re looking for yoga wrist support, your needs are different of a bodybuilder, someone with a broken wrist, or people who need a wrist brace in daily activities. Here’s how to choose the best wrist support specifically for flowing on the mat.
Design
There are so many designs out there: wraps, braces, straps, and gloves. The best yoga wrist brace will have quick and easy adjustments, full coverage of the wrist, and the perfect amount of compression for ideal blood circulation and reinforcement.
You should also look for non-slip support that helps you grip the mat instead of sliding around.
Generally, a wrist brace with metal splints is going to be extremely restrictive for a yoga practice. It is important to help people heal properly from injuries, but will probably cause more discomfort during yoga.
Material
Yoga practitioners need soft breathable materials that aren’t going to rub against your skin or cause excessive sweating during class. Look for eco-friendly and sweat-wicking fabrics that have premium stitching so they don’t fall apart.
Flexibility
Flexibility is the most important element of yoga wrist support because you won’t be able to perform your favorite asanas if a wrist brace is restricting your movements.
Brands have gotten a lot better over the years at making braces with an ergonomic design, maximum support, and enough flexibility to allow a comprehensive range of motion. Certain poses are going to angle your wrists in different ways, so you want to search for a wrist brace that flows with you.
Why Do My Wrists Hurt During Yoga?
Yoga wrist pain is typically the result of weak wrists, uneven distribution of pressure, and/or pre-existing conditions such as arthritis or a wrist injury.
The most common reason people feel a strain in their wrists when they first start doing yoga is simply because they aren’t used to holding weight in their hands. Over time, the muscles in your forearms and hands will strengthen and the feeling should go away.
However, some bodies may have a more challenging time bearing weight on their wrist joints. Carpal tunnel syndrome, arthritis, and repetitive strain injuries can make many yoga poses extremely difficult.
Ways to Alleviate Wrist Pain During Yoga
To relieve wrist pain, you have a few different options:
Modify your poses, for example, opt for a forearm or dolphin pose instead of downward dog to bring the weight onto your elbows and forearms instead of the wrists
Strengthen weak wrists by doing exercises with light weights or a quick yoga wrist-strengthening practice
Distribute your weight throughout your hands by pressing your fingers into the mate and concentrating on the bottom of your knuckles and the base of your thumbs
Use a yoga wedge to shift the angle of your wrists and counteract joint pain
Choose high-quality wrist braces, wrist wraps, or yoga wrist guards and wear them during more hand-intensive flows like Sun Salutations
Why Use a Wrist Brace?
The best thing about using a wrist brace is that it’s quick and easy. Just trap those babies in your arms and you’re ready to go. Wrist braces add compression and stability during your yoga practice, but they also help protect and revitalize the wrist bones before or after a yoga class.
Wrist braces prevent repetitive use injuries during regular poses like downward dogs and tabletop, as well as challenging poses like handstands, crow pose, or any arm balances where your weight is concentrated on your hands and wrists.
If you feel numbness or tingling pains after inversion-heavy yoga sessions, wearing wrist support can add compression to the joint while preventing wrist injuries.
Pop quiz! 🧘🤔
Wearing wrist supports can help prevent injuries during yoga practices that involve weight-bearing on the hands.
Wrist supports should restrict all movement in the wrist to be effective during yoga.
Its best to choose wrist supports made from materials that are breathable and moisture-wicking for a comfortable yoga practice.
FAQs
Do yoga wrist supports really help?
Wrist supports can make a huge difference during yoga, weight lifting, sports, or daily activities. They add compression and structure to your wrist while supporting the fragile carpal bones and preventing injuries. A wrist brace will also help you lift more weight or exercise more intensively without risking pain or strain.
Is it normal to feel wrist pain during yoga?
While yoga can be super relaxing and restorative, wrist pain is also a common issue for beginner and advanced yogis alike. Fortunately, there are many ways to strengthen your wrists, modify your poses, and add support mechanisms to keep your joints comfortable
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About Logan Hailey
Logan Hailey is a writer, nomad, and 200RYT yoga teacher on a mission to help people live more vivacious, joyful lives aligned with nature. As she travels in her van conversion with her two dogs, she teaches about holistic health, herbalism, and personal development. Keep up with her adventures @naturallylogan on Instagram and TikTok.
Follow me:Instagram | LinkedIn
