Wrist Pain? These Muscles Could Be To Blame

Cindy was a typical middle-aged office worker, spending 40 hours a week in front of a computer, entering data and running reports. Over the past few years, she had noticed increasing discomfort throughout her upper body, especially in her wrists. While the pain hadn’t become severe enough to seek medical treatment, it was steadily getting worse, and she was eager for relief.

She began to wonder—was it carpal tunnel syndrome? Would she need surgery? Or was there a simpler solution? As she researched, Cindy discovered that tight, overused muscles could contribute to wrist pain, sometimes even leading to numbness and swelling in the hands and fingers. Determined to find relief, she booked a session with a local massage therapist, who helped release tension in her muscles and introduced her to corrective exercises to strengthen her forearms and shoulders. She also realized that her wrist pain was likely exacerbated by long hours spent typing on a keyboard that didn’t properly support her wrists, so she switched to an ergonomic setup at work. Within just a few weeks, her pain had disappeared, and she felt stronger than ever.

So, what were the muscles responsible for Cindy’s pain? Could they be contributing to your wrist discomfort as well? Let’s take a closer look at some of the most common muscle culprits behind wrist pain.

Much of the information in this article is inspired by Myofascial Pain and Dysfunction: The Trigger Point Therapy Manual by Dr. Janet G. Travell and Dr. David G. Simons. This comprehensive two-volume set revolutionized my approach to massage, helping me provide lasting relief to my clients. For those looking for a more accessible, hands-on resource, I highly recommend The Trigger Point Therapy Workbook by Clair Davies, NCTMB, which simplifies these concepts into an easy-to-follow, self-treatment guide.

When a muscle is overused—held in a tight or constricted state for too long—it becomes fatigued and tense, much like you might feel after an overbooked, stressful week. Over time, the muscle can lock into this tight position, forming painful knots known as trigger points. These knots don’t just cause localized pain; they can pull on surrounding muscles, restrict movement, and even contribute to wrist dysfunction.

In this article, we’ll explore the key muscles that may be at the root of your wrist pain—and what you can do to relieve it.

Muscles That Can Create Wrist Pain

Now that we've explored how muscles can contribute to or even cause wrist pain, let's take a closer look at the specific muscles that may be responsible. While there's much more to say about each one, I've highlighted the key points that you should know. If any of these symptoms sound familiar, be sure to check out the section below on what you can do to find relief.

1. Extensor Carpi Radialis Longus

This muscle is located on the inner (thumb) side of the forearm, extending from the humerus (upper arm bone) down to the base of the index finger, running along the length of the radius bone. Its primary function is to bend the wrist outward toward the thumb side of the hand, such as when throwing a frisbee.

Symptoms It Can Cause:

• Tennis elbow/ lateral epicondylalgia

• Burning pain in the outer forearm

• Burning pain in the back of the wrist

How It Can Be Overused:

• Any repetitive activity with the hands

• Typing at a computer

• Playing a stringed instrument like a violin

2. Extensor Carpi Radialis Brevis

This muscle is also located on the inner forearm, extending from the lateral epicondyle (inner elbow) to the base of the middle finger. Its primary function is to assist with grasping movements of the hand.

Symptoms It Can Cause:

• Pain in the back of the wrist and hand

How It Can Be Overused:

• Typing at a keyboard with poor wrist support

• Anything that requires a strong grip, such as lifting weights, rock climbing, or even prolonged writing

3. Extensor Carpi Radialis Ulnaris

This muscle runs across the inner forearm, extending from the medial epicondyle (inner side of the elbow) to the base of the little finger. Its primary function is to rotate the wrist outward, away from the little finger.

Symptoms It Can Cause:

• Pain in the little finger side of the wrist and hand

How It Can Be Overused:

• Typing at a keyboard with poor wrist support

• Any activity that involves maintaining your wrists in an outwardly twisted position

How Do We Fix Triggered Muscles?

As Cindy discovered, the good news is that triggered muscles can often be relatively quick and easy to "un-trigger." However, if you continue the activity that caused the issue in the first place, the muscle will likely become triggered again. Consider how you can modify or mediate these triggers—for example, by using an ergonomic keyboard or adjusting your posture. For activities that cannot be changed, consistently applying the following two steps can help keep your pain significantly reduced.

Step 1: Relax the Muscle

The first step in releasing a triggered muscle is to relax it. Whether through foam rolling your forearms, self-massage with tennis balls or your hands, or seeking the help of a professional massage therapist, massage is the most effective way to ease muscle tension and restore movement. If you're interested in learning more about self-massage, I highly recommend The Trigger Point Therapy Workbook by Clair Davies, NCTMB.

Step 2: Strengthen and Stabilize

Relaxing the muscle alone is not enough. The reason it became overworked in the first place is often due to weakness—either in the muscle itself or in surrounding muscles that failed to provide adequate support. Developing a targeted corrective exercise routine to strengthen and stabilize your arms and wrists is essential for long-term relief. These exercises don’t require a gym and usually take just a few minutes each day, but the benefits will be well worth the effort!

If you are currently dealing with wrist pain, schedule a consult with me today to see how we can work together to help you feel and move better!

Book Your Session Now