Chopping vegetables, whisking, kneading dough and lifting a heavy pan all ask a lot of your wrists. When one has started aching, even making a simple meal can feel like hard work. A few changes to your tools and techniques can help you keep cooking while your wrist settles.

Why cooking can be hard on a sore wrist

Many kitchen jobs involve gripping tightly, twisting or repeating the same movement many times. Chopping, stirring and whisking use the muscles and tendons in your forearm and wrist over and over. Lifting heavy pans, especially with one hand, puts a lot of load through the wrist.

When your wrist is sore, these tasks can bring on discomfort. That does not mean you are doing harm. It is a sign to change how you approach some jobs for a while.

Easier chopping

Chopping is often the job that bothers a sore wrist most. Some ideas:

• Keep your knives sharp, as a sharp knife needs much less force.
• Use a rocking motion with a large knife, rather than pressing down hard.
• Try a knife with a thicker, padded handle.
• Use a food processor, mandoline with a guard or pre-chopped vegetables for now.
• Take breaks during longer chopping jobs.

Easier stirring and whisking

Repetitive stirring and whisking can tire a sore wrist. Some things that can help:

• Use an electric whisk or stand mixer for baking.
• Stir with your whole arm, moving from your elbow and shoulder, rather than just your wrist.
• Swap hands every so often.
• Use a spoon with a thicker handle.

Easier lifting

Heavy pans, casserole dishes and full kettles can be hard on a sore wrist. Some ideas:

• Use both hands to lift, keeping the weight close to your body.
• Choose lighter pans, or ones with a helper handle on the opposite side.
• Slide heavy pans along the worktop rather than lifting.
• Fill the kettle with only the water you need.
• Scoop food out of a pan, rather than lifting the whole pan to pour.

Opening jars and packets

Twisting lids can be particularly painful. A jar opener, rubber grip or tap turner can reduce the effort a lot. Scissors for packets are often easier than tearing.

Kneading and baking

Kneading dough puts a lot of pressure through your wrists. While your wrist settles, you could use a stand mixer with a dough hook, choose no-knead recipes or knead for shorter spells with breaks. Using the heel of your hand with your wrist straighter can feel more comfortable too.

Washing up

Scrubbing pans and wringing out clothes can be hard on a sore wrist. Soaking pans first, using a long-handled brush and squeezing cloths with your palms rather than twisting can all help. Choosing recipes with less chopping for a while, like one-tray bakes or soups with frozen vegetables, can help too.

Keeping your wrist straight

Many kitchen jobs bend the wrist back or to the side. Keeping your wrist straighter, in line with your forearm, tends to feel more comfortable. Raising a chopping board slightly, or adjusting how you hold tools, can help.

Gentle movement between tasks

Moving your wrist gently between jobs can help stop stiffness building. Something to try while the kettle boils:

• Open your hand wide, then make a gentle fist.
• Gently bend your wrist up and down.
• Turn your palm up, then down.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Building strength

As your wrist feels easier, gentle strengthening helps it cope with kitchen tasks again. Something to try a few times a week:

• Grip squeezes. Squeeze a soft ball or rolled-up sock for a few seconds, then let go.
• Wrist curls. Rest your forearm on a table, palm up, with your hand over the edge. Holding a light tin, slowly lift and lower your hand.

Start light and build up gradually.

Building back up

As your wrist settles, you can gradually return to more hands-on cooking and baking. Your VIDA pain check-in is a good way to keep track of how your wrist responds.

What to take away

• Gripping, twisting and lifting in the kitchen can load a sore wrist.
• Keep knives sharp and use thicker handles to reduce effort.
• Use gadgets like electric whisks and jar openers for now.
• Lift with both hands and keep pans close.
• Keep your wrist straight and take breaks during longer jobs.

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