Whether you play piano, guitar, violin, drums or a wind instrument, your wrists and fingers do precise, repeated work for long stretches. When one wrist has started aching, practice can feel harder and less enjoyable. A few changes to your set-up, technique and practice routine can help you keep playing while it settles.

Why playing can affect your wrist

Many instruments ask your wrist to hold a bent position while your fingers move quickly. Guitarists often bend the fretting wrist forward around the neck. Violinists and violists turn and bend the left wrist under the instrument. Pianists may drop their wrists or reach for wide stretches. Drummers absorb thousands of small impacts through their sticks.

Practising more than usual, learning a demanding new piece or preparing for a performance can raise the load faster than your wrist can adapt. In most cases, the wrist is irritated rather than damaged.

Your set-up

Some changes to how you set up can reduce how far your wrist has to bend:

• For keyboards, adjust your stool so your forearms are roughly level with the keys.
• For guitar, raise the neck a little, using a strap or footstool, so your fretting wrist bends less.
• For strings, check your chin rest and shoulder rest to let you hold the instrument without squeezing.
• For drums, set your stool and kit so your sticks meet the drums without your wrists bending back.
• Make sure your instrument fits you, like a smaller-scale guitar if you have smaller hands.

Easing tension in your hands

Extra tension often creeps in without you noticing, especially in difficult passages. A quick check during practice can help:

• Are you gripping the neck, bow or sticks tighter than you need to?
• Are you pressing strings or keys harder than needed for a clear sound?
• Is your thumb squeezing behind the neck or under the instrument?

Playing a passage slowly with the lightest touch that still sounds clear can help your hands learn to relax.

Changing what you practise

While your wrist settles, you could:

• Leave out the most demanding passages, wide stretches and fast repeated notes for now.
• Practise tricky sections slowly, in short bursts.
• Use lighter strings or a lower action on guitar, which needs less pressing.
• Use lighter sticks or play at a lower volume on drums.
• Spend some practice time on listening, reading through music or practising in your head.

Practising in shorter sessions

Long sessions are often what bothers a sore wrist most. Some ideas:

• Practise in sessions of around 20 to 30 minutes, with breaks between.
• Spread practice across the day.
• Alternate demanding pieces with easier ones.

VIDA’s Pomodoro stretches, in the top right corner, can remind you to pause.

Warming up

A short warm-up helps your hands feel ready. Gently open and close your hands, move your wrists through their comfortable range, then play some slow, easy scales before anything demanding.

Gentle movement during breaks

Something to try between sessions:

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

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

Reading how your wrist responds

A mild ache during or after playing that settles within an hour or so is usually fine. If your wrist is sore the next morning, practise for less time next session.

Building strength

As your wrist feels easier, gentle strengthening helps it cope with longer practice. 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.
• Finger spreads. Place a rubber band around your fingers and gently spread them apart.

Start light and build up gradually.

Building back up

As your wrist settles, you can gradually bring back longer practice and more demanding pieces. Your VIDA pain check-in is a good way to keep track of how your wrist responds.

What to take away

• Holding a bent wrist while your fingers work fast can load a sore wrist.
• Adjust your set-up so your wrist bends less.
• Play with the lightest touch that still sounds clear.
• Practise in shorter sessions and slow down tricky passages.
• Build grip and wrist strength as things settle.

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