Elliptical Wrist Pain: How to Prevent & Fix It

Key Takeaways

• Elliptical wrist pain doesn’t have to be your reality. Proper form, grip, and warm-ups = pain-free workouts.
• Overgripping, bad posture, and awkward handle positioning are wrist pain’s best friends—break up with them.
• A lighter grip, neutral wrists, and the right handle height can make all the difference.
• Pain slowing you down? Fight back. Rest, ice, and simple strengthening exercises will have you back in action.
• Train smarter with our SOLE ellipticals—designed with ergonomic grips and smooth motion.

Why Wrist Pain Happens—and How to Fix It Fast

Elliptical wrist pain? Annoying—but totally avoidable. If you’ve ever wrapped up an elliptical workout feeling like your wrists went through war, chances are you’re gripping too tight, slouching, or holding the handles at an awkward angle.

A few tweaks to your form, grip, and warm-up routine, and boom—pain-free workouts. This guide breaks it all down so you can move smarter, not suffer later. Let’s get into it!

What Causes Wrist Pain on the Elliptical?

Overgripping—Relax Your Hands

• Holding onto the elliptical handles too tightly adds tension to your wrists and can cause soreness. The handles are meant for support, not a death grip.
• The Fix: Use a light, relaxed grip—your hands should rest on the handles without excessive pressure. If possible, alternate between gripping and letting your arms swing naturally.

Poor Posture—Your Form Matters

• Leaning forward or hunching over puts extra weight on your wrists, leading to strain over time.
• The Fix: Stand straight—relaxed shoulders and a neutral spine. Keep your elbows slightly bent and avoid relying on the handles for support.
• Bad form can cause more than just wrist pain—here’s why your feet may be going numb too.

Incorrect Handle Height—Adjust for Comfort

• If the elliptical handles are too high or low, your wrists may bend unnaturally, causing discomfort.
• The Fix: Adjust the handles to match your natural arm position. Your elbows should be at a 90° angle when holding the handles. Our SOLE ellipticals have multi-position hand grips for different arm lengths.

Overuse—Don’t Overdo It

• Long workouts without breaks can overwork your wrist joints, leading to stiffness and pain.
• The Fix: If you’re experiencing wrist pain, shorten your workout or take breaks. You can also consider switching up your routine with interval training to avoid repetitive stress.

Keep your wrists straight, elbows soft, and spine neutral for a smoother elliptical ride.

How to Prevent Wrist Pain Before It Starts

Master Your Elliptical Form

• Stand straight with a neutral spine—no hunching or leaning.
• Keep your shoulders relaxed + elbows slightly bent.
• Loosen your grip + hold the handles lightly.
• Let your legs do the work—not your arms.

Quick Fixes for Common Form Mistakes

Choose the Right Grip & Handle Position

• Mix It Up: If your elliptical has both stationary and moving handles, switch it up to avoid overloading your wrists.
• Go Ergonomic: SOLE ellipticals come with custom-molded hand grips to reduce pressure​​.
• Padding is Your Friend: Look for padded handles to keep your grip comfy + your joints happy.

Warm Up Before Your Workout

• Wrist Circles: Loosens you up, gets the blood flowing (30 sec per hand).
• Wrist Flexor Stretch: Reduces tension from gripping (20 sec per hand).
• Shoulder Rolls: Relieves upper-body stiffness (10 reps forward, 10 back).

If you’re still feeling wrist pain, it may be time for a wrist brace or wrap.

How to Fix Wrist Pain from the Elliptical

Rest & Recovery

• Apply ice for 15-20 minutes to ease swelling.
• Take a break for a few days. Let your wrists heal.

Strengthening & Stretching Exercises

• Wrist Extensor Stretch: Extend one arm, palm down, and pull fingers back gently. Hold for 20 seconds.
• Wrist Curls (Light Dumbbells): Keeps your grip game strong.
• Resistance Band Wrist Flexion: Improves flexibility + reduces stiffness.

Use Wrist Supports If Needed

Still feeling pain? A wrist brace or wrap can add extra stability so your joints don’t take all the impact.

When to See a Doctor

Most wrist pain clears up with small fixes, but if any of this sounds familiar, don’t ignore it:

• Pain lasting more than a week despite rest.
• Swelling, redness, or numbness in your fingers.
• Weak grip or loss of motion (if you’re struggling to open a jar, take it seriously).

These symptoms can indicate an underlying injury, nerve issue, or joint condition that needs medical attention.

Pain-Free Workouts? You Got This

Elliptical wrist pain? Not on our watch. A few smart tweaks—better form, looser grip, and solid warm-ups—and you’re back in business, pain-free and crushing it. And if pain does sneak in, just rest, recover, and strengthen—then get back at it. You’ve got this!

Psst… Want to protect your knees too? Here’s how to make your elliptical workouts better for your knees.

Your joints deserve better. Our SOLE ellipticals keep comfort at the core of every workout.

At SOLE, we design ellipticals with comfort, durability, and performance in mind—so you can focus on results, not wrist pain.

• Smooth, natural motion—easy on the body, tough on calories.
• Adjustable incline + resistance—challenge yourself your way.
• Ergonomic foot pedals + hand grips—because your joints deserve better.

Upgrade your home gym today—check out our SOLE ellipticals now!

Frequently Asked Questions (FAQ)

What causes wrist pain when using an elliptical machine?

Wrist pain on the elliptical is usually caused by overgripping, poor posture, incorrect handle height, or repetitive strain. A tight grip adds tension, while leaning forward puts extra pressure on your wrists. If the handles are too high or low, your wrists may bend awkwardly, leading to discomfort.

How can I avoid wrist pain while using an elliptical?

Keep your grip light, spine neutral, and elbows slightly bent. Avoid leaning forward—your legs should power the movement, not your wrists. Adjust the handle height so your arms stay in a natural position. Warm up with wrist circles and stretches before your workout to reduce strain.

Can adjusting the elliptical machine help reduce wrist pain?

Yes! Handle height and positioning matter. If the handles are too high or low, your wrists may bend unnaturally—causing strain.

Our SOLE ellipticals feature ergonomic handlebars with multiple grip settings—shop our range today!

Should I use wrist supports or braces during elliptical workouts?

If your wrist pain persists, a brace or wrap can give extra stability + reduce strain during workouts. But, this should be temporary—proper form, a relaxed grip, and correct handle positioning are the best long-term solutions.

When should I consult a doctor about my wrist pain?

See a doctor if your pain lasts more than a week, worsens, or comes with swelling, redness, numbness, or weakness. These symptoms can signal an underlying injury, nerve issue, or joint condition that need medical attention.