Ways to Stop Supinating: How To Stop Your Wrist From Turning Inwards

Supination is an overuse injury that can result in wrist, elbow, and even shoulder pain. In addition to the discomfort, it can also lead to decreased range of motion and dexterity. If you want to avoid supination and its associated problems, here are some simple steps you can take today.

What is supination?

Supination is an overuse injury that can result in wrist, elbow, and even shoulder pain. In addition to the discomfort, it can also lead to decreased range of motion and dexterity. The most common cause of supination is repetitive overhead motions like carrying heavy bags or doing overhead presses at the gym.

If you want to avoid supination and its associated problems, here are some simple steps you can take today:

-Use a lighter weight

-Focus on form

-Take breaks when needed

How does supination happen?

Supination is caused by an overuse injury that can lead to wrist, elbow, and even shoulder pain. It’s often seen in people who use their hands to do repetitive motions or lift out of the sport of weight lifting.

The injury usually happens when someone has a forceful grip on an object while they are twisting their arm and wrist to reach for something. As a result, the ligaments in the elbow become stretched and torn. This is because many tend not to feel those small ligament tears that occur in the beginning stages of an overuse injury.

In contrast, pronation occurs when someone uses force with their wrist and hand as they turn it inward during activities like brushing teeth or typing on a computer keyboard. The inner side of the hand meets too much resistance which can cause inflammation or bruising in some cases.

People who supinate sometimes don’t know they are doing it because often times they aren’t aware of how strong their grip strength is on objects such as door handles or steering wheels because it feels “normal” to them.

Ways to Prevent Supination

1. Find the Right Shoes

2. Use a Low-Powered Motorized Foot File

3. Conduct Range of Motion Exercises

4. Add Stability to Your Wrist With Hand Wraps

5. Try a Wrist Brace

6. Rest Your Wrist

7. Avoid Carrying Heavy Loads on the Wrists

8. Don’t Reach for Objects Above or Below the Shoulders

9. Avoid Overhead and Downward Bending on the Wrists

10. Maintain Good Posture with a Healthy Lumbar Curve 11. Stop Climbing Up and Down Stairs Too Often and Instead Use Elevators (Or Take the Stairs More Slowly) 12. Keep Your Shoulder Blades Together

Use a wrist brace to stabilize your wrist

The main problem with supination is that it causes pressure on the wrist and forearms, which can lead to injuries. For example, a supination injury may result in a torn ligament or cartilage in the wrist.

One of the best ways to avoid this type of injury is by using a wrist brace. The brace will help protect your wrist from falls and other accidents that can cause an overuse injury. They also provide support for your forearm muscles so you have less stress on them.

Get rid of any repetitive motions that may be causing your supination

The repetitive motions that often lead to supination can be difficult to pinpoint. If you have any trouble figuring out the cause of your supination, it’s likely due to a combination of things.

For example, many people who suffer from supination work at a computer for hours each day. This creates an environment that promotes the repetitive motions that are often linked with this injury. It also leads to an increased risk for other injuries like carpal tunnel syndrome and tendonitis, as well as wrist strain and back pain.

However, there are some simple steps you can take today to avoid these problems and reduce your chances of getting supinated in the future.

First, make sure you’re wearing the proper shoes and footwear for standing or walking all day long. Other options include cross-training or taking breaks after long periods of sitting or using a treadmill or elliptical machine at home to get your heart rate up when possible.

Stretch out your wrists and fingers regularly

If you don’t stretch out your wrists and fingers, they can become tight and uncomfortable. Many people experience supination from an injury to the wrist or elbow, but it’s also possible to get it from the muscles and tendons in your hands.

It’s important to warm up before stretching, and then stretch each of your wrists individually. You should also remember that certain stretches only affect certain parts of your body. For example, if you’re trying to relieve pain in your elbow, try a gentle stretch like opening and closing your hand repeatedly instead of doing a full-body routine.

Wear gloves when you’re doing dishes or other household chores that require hand washing

Wear gloves when you’re doing dishes or other household chores that require hand washing. If you don’t wear gloves, you run the risk of using your fingers to do these tasks instead of using your wrist and forearm muscles. This causes supination, which will lead to pain.

To avoid this, just slip on a pair of cheap gloves when doing dishes and other chores with your hands in water. Furthermore, consider getting gloves for all members of the family so everyone has them when they need them.

Keep mouse, keyboard, and phone at the same height level so you don’t have to reach for them while typing or using the mouse

Many people, especially those who spend a lot of time on the computer, have their mouse and keyboard at different heights. This can be problematic for those suffering from supination. The problem is that it’s often difficult to reach for the mouse or keyboard without reaching for your hand.

To avoid this problem, you should make sure that your mouse, keyboard, and phone are all set up at the same height level. If you set them up at the same height level, they will be easier to reach while typing or using the mouse. This is also a good idea if you usually have one hand on the mouse and one on the keyboard.

Another option is to get a stand-alone wireless mouse and keyboard combo so that you don’t have to move your hands up and down anymore!

Switch up tasks during work breaks so you don’t do the same motion over and over again

It’s easy to do the same motion over and over again, especially when you’re working on a computer. This can lead to a serious case of supination, which can result in pain and discomfort.

To avoid this problem, it’s best to switch up your tasks during work breaks so that you don’t keep doing the same motion over and over again. If you have front desk staff working at your business, for example, try having them take short breaks throughout the day that involve standing in different positions. This will help them avoid being at risk for supination injuries.

If you’re using a computer mouse or keyboard, make sure to change up your hand position as well. When typing or clicking through online menus and pages, try switching up your hands with every click or keystroke to break up the repetition of the same motions.

Another way to stop yourself from supinating is by taking regular breaks from desk work. Every 20 minutes or so, step away from your desk for a few seconds and take a breather before continuing back into work mode!

Strengthen your shoulder and arm muscles to help with balance

Some of the most common causes for supination are weak shoulder and arm muscles. To help fight supination, strengthen your shoulder and arm muscles with exercises like push-ups, pull-ups, or using a cable machine at the gym.

Strengthening your shoulder and arm muscles will also help your body to be more stable as you move. In general, stronger muscles will help decrease the risk of injury while performing exercises like push-ups or pull-ups.

In addition to strengthening your muscles, strengthening your core will also help prevent injury during exercise by helping to decrease movement in the pelvis and spine. A stronger core can also increase endurance so that you can keep working out longer without getting fatigued when doing exercises like pull-ups and push-ups.


When done for a therapeutic purpose, supination is the use of the forearm and hand to position an object with sufficient force to create traction.

Supination is often used as a postural orthotic, also called an armrest. In this usage it would be considered a lower body orthotic device.

Supination can also be used as an antigravity activity either upright or seated on a chair that is constructed with bearings that incorporate the ability to spin the chair from side-to-side. In this context it can interfere with proprioception which could lead to falls due to feelings of tripping over invisible objects.


How can I reduce my pronation?

  1. Wear shoes with a supportive orthotic
  2. Try to walk on uneven surfaces, like grass or sand
  3. Stand up straight and put your feet shoulder-width apart when you walk
  4. Use heel pads in your shoes if they are too tight
  5. Stretch before and after walking to prevent injury
  6. Increase strength by doing exercises for the lower leg muscles such as calf raises, squats, and toe presses