Why Does The Little Finger Side Of My Wrist Hurt?

Common Causes Of Ulnar Wrist Pain

If you have pain on the little finger side of your wrist, (medically referred to as ulna wrist pain) simple activities can quickly become frustrating.

Lifting weights, opening doors, carrying shopping bags, pushing yourself up from a chair, or even turning a key can suddenly become uncomfortable.

At Sydney Physio Clinic in Sydney CBD, we commonly assess people experiencing pain on the outside of the wrist near the little finger, particularly active adults, gym-goers, office workers and sporting populations.

Where Is Ulnar Wrist Pain Felt?

Ulnar wrist pain refers to discomfort felt on the little finger side of the wrist rather than the thumb side.

People commonly describe:

• Pain near the little finger side of the wrist
• Discomfort when twisting objects
• Pain when gripping firmly
• Pain during lifting exercises
• A clicking sensation in the wrist
• Discomfort when loading through the hand, such as when pushing your self up from a chair. 

Because several structures sit close together in this area, symptoms can sometimes be difficult to pinpoint precisely.

What Can Cause Pain On The Little Finger Side Of The Wrist?

Several structures can contribute to ulnar wrist pain requiring different management approaches.

Common causes include:

• TFCC irritation
• Wrist sprains
• Tendon irritation
• Joint irritation
• Previous falls onto the wrist causing fractures or other joint trauma

TFCC Irritation And Ulnar Wrist Pain

One structure commonly associated with pain on the little finger side of the wrist is the triangular fibrocartilage complex, often shortened to TFCC.

The TFCC helps stabilise the wrist during gripping, twisting and weight-bearing activities.

When irritated, people often report:

• Pain near the pinky side of the wrist
• Pain when lifting weights
• Pain during push ups
• Pain when carrying heavy objects
• Clicking or catching sensations

Although TFCC irritation is common, it is not the only cause of ulnar wrist pain.

Gym Training And Wrist Pain

Many active people first notice symptoms during gym training.

Exercises that commonly aggravate the little finger side of the wrist include:

• Push ups
• Bench press
• Twisting dumbbell curls 
• Burpees
• Handstands
• Front squats
• Heavy gripping exercises

Often symptoms appear after a sudden increase in training load rather than one specific exercise.

Sporting Injuries And Falls

Ulnar wrist pain is also common following sporting injuries and falls.

A fall onto an outstretched hand may irritate structures on the little finger side of the wrist, even if the injury initially seemed relatively minor.

We commonly see symptoms develop associated with:

• Tennis
• Golf
• CrossFit
• Cricket
• Skiing and snowboarding falls
• Contact sports

Sometimes symptoms settle quickly. In other cases, they can persist for months without appropriate rehabilitation.

When Should Ulnar Wrist Pain Be Assessed?

It may be worth seeking physiotherapy assessment if:

• Symptoms are not improving
• Pain is affecting gym training
• You have ongoing discomfort after a fall
• Gripping feels weak
• The wrist feels unstable
• You are avoiding activities because of symptoms

How Can Physiotherapy Help?

At Sydney Physio Clinic, assessment focuses on understanding which movements and activities are aggravating symptoms.

This may include:

• Wrist mobility assessment
• Grip strength testing
• Assessment of TFCC related symptoms
• Gym and sporting activity review
• Exercise prescription
• Return-to-sport planning
• Prescription of appropriate wrist supports 

The aim is not simply to reduce pain but to help restore confidence and function for work, sport and everyday activities.

What Does Research Say?

Research supports progressive rehabilitation and graded loading for many wrist injuries. Maintaining appropriate movement and gradually rebuilding strength is often an important part of recovery and return to activity.

FAQs About Ulnar Wrist Pain

What is ulnar wrist pain?

Ulnar wrist pain refers to pain on the little finger side of the wrist, sometimes called the outside or pinky side of the wrist.

Why does the little finger side of my wrist hurt?

Common causes include TFCC irritation, wrist sprains, tendon irritation, sporting injuries and joint irritation.

Can lifting weights cause ulnar wrist pain?

Yes. Exercises involving gripping and weight-bearing through the hands can sometimes aggravate structures on the little finger side of the wrist.

Should I stop training completely?

Not usually. Many people can continue training with temporary modifications while undergoing rehabilitation.

When should I see a physiotherapist?

If symptoms are recurring, affecting sport, or limiting daily activities, assessment may be beneficial.