Wrist pain on the pinky side, called ulnar-sided wrist pain, most often comes from the triangular fibrocartilage complex (TFCC), a cartilage and ligament cushion between the forearm and the small wrist bones, or from the tendon that runs along that edge. It typically hurts with turning the palm up or down, gripping, and pushing up from a chair. After a fall, rule out a fracture first; otherwise an independent physical therapist near Carmel can test the area and build a strength plan.
Last reviewed By the Monon Therapy Collective editorial team
What is on the little-finger side of the wrist?
The pinky side of the wrist is where the end of the ulna, the forearm bone on that side, meets the small carpal bones. Between them sits the TFCC, which cushions the joint and steadies the two forearm bones as you rotate. A tendon called the extensor carpi ulnaris (ECU) runs in a groove right over the bony knob, and the ulnar nerve passes nearby on the palm side.
Because so much happens in a small space, the activity that hurts is a strong clue. Rotation under load, such as turning a stiff key or wringing a towel, tends to point to the TFCC or ECU tendon. Tingling in the ring and little fingers points to the nerve instead.
What are the common causes of ulnar-sided wrist pain?
These are the usual sources a therapist considers. More than one can be present, especially after a fall.
| Possible cause | What it tends to feel like | Read more |
|---|---|---|
| TFCC irritation or tear | Deep ache on the pinky side, clicking with rotation, weak grip, pain pushing up from a chair | Wrist sprain |
| ECU tendon irritation | Pain along the back edge of the wrist, sometimes a snapping tendon when turning the palm up | Wrist tendinitis |
| Ligament sprain after a fall | Swelling and tenderness after landing on an outstretched hand | Wrist sprain |
| Ulnar nerve irritation at the elbow | Tingling or numbness in the ring and little fingers, sometimes clumsy hand | Cubital tunnel syndrome |
| Inflammatory arthritis | Swelling and stiffness in both wrists, worse in the morning | Rheumatoid arthritis |
Why does the pinky side of my wrist hurt during push-ups and planks?
Push-ups, planks and the push-off from a chair all bend the wrist back while pressing weight through the pinky side, which compresses the TFCC. If that is the only time it hurts, the problem is often load tolerance rather than serious damage, but it is still worth having checked.
Simple short-term changes include doing push-ups on fists or handles to keep the wrist straight, or moving planks to the forearms. The wrist pain during push-ups page goes further on that one movement. Pickleball and golf grips can also bother this side when the wrist is cocked toward the pinky at impact.
Which at-home checks help describe pinky-side wrist pain?
Use these to gather information for your visit. Stop any that cause sharp pain.
- Turn a doorknob or jar lid both ways: is one direction worse?
- Push up from the arms of a chair: does it hurt on the pinky side?
- Rotate your forearm slowly: is there a click or a tendon flicking over a bump?
- Any tingling in the ring and little fingers, or trouble crossing your fingers?
- Did it start with a fall, or build up with a new sport or job task?
How does a therapist examine ulnar-sided wrist pain?
A therapist presses specific points around the ulnar head and TFCC, tests the ECU tendon while you rotate and resist, compares grip strength between hands, checks forearm rotation range, and screens the ulnar nerve at the elbow and wrist. They also ask how you use the hand at work and in sport.
Early plans usually protect the wrist from the provoking movement, sometimes with a short period of bracing or taping, then progressively strengthen grip, forearm rotation and the wrist stabilizers. Some wrist problems are managed by a certified hand therapist; whether one is in the network at the time depends on who is practising there, and the matching team tells you honestly before anything is booked. See hand therapy and start with the wrist and hand questionnaire.
Get a medical check first for pinky-side wrist pain if
- You fell on an outstretched hand and the wrist is swollen, bruised or deformed.
- You cannot move the wrist or fingers.
- The wrist is red and hot with a fever.
- Numbness in the little finger is constant or your hand is getting weaker.
If you think it is an emergency, call 911.
