You’ve just conquered Costco. Your cart is overflowing, your trunk is packed to the brim, and your bank account hates you. But now comes the real challenge—hauling it all inside without wrecking your back, wrists and elbows. We’ve all been there, awkwardly gripping bulk-sized peanut butter jars and oversized laundry detergent bottles, trying to make it in one trip like some kind of grocery-carrying superhero. But at what cost? If you’re not lifting properly, that cost might be wrist pain, elbow strain, or a full-blown case of “Why does my body hate me?”
Let’s talk about how to handle those Costco-sized hauls with less strain and more strength.
The Death Grip Dilemma
Ever found yourself white-knuckling a gallon of milk like it’s about to run away? Over-gripping is a common mistake, and it’s one of the fastest ways to invite wrist and elbow pain into your life.
What’s Going Wrong: When you squeeze too hard, the flexor muscles in your forearm - your FDS, FDP, and FCU to name a few - work overtime, leading to tension in the wrist and elbow. Over time, this can contribute to conditions like tendinitis and medial epicondylitis (a fancy name for golfer’s elbow, even if the only swinging you do is at the self-checkout screen).
The Fix: Loosen up! Use your whole hand to grip items rather than relying on just your fingers. When possible, cradle heavier items from underneath instead of pinching the handles. Strengthening your grip through controlled resistance exercises—like wrist curls, farmer’s carries, and forearm stretches—can improve endurance and reduce strain. And if you’re still feeling the burn, consider using reusable grocery bags with padded handles to distribute weight more evenly. And keep that core tight! Engaging core strength is key to providing the foundation of strength required to reducing the risk for injury.
The “One Trip or Bust” Mentality
We get it. Making multiple trips from the car to the kitchen is a fate worse than forgetting your Costco membership card. I admire your courage and competitiveness. But overloading yourself is a shortcut to injury.
What’s Going Wrong: Carrying too much weight at once forces you into awkward, compensatory movements—twisting, overextending, or putting excess strain on one side of your body. This imbalance can lead to wrist irritation, elbow pain, and even shoulder discomfort.
The Fix: Break it up! Take the extra 30 seconds to make two (or even three—gasp!) trips. Think of this as a great excuse to get your steps in. When carrying heavier items, hug them close to your body to keep your center of gravity stable. If you’re using bags, aim for even weight distribution between both arms. Bonus points if you incorporate strength training exercises like biceps curls and shoulder presses to build endurance for your next bulk buy.
The Awkward Shelf Shuffle
Putting groceries away seems harmless until you realize you’ve been using all the wrong muscles. Reaching too high, bending awkwardly, or twisting at odd angles can put unnecessary strain on your upper extremities.
What’s Going Wrong: Reaching overhead without proper shoulder stability or core engagement can overstretch your shoulder joints and strain your wrists, especially if you’re maneuvering heavy items into high cabinets. Similarly, bending over improperly to put things away below waist level can load your lower back and wrists instead of utilizing your stronger leg muscles.
The Fix: When lifting items overhead, engage your core and use a step stool if needed—there’s no shame in bringing the shelves to your level rather than overstretching your shoulders. For lower shelves, bend at your hips and knees instead of hunching your back. Keeping a slight bend in your elbows when extending your arms can also help reduce tension on the joints. Strength training moves like overhead presses and deadlifts can prepare your body for these movements and make them feel easier over time.
Why Squatting is the Grocery Game-Changer
Think squats are just for gym rats and powerlifters? No way, Jose. Think again. Squatting is one of the most practical movements for everyday life, especially when it comes to handling groceries. If you’re not using proper squat mechanics, you’re probably putting excess strain on your wrists, elbows, and lower back every time you reach down for a bag of frozen chicken or hoist a case of sparkling water onto the counter.
Why Squatting Matters: Squatting strengthens your glutes, quads, and core—key muscle groups that should be doing most of the work when you lift things. When these muscles are weak, you tend to compensate by using your back, shoulders, or arms in ways they weren’t designed for, increasing your risk of strain and injury.
How to Squat Smart: Instead of bending at the waist to pick up heavy items, drop into a squat by pushing your hips back, chin up, and keeping your chest upright. These are all cues that keep your spine neutral and, therefore, your body safe! Engage your core, grip the item securely, and drive through your legs to stand up. This method not only protects your joints but also builds strength for future lifting tasks. Incorporating bodyweight squats, goblet squats, or weighted squats into your routine can make lifting groceries feel easier and keep your body injury-resistant in the long run. One squat variation will suffice. Always keep it simple!
Final Thoughts
Costco trips shouldn’t come with a side of joint pain. By making a few small adjustments—gripping smarter, carrying strategically, and mastering the squat—you can save your wrists and elbows from unnecessary strain. And if you’re still feeling those post-Costco aches, I can help. Call or text me at (206) 705-9372, or email me at ezra.sauter@ascendmobility.net. We’ll get you lifting smarter, moving better, and maybe even embracing those extra trips from the car. Hey, think of it as bonus cardio!
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