Part 2 – The Mechanics of Motion: Load, Leverage, and the Baker’s Grip

From a biomechanical standpoint, Baker’s Wrist is a problem of repetitive load in a suboptimal position.

When you knead or roll dough, your wrist often sits in extension and radial deviation — an angle that maximizes torque but also increases compressive forces on the dorsal compartments. Electromyographic studies show that sustained wrist extension increases activity in the extensor carpi radialis longus and brevis by over 50% compared to neutral positioning. That’s valuable strength when needed, but dangerous when sustained over hours.

Every push into firm dough acts as a small eccentric load on those tendons. Over time, this combination of repetitive micro-strain and friction leads to peritendinous inflammation and pain. The same mechanics are seen in sports like rowing and racquet play, which is why the underlying biology is so similar to lateral epicondylitis.

It’s not the act of baking that injures — it’s how the motion is performed, repeated, and resisted.

Technique adjustments can drastically change outcomes. Lowering counter height so the forearm aligns more closely with the work surface reduces wrist extension and lever arm stress. Distributing force through both hands rather than relying on one dominant side improves tendon symmetry. Even using the heel of the palm rather than fingertips can reduce extensor tension by keeping the wrist closer to neutral.

Pain during repetitive tasks isn’t a sign of weakness; it’s often a mismatch between your anatomy’s intended design and the forces you’re applying. Correcting that mismatch — through leverage, motion, and awareness — is where lasting relief begins.