https://exrx.net/Lists/ExList/ForeArmWt#WristFlexors https://exrx.net/Lists/ExList/ForeArmWt#WristFlexors Start with the stretches and move up into the dumbbel

https://exrx.net/Lists/ExList/ForeArmWt#WristFlexors https://exrx.net/Lists/ExList/ForeArmWt#WristFlexors Start with the stretches and move up into the dumbbell exercises, starting with 2.5 or 5 pound dumbbells (which should only cost a few tens of dollars at most). Do it daily, 5 sets of 12-30 reps each set, whatever you can handle without intense pain. Wrist curls are the primary exercise but the other exercises on that page are also helpful since wrist muscles do tend to recruit the whole forearm. It only took a few months for my wrists to get strong enough before I stopped, and I haven’t had any more problems in the five years since. YMMV but I have found that most muscle and joint pain short of serious injury is easily corrected with some targeted weight training. If you don’t have access to a physical therapist (specializing in sports, preferably), you can use ExRx or a (paid) app like iMuscle 2 to target specific muscle groups with increasingly intense exercises.