Overview
If you’re suffering from a painful wrist, don’t worry! It’s completely treatable. Undoubtedly, for those with painful wrist due to some fell down, accidents while doing household chores, or while performing your skateboard stunts.
There are treatments and remedies for that pain, mobility with rotations, medial, and lateral rotation may be just what you need to treat your condition.
Besides, these treatments will help you get back to your daily activities without pain interfering with your quality of life. In fact, our recommended treatment is one of the most effective non-surgical solutions available today.
What is Wrist Pain?
A wrist joint is a joint that connects the hand to the forearm. A wrist fracture takes place when a person broke one of the small (carpal) bones in this joint or commonly, the distal radius, which is twice the size of the two bones that make up the forearm. In addition, this bone often breaks on the lower end part, which is near to where it connects the bones of the hand and thumb.
Injuries
Sudden impacts. Wrist injuries often occur when you fall forward onto your outstretched hand. This can cause sprains, strains and even fractures. Thus, a scaphoid fracture involves a bone on the thumb side of the wrist, and this type of fracture may not show up on X-rays immediately after the injury.
Repetitive stress. Any activity do involves repetitive wrist motion — from hitting a tennis ball or bowing a cello to driving cross-country — these can inflame the tissues around joints or cause stress fractures, especially when you perform the movement for hours on end without a break. De Quervain’s disease is a repetitive stress injury that causes pain at the base of the thumb.
Prevention
It’s impossible to prevent the unforeseen events that often cause wrist injuries. Even so, these basic tips may offer some protection:
Build bone strength. Getting adequate amounts of calcium — 1,000 milligrams a day for most adults and at least 1,200 milligrams a day for women over age 50, — can help prevent fractures.
Prevent falls. Falling forward onto an outstretched hand is the main cause of most wrist injuries. To help prevent falls, wear sensible shoes. Remove home hazards. Light up your living space. And install grab bars in your bathroom and handrails on your stairways, if necessary.
Use protective gear for athletic activities. Wear wrist guards for high-risk activities, such as football, snowboarding and rollerblading.
Pay attention to ergonomics. If you spend long periods at a keyboard, take regular breaks. When you type, keep your wrist in a relaxed, neutral position. An ergonomic keyboard and foam or gel wrist support may help.
Steps for Treatment and Remedies:
Sometimes we may encounter events where we do disruption to the joints, which results in fractures. Or could be an interosseous membrane, (a thick dense fibrous sheet of connective tissue that spans the space between two bones forming a type of syndesmosis joint), which is the membrane between the owner and the radius that contracts and be caught in that kind of position.
Addressing mobility with rotations, medial, and lateral rotation
- Loosen through the interosseous membrane by pouring the right amount of oil on the hands; make them move through the soft tissue well.
- Glide down with your thumb between the radius and the owner.
- Roll a thumb over that taut band.
- Move all the way to the wrist joint.
- Next maneuver is to take fingers to the back of the wrist.
- Gently glide it on a round motion with a thumb
The gentle rolling motions in this exercise will help loosen the wrist joint. Roll up and down the length of the arm, finishing above and below the wrist joint.
If you have pain in your wrist, this exercise will be good for you. It’s easy to do and can be done anywhere: at the office, while watching TV or eating dinner with friends. You can even do it with your eyes closed if that’s what floats your boat!
Do this a few times each day to ease pain quickly and strengthen your wrist for future strong use.
The exercises that you do for your wrist can be done a few times a day to ease pain quickly. You should do them every day so that they become part of your routine and strengthen your wrist for future strong use. The exercises will help you to feel better, get stronger, and get better!
Lie on your back on a flat padded surface with your arms at your sides, palms facing down.
Lie on your back on a flat padded surface with your arms at your sides, palms facing down.
Place your head on a pillow and relax.
Slowly lift the affected arm straight up over your head until you feel a stretch through the affected side of your body.
- Slowly lift the affected arm straight up over your head until you feel a stretch through the affected side of your body.
- Don’t force it, and don’t hold your breath. Don’t arch your back or bounce when lifting it; just move gently in a natural way.
- After holding the stretch for several seconds, release and allow the muscle to relax again before repeating this process on the other side (if applicable).
Hold for 10 seconds, then slowly lower arm back to the floor and repeat 10 times.
Hold for 10 seconds, then slowly lower arm back to the floor and repeat 10 times.
You should do this a few times each day. It will relieve pain quickly and strengthen your wrist for future strong use.
Give these exercises a try today to see what you need to do.
- Use the following exercises to get rid of pain in your wrist:
- Grab a bottle of water and hold it on your hand with both hands, palms facing up.
- Then stand up straight, raise one leg so that it is just above hip height and then bend at the waist as far forward as possible until you feel a stretch in your lower back (make sure not to move too far). Hold this position for 30 seconds before switching over to the other side.
- Sit down on a chair with both feet flat on ground and place hands behind head supporting weight of neck/head through shoulders/chin area; keep chest out lifted up slightly off seat cushion but don’t let chest sink too low- make sure not push against table edge!
All content provided on this site is for informational purposes only and should not be used to diagnose or treat a health problem or disease without the advice of a healthcare professional.
Watch this Video
Here’s a video brought to you by Paula Nutting, Your Musculoskeletal Specialist, where you can see how to do this treatment and remedies effectively. Watch to go through these steps so you can practice from your clinic and also what homecare you can offer your patients when they are not in your practice. Click here
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References
Yale Medicine (2022). Wrist Fracture: Causes, Diagnosis & Treatment. Retrieved June 07, 2022, from https://www.yalemedicine.org/conditions/wrist-fracture
Mayo Clinic (2022). Wrist Pain. Retrieved June 06, 2022, from https://www.mayoclinic.org/diseases-conditions/wrist-pain/symptoms-causes/syc-20366213#:~:text=Overview,arthritis%20and%20carpal%20tunnel%20syndrome.
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