Friday, June 2, 2023

How To Make Your Wrist Stop Hurting

How Is Wrist Tendonitis Diagnosed

2 Stretches to Fix Your Wrist Pain

Your healthcare provider will perform a physical exam and review your symptoms. They may palpate on certain parts of your forearm, wrist, hand or fingers to check for swelling or tenderness. Your healthcare provider may also ask you to perform certain movements, such as forming a fist or rotating your wrist, so they can isolate the source of your pain.

Sometimes, symptoms of wrist tendinitis are similar to those of other conditions that affect the wrist and fingers, such as:

  • Arthritis causes painful swelling and inflammation in your joints.
  • Carpal tunnel syndrome is compression of a nerve in your wrist that can lead to numbness and tingling.
  • Trigger finger occurs when inflamed tendons cause your finger to remain stuck in a bent position.
  • Wrist fractures are breaks in the bones of your wrist.

Your healthcare provider may order imaging scans, such as an X-ray, MRI or ultrasound, to rule out these conditions.

Approach More Yoga Poses That Are Better Suited For You

Sometimes, wrist pain may be an indicator that the yoga pose youre trying is not the pose for you, at that moment. Advanced poses can be difficult to achieve and ask a lot of your body. If youre someone who is just starting their yoga practice, look for gentle yoga exercises that can help you get moving without demanding as much from you. Look for sequences and postures that dont require you to practice weight-bearing poses, as well.

If you have an underlying condition, recent injury, or simply dont have as much wrist support due to aging, consider seeking out yoga poses more appropriate for your age that help you reap the benefits of yoga without dealing with consequences like wrist pain. With the right plan, wrist pain doesnt have to stop you from enjoying yoga!

How To Relieve Wrist Pain

This article was medically reviewed by Troy A. Miles, MD. Dr. Miles is an Orthopedic Surgeon specializing in Adult Joint Reconstruction in California. He received his MD from the Albert Einstein College of Medicine in 2010, followed by a residency at the Oregon Health & Science University and fellowship at the University of California, Davis. He is a Diplomat of the American Board of Orthopaedic Surgery and is a member of the American Association of Hip and Knee Surgeons, American Orthopaedic Association, American Association of Orthopaedic Surgery, and the North Pacific Orthopaedic Society.There are 13 references cited in this article, which can be found at the bottom of the page. This article has been viewed 98,919 times.

Wrist pain is a common complaint for many people, although it has quite a few different causes. It’s often caused by ligament sprains from minor trauma, although other reasons include repetitive stress, tendonitis, carpal tunnel syndrome, arthritis, gout and bone fractures.XTrustworthy SourceMedlinePlusCollection of medical information sourced from the US National Library of MedicineGo to source Because wrist pain has so many factors, accurate diagnosing is important for determining the most effective treatment. Regardless, caring for wrist pain at home is similar no matter the cause.

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What Is Wrist Pain

  • Wrist pain is a common condition with several causes. The joint of the wrist plays a part in simple movements, from typing to writing. When pain occurs, it can interfere with daily activities and even affect a person’s quality of life. The wrist is not a joint. Instead, it is made up of several small joints where the bones of the hand and forearm meet.
  • Wrist pain may develop because of sudden impact or injury. For example, a wrist sprain may cause discomfort when the ligament is overstretched. This type of wrist pain usually appears suddenly when the injury occurs. Here we will explore common causes, signs, and treatment options.
  • Popping Your Wrist By Yourself

    Pin on workouts
  • 1Hold your arm at a 90° angle with your palm facing down. Sit or stand in a comfortable position so you can relax your wrist. Hold your elbow close to your side as you put your hand out.XResearch source
  • Relax your fingers and wrist as much as you can.
  • 2Apply pressure to the back of your wrist using your other thumb. Wrap your opposite hand around your wrist with your fingers over the bottom of your palm and your thumb against the back of your wrist. Apply gentle pressure to the back of your wrist using your thumb. Then, gently bend your wrist backward toward your body.XResearch source
  • Feel around with your thumb for the small divot in the back of your wrist. This is the lunate bone, a carpal bone in the hand that is often associated with pain and discomfort in the wrist.
  • 3Press on the heel of your hand as you bend your wrist forward. Hold up your hand and turn it so your palm faces your body. Bend your wrist toward your body as you gently press where your wrist meets the heel of your hand.XResearch source
  • You may feel a slight pop or a crack as you bend your wrist back and forth. This is a good signit means that the adjustment is working.
  • It can be slightly difficult to pop your wrist on your own. Try to really relax your wrist and your fingers to feel a pop.
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    Hands And Knees: Wrist Stretch

    You can do the same stretch on your hands and knees. Line up your knees underneath your hips, then place your palms on the ground underneath your shoulders. Turn the right hand to the right so that the fingers are reaching towards your knees and the wrist crease is reaching towards the front of the mat. Lean back to feel a stretch in the back of the wrist, and hold for a few breaths. Then switch to the left wrist.

    How Do I Make My Wrists Not Hurt When Playing Bass

    To avoid wrist pain while playing the bass, make sure to properly warm-up before playing. Your posture and hands need to be kept relaxed and your wrist should be kept straight. If you still experience pain, wear your bass higher up on your chest and lower the action and tension of your strings.

    Here are some of my key tips for stopping your wrist from hurting while playing the bass:

    Warm-up: You should always warm-up before rehearsing or performing. Nowadays I do this by playing scales and various finger exercises. This not only warms the hands up but also adjusts them to playing bass. Another great way to warm your hands up is to use heat packs or a Gripmaster. I go into detail about these options in my article on playing bass with cold hands.

    Straight wrist: Keep the wrist of your fretting hand straight when you are playing the bass. You should never grip the neck at an unnatural or contorted angle. If you notice yourself doing this, make it your number one priority to change this habit. It will lead to more pain down the road if you continue playing with a bent wrist.

    Strap height: If you are experiencing wrist pain, it might help to strap your bass higher up on your chest. This way you wont have to stretch your hands as far to reach the notes you want to play.

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    Stretches For Pain Relief

  • 1Point your fingers down to stretch the top of your wrist. Sit down in a comfortable position and put your arms straight out in front of you. Hold your hands in a fist, then push your wrist downward to point your fingers at the floor. Hold the stretch for about 30 seconds.XResearch source
  • This stretch works your wrist extensors, which connect to your forearms.
  • If this stretch is too intense, uncurl your fingers and let them hang loosely instead of making a fist with your hands.
  • 2Point your fingers upward to stretch the bottom of your wrist. Sit in a comfortable position with your arms straight out in front of you. With your hands in fists, point your fingers upward so your palms face straight out. Hold the position for about 30 seconds, then give your wrists a rest.XResearch source
  • This stretch is great for your wrist flexors.
  • For a more intense stretch, uncurl your fists and point your fingers straight up at the ceiling.
  • 3Hold your hands in a praying position to stretch both of your wrists. Bring your palms together and hold your hands flat like youre praying. Slowly push your wrists in toward your torso, feeling the stretch in your wrists. Hold the position for 3 to 5 seconds, then release your hands.XResearch source
  • Do this exercise 8 to 10 times, or until you feel relief.
  • Be Proactive Not Reactive

    How to stop wrist pain when writing!

    How many million Americans work at a computer or laptop all day? There are more than we can count, and all of them can be afflicted with wrist pain. Whether it comes from arthritis, poor posture, or simply the constant repetition of pounding the keyboard, wrist pain is a common complaint. It can affect your productivity and if left untreated, may create more serious issues.

    In order to prevent certain conditions like the numbness and tingling of carpal tunnel syndrome or De Quervains tendonitis, be aware that the nerves, muscles, and tendons in our neck are connected to our shoulder, then run down our arm to our wrist and fingers. If theres an problem in our neck muscles or nerves, its possible to feel the pain in our wrist.

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    Tell Me About Your Wrist Pain

    Do the wrist and finger extension test. I go into detail how to do the test HERE.

    The results of this test, when combined with symptoms will tell you what your problem likely is, what type of doctor you should see, and what type of sweet-spot treatment you should get.

    Remember, if your problem is a screw, only a screwdriver will work. Using a hammer or wrench for your screw will only make you look silly and will result in lots of wasted time and energy.

    Below, Ill assume youve rested your wrist for at least two weeks.

    If you havent rested for 2 weeks, no ones body can heal or recover when youre constantly adding more wood to the fire by continuing to use damaged tissue.

    Stop adding wood to the fire and the fire will die down .

    If your test is really good like below AND at least one of the following is true:

    • your wrist pain is worse than 7 out of 10
    • your wrist pain is sharp or stabby
    • when you contract your finger and forearm muscles into your other hand without shortening the muscle, you have wrist pain.

    Youll need to see an orthopedic doctor to get an MRI of the wrist to determine which parts are damaged and what the potential solutions are for them.

    If your test is moderately bad AND all of the following is true:

    • your wrist pain is less than 7 out of 10
    • your wrist pain is NOT sharp or stabby

    You should find an Integrative Diagnosis doctor who can diagnose all of the parts of your problem and prioritize solutions for your top #1 to #3 biggest problems.

    How To Avoid Post

    Post-traumatic wrist arthritis may be late-onset but it is also permanent without surgery. If your physician diagnoses this condition, then you will need to consider corrective surgery to re-align your wrist. You may still have cartilage troubles throughout your life, but you can still do your favorite exercises if you do so carefully with awareness that your wrists are a weak point in your form.

    Wearing firm wrist wraps or supportive wrist braces is the best way to continue exercising with post-traumatic arthritis. However, if any particular exercise becomes too painful no matter what brace or position you use, then youll need to re-build your workout routine.

    You may also find that giving extra attention to wrist-care can be rewarding and open more exercises up to you. Remember to roll out your wrists and to treat them with heat, cold, and pressure as is most fitting depending on whether they hurt or swell. Always exercise with wraps or wrist braces to reduce the chances of additional wrist injury or pain.

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    Seek Help From A Wrist Specialist Near You

    If any of these exercises are causing you hand and upper extremities pain, please stop or adapt the exercise. If you are experiencing wrist pain, come see one of our hand and upper extremities specialists, Dr. Sam Crosby, or Dr. Thomas Dovan. Our wrist doctors can discuss treatment options with you and refer you to a physical therapist.

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    Stretches For Wrists And Hands

    Fix Wrist Pain!

    Your hands perform a variety of tasks every day, from gripping a steering wheel to typing on a keyboard. These repetitive motions can create weakness and stiffness in your wrists and fingers.

    Practicing simple exercises can help prevent injury. Exercises can strengthen your wrists and keep your hands and fingers flexible.

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    The Importance Of Stretching Wrists And Hands

    Wrist exercises increase flexibility and help lower the risk of injury. Stretches are recommended as a preventive measure or to ease slight pain. However, they should not be used by people with inflammation or serious joint damage unless recommended by a healthcare professional. This is because, in those cases, exercise could cause more harm to your wrists or hands.

    Always speak with your doctor before attempting new stretches or treatments. Its important to determine the exact cause of your wrist pain first.

    There are several easy wrist stretches you can do at your desk at work.

    Wrist Pain Treatment At Home

    Self-care for wrist pain is very effective in most cases. Pain caused by a wrist overuse injury will often improve if you stop the activity. The longer you continue the activity, the worse the pain can be and the worse the damage may be to the wrist structure. The most common home-care recommendation for joint injuries is the RICE method:

    • Rest. Reduce your activity, alternate with your other arm if possible, or take a break altogether.

    • Ice. 20 minutes a few times a day or more, for several days. Take care with your skin to avoid direct contactplace a towel between the ice pack and your wrist.

    • Compress your wrist. Wrap your wrist with a compression or pressure bandage to help support it and reduce swelling if any is present. A wrist brace is another option that can limit movement, allow the area to heal, and prevent further injury. If you are unsure of what type of wrist support to use, ask your doctor, physical therapist, or an athletic trainer for their recommendation.

    • Elevate your wrist. Keeping your arm elevated above the level of your heart will help decrease swelling.

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    Wrist Rotations And Rolls

  • 1Circle your wrists slowly in each direction 10 times. Sit or stand in a comfortable position. Raise your hands up near your shoulders, keeping your palms facing out. Relax your fingers, then slowly rotate your wrists inward toward your body. Use your full range of motion to stretch out your wrists. Do 10 rotations, then reverse directions and circle your wrists outward away from your body.XResearch source
  • Do 10 repetitions on each side.
  • Try making fists with your hands when you do wrist circles. This can improve blood flow to your hands.XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to source
  • 2Flip your palms up and down. Sit down in a chair and place your forearm on the edge of a table with your hand hanging off. Tuck your elbow against your side and turn your hand palm-facing down. Then, flip your hand up so your palm faces the ceiling. Do this 10 times, then switch hands.XResearch source
  • The flipping motion helps loosen up your joints and relax your wrist. If you feel any pain, stop doing the exercise right away.
  • Repeat the steps to complete 10 wrist and arm rolls.
  • Try to roll up your wrists and arms with a smooth, continuous motion.
  • Go as far as you can with this stretch, but dont push yourself past your comfort level.
  • What Is Wrist Tendinitis

    Avoid Wrist Pain from Drumming, Increase Performance, Play FOREVER

    Wrist tendinitis is inflammation in the tough tissues of your wrist that connect the muscles of your forearm to bones in your hand. There are about six tendons in your wrist that help you control your wrist, hand and fingers. Irritation and wrist pain can affect any of these tendons if you overuse them or sustain an injury such as a sprain.

    One of the most common forms of wrist tendonitis is de Quervains tendinitis. It affects the tendons near your thumb. You can also get ulnar tendinitis, which is irritation of the tendons on the pinkie side of your hand.

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    Stop Your Mouse From Hurting Your Hands

    People who complain of hand stiffness when working at their desktop consult me regularly in my practice. If this is happening to you, you should consider your mouse as the primary source of the problem. There are other factors to consider, such as why hand pain occurs.

    As a general rule, to stop your mouse From hurting your hands you should keep close pressure between the middle part of your palm and the surface of the mouse. Ensure that your mousing hand is directly in front of your mousing shoulder and your armrest is 2-3cm higher than your table to avoid flexion injuries.

    Based on my 30 years of chair design experience, I will provide you with clear instructions on preventing low back pain while sitting and what you need to do if your back hurts from sitting. Following my simple recommendations in this blog will make you feel better and help you avoid back stiffness while sitting.

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