Do you have pain in your wrist and experience stiffness or discomfort when using your hand

Do you have pain in your wrist and experience stiffness or discomfort when using your hand? Then you may have overstrained it

Causes and Symptoms

If your job involves many repetitive movements with your hands, such as in office work or caregiving tasks, these movements can lead to overloading of the joints, muscles, and tendons in the wrist. You may also experience discomfort in your thumb.

Symptoms can include pain, stiffness, reduced strength, or slight swelling in the wrist. You may also feel tenderness in the forearm muscles or possibly irritation in the wrist when using your thumb. Additionally, wrist pain can cause pain in your elbow as you naturally try to avoid the pain from your wrist and therefore compensate with other parts of your body.

If your pain has arisen due to trauma, it’s a good idea to consult your doctor before following the advice and exercises provided below.

What can you do yourself?

The pain in the joint arises due to the repetitive movements you often make with your hands. The same strain is placed on the joint, and the same muscles are used constantly. You can prevent discomfort by trying to vary your wrist movements in your daily work and performing the exercises listed below.

If you have a particularly tender/swollen spot where the thumb meets the wrist, a wrist guard with a thumb brace can help you become more aware of your thumb and wrist movements.

Wrist rotation

How to do it: Extend your arms out in front of your body. Slowly rotate your wrists in a clockwise circular motion for 10-15 seconds. Repeat the exercise in a counter-clockwise direction.

Finger stretch

Repetitions: 3-5x 10-15 seconds

How to do it: Stand with your arms straight in front of you and your hands flat on a wall or table. Tilt your fingers back so that you feel a stretch in your palm, forearm and possibly fingers.

Wrist curls

Reps: 3-5x 10-15 seconds

How to do it: Sit on a chair with your hands in front of your body, palms facing each other. Rotate your hands downwards so that you feel a stretch in your wrists and forearms.

Wrist Rotation Strength Exercise

Reps: 2x 6-8 repetitions

How to do it: Place your elbows against the side of your body with a 90 degree bend in the elbow joint. Hold the elastic between/around your hands and the back of your hand pointing upwards. Turn your forearm outwards and rotate the back of your hand downwards. Return to starting position.

Wrist Extension

Repetitions: 2x 6-8 repetitions

How to do it: Place your forearm on the edge of a table or armrest with your hand over the edge. Palm facing down. Hold the elastic band with your fingers. Place your other hand on your thigh and hold onto the other end of the elastic band. Bend your wrist against the resistance of the elastic band and feel your muscles on the top of your forearm tighten.

Wrist Flexion

Reps: 2x 6-8 reps

How to do it: Sit on a chair and hold your arms out in front of you with your palms facing each other. Slowly bend your wrists down so your fingers point toward the floor and hold this position for 10-15 seconds. Repeat the exercise 3-5 times.

Forearm Stretch 1

Reps: 2x 6-8 reps

How to: Stand with your arms extended out to the sides and your thumb pointing down. Make a loose fist with your thumb inside your hand. Gently bend your wrist down toward the floor. Hold for 15-20 seconds. Switch arms.

Forearm Stretch 2

Reps: 2x 6-8 reps

How to: Hold your arms in front of your body with your palms facing each other. Raise your elbows toward the ceiling while keeping your hands in front of your chest. Feel a stretch in your forearm. Hold the stretch for 10-20 seconds.