How to get rid of Chronic Wrist Pain?

Cases of chronic wrist pain while doing our day to day activities are very common. The most common pathologies are carpal tunnel syndrome, wrist tendonitis and a long etcetera. Fortunately, the symptoms of chronic wrist pain can be improved by focusing on solving the root cause of the problem to achieve strong and long-lasting recoveries.

Why does wrist hurt when bending or turning it?

wrist brace

There are a number of common causes of wrist pain. Wrist pain when turning is usually related to the long thumb tendon. Wrist pain when turning or bending is usually caused by injuries such as a sprain. Injuries and overexertion can also cause inflammation of the tendons and bursitis. Here are some tips on what to do if you have pain in your wrist when bending or turning –

  • Place wrist in resting position: Elevated above the level of the heart.
  • Cool the wrist that hurts when rotating or bending with ice or a cold gel pack.
  • You can put on a wrist brace for as long as you need it to help immobilize your wrist.

Once you have taken these initial precautions, you should go to our physiotherapist specializing in wrist injuries.

What helps with wrist pain?

Depending on the pathology you have, wrist specialist physiotherapist will tell you that it can help your wrist pain. In carpal tunnel syndrome, manual therapy is done to release the entrapment of the median nerve. For De Quervain’s tenosynovitis, electrotherapy and massage therapy are recommended. For wrist bone fractures, an orthopaedic wrist splint is most often used for immobilization.

What to do for pain caused by wrist tendonitis?

In the event that you have chronic wrist pain, you can alleviate your pain in the following way – short-term cooling of the inflamed area as well as immobilization of the joint with a wrist splint. Pain relievers in the form of joint pain creams also help relieve pain and inhibit inflammation. If the symptoms do not disappear after a few days/weeks, you should contact physiotherapists so that they can treat the root cause of the wrist pain. Acute wrist pain usually lasts a few days, but if it becomes chronic, symptoms can last for weeks or months.

First exercise – wrist extension with extended elbow

Start the exercises by extending one arm in front, with the hand up and pointing the palm forward. With the opposite hand, pull your fingers of another hand toward your body. Stay in this position for 20 or 30 seconds and relax. Now switch sides and repeat. Do the movement with both hands.

Second exercise – wrist flexion with the elbow extended

Extend your arm in front of you, with your fingers pointed towards the floor. Gently, through the back of your hand, pull your fingers toward your body. Hold in this position and then switch sides and repeat.

Third exercise – prayer position

prayer position excercise

Bring your hands in a prayer position to the centre of your chest. Apply pressure, pushing gently against each other. This stretch will help to stretch both your fingers and your wrists. In this position, besides taking care to relax the shoulders, it is important that the forearms are straight.

Fourth exercise – inverted prayer

In this fourth exercise, you will take a position similar to the previous one, only inverted. This time, you should touch the backs of your hands so that the fingers are down, and maintain the position without using force. It’s also important to keep your forearms straight. It is a great exercise for stretching your wrist.

Fifth exercise – stretching for wrist pain

With your fist clenched, move in circles clockwise and counter clockwise. Try to do this sequence at least once a day.

How wrist brace can help you?

An orthopaedic wrist brace is the primary weapon fighting against acute or chronic wrist pain. It stabilizes your wrist muscle and joint so that you don’t turn or twist your wrist accidentally. At first, do some exercise for wrist pain (if any), suggested by your doctor. Once done, apply pain relievers in the form of gel, cream or spray. At last, put on the wrist brace properly. You must maintain the pressure so as not to block the veins or normal movements of the joint or muscle. Don’t give up on comfort while choosing the best wrist brace.

Article Submitted By Community Writer

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