Sprain in your wrist restricting your abilities to write or perform basic human activities is a very common condition. However, the causes might be variable. The wrist is a very pivotal joint, playing a prime role in numerous basic movements. Excruciating pain and discomfort amplify difficulty, affecting one’s quality of life by large. Let’s quickly sneak-peak into the common cause of ache in the wrist. Bear in mind though, a human hand is a complex physical structure. From bones to ligaments and tendons, injuries can spring up anywhere that does lead to a terrible pain in the wrist.
So, what are the commonly known causes of wrist pain?
- Osteoarthritis – The condition highlight inflammation of joints. Little did you know that there are cartilages that work as a sheath over the bones. When the cartilage degrades and wears off, osteoarthritis pops up.
- Carpal Tunnel Syndrome – Yes, there’s a tunnel ranging from the forearm to the wrist. The syndrome shows up when the ligament is inflamed, creating pressure on the nerves. This leads to numbness and weakness of joints around the wrist.
- Rheumatoid Arthritis – It is an autoimmune disease wherein healthy tissues disintegrate and breaks down by the body’s natural immune system. One of its awful side-effects includes terrible wrist pain and swelling of joints.
- Repetitive Motion Syndrome – The name clearly spills the beans. If you are indulging in repeating tasks that casts some pressure on the joints, you are prone to get targeted with the condition. Obviously, overworked joints swell up, creating pressure on the surrounding nerves.
- Wrist tendonitis and bursitis – Tendonitis shoots up when the tendons around the wrist undergo frays and tears. The tendons are not just irritated but also experience inflammation at its worst. Bursa, on the other hand, are names given to little sacs that function as cushions in between joints. The sacs are replete with fluid. When these sacs are inflamed, it causes tenderness around the wrist area, topped with redness, swelling, and pain.
Plenty of other conditions are assigned as potential causes of wrist pain including fibrocartilage injuries and sprain. Getting versed in a few DIY exercises will help you bid farewell to unwanted pain and swelling around the wrist. Stay clear of restricted wrist mobility by indulging in a couple of promising exercising modules.
Which exercises to perform and stay away from wrist pain?
- Stretches – Your wrist is involved in plenary of tasks day-in-day-out. From grabbing a steering wheel to typing and chopping veggies, wrist and fingers play a pivotal role beyond doubt. Here’s explaining a few stretching rules to stay away from pain around the wrist.
Praying Position – To perform this stretch, first stand. Then gather your palms and place it in a praying position. Ensure that both elbows touch each other. Your hands should be placed right in front of your face and everything from the tip of your fingers to the elbow should touch. Now keep your palms pressed and lower your hands towards the waist, spreading the elbows by a little. Stop when you reach the belly button. Do you feel the stretch? Hold the position for a good 30 seconds and then repeat.
Clamped Fists – Stay seated. Keep your hands open and place it on your thighs. Remember, your palms should face upwards. Now roll in your hands and make it into fists. Refrain from clutching it too tight. Ensure that the forearms are touching the limbs. Now uplift your wrists off your legs and bend it back towards the body. Hold the position for around 10 seconds. Then, gradually descend your fists and loosen your fingers expanded. This should be another 10-second procedure, a post which repeats.
Extended Arm Stretch – Prolong your arm at a shoulder height right in front of you. Your palms should face towards the floor, downwards. Ease off your wrists ensuring that the fingers are pointed down. With the other hand being free, grab your fingers and push it towards yourself. Hold the stretch for 20-30 seconds and repeat. There’s also an opposite extended arm stretch that needs to be followed right after. To accomplish the position, extend your arm with your palms facing upwards towards the ceiling. With the other free hand, press your fingers down towards the bottom. Ensure that the pressure is quite gentle. Now pull back the fingers towards yourself. Hold for 10 to 30 seconds and keep the cycle on a roll, at least for three times.
- Wrist Supination – For this drill, you may stand or sit with your arms by your side.
The elbow should be bent, close to 90 degrees with the palms facing downwards. Now rotate your forearm so that your palm faces both upwards and downwards during the process.
- Thumb Extension – This drill is simpler than you think. Simply begin by positioning your thumb outwards. Now move your thumb closer to the palm and across. Then repeat!
- Yoga for the wrist and hand – Yoga is known for all good reasons. From enriching lives to kissing goodbye to various health issues, the goodness of yoga is known to all and sundry. Little did you know that you could achieve relief from wrist pain by performing a few drills. Here’s a couple:
Eagle Arms – Prolong your arms straight, parallel to the floor. Now cross your right arm over to the left, keeping it on top of your left arm. Bend your elbows by a bit. Position your right elbow into the curve of the left. The back of your hands should touch each other. Follow this up with a few movements. The right arm should be moved towards the right while left towards the left. Your palms should be face-to-face with the thumb of your right hand passing through the little finger of your left. Keep your palms well pressed, lifting your elbows and stretching the fingers. Ensure that the fingers point towards the ceiling. You might encounter the urge of lifting your shoulders but do resist it. Hold the position for 15-30 seconds and then repeat using the opposite hands.
Overhead stretch – This is a promising and effective stretch as it works on the forearms and hands. From beefed-up flexibility to boosted circulation, everything is achieved with this yoga type.
There’s much more like tennis ball squeeze, desk press, finger tendon glide and flex and extend. Getting started with these easiest of home exercises are bound to relieve you of the pain in your wrists. Try it!