Free Yourself from Wrist Pain With These Expert-Approved Exercises

Are you looking for an easy way to free yourself from wrist pain? Luckily, there are a variety of expert-approved exercises that can help. From stretching to strengthening your wrists and beyond, we’ve got the information you need to finally find relief from wrist pain. Read on to discover the top exercises that will have your wrists feeling their best in no time.

Understanding Wrist Pain

Wrist pain is most commonly caused by overuse or repetitive motions like typing or playing video games. This type of strain can result from typing, texting, playing a musical instrument, using tools and equipment, or any other activity that requires frequent use of the hands. Additionally, arthritis can also contribute to wrist discomfort. However, other common causes of wrist pain include:

• Diabetes, which may cause damage to the nerves in the wrist and hand
• Arthritis and the more aggressive rheumatoid arthritis
• Sports injuries or accidents that sprain the joint
• Ganglion cysts that press on the nerves
• Degenerative disorders like Kienbock’s disease
• Gout and pseudogout due to calcium deposits
• Bursitis and tendonitis
• The hormonal changes of pregnancy and menopause

Risk Factors

Wrist pain can happen to anyone — whether you’re very sedentary, very active or somewhere in between. But the risk may be increased by:

• Sports participation. Wrist injuries are common in many sports, both those that involve impact and those that involve repetitive stress on the wrist. These can include football, bowling, golf, gymnastics, snowboarding and tennis.
• Repetitive work. Almost any activity that involves your hands and wrists, even knitting and cutting hair, if performed forcefully enough and often enough can lead to disabling wrist pain.
• Certain diseases or conditions. Pregnancy, diabetes, obesity, rheumatoid arthritis and gout may increase the risk of developing carpal tunnel syndrome.

Symptoms

When pain develops, it can manifest in a number of distinct ways. Separating the sensations can help you determine the exact cause. Watch out for symptoms like:

• Weakness and trouble closing the hand or holding items with just the wrist
• Swelling of the muscles and tendons
• Decreased strength of the thumb and forefinger
• Numbness and loss of sensation in the hand and wrist
• Heat and tenderness on the surface of the joint
• Throbbing feelings in the wrist or fingers

Exercises for Wrist Pain Relief

The good news is that you don’t have to suffer through wrist pain—there are exercises that can help! Here are some of the top expert-approved exercises for relieving or preventing wrist pain:

1. Wrist Stretches –

Stretching your wrists can help reduce pain and tension in the area. To start, extend one arm with your palm facing up. With your other hand, gently pull back on your fingers until you feel a gentle stretch in the wrist. Hold for 10 seconds then switch to the other arm.

2. Wrist Rolls –

To perform wrist rolls, hold your arm out in front of you with your palm facing down. Create a loose fist and roll your wrists clockwise for 10 seconds. Then, switch directions and roll the wrist counterclockwise for another 10 seconds.

3. Wrist Flexion/Extension –

Start by sitting in a comfortable position with both arms extended on either side. Keeping your elbows straight, slowly bend the wrist up and down for 10 repetitions. Then switch to the other arm.

4. Wrist Curls –

To do a wrist curl, start in a seated position with your forearm resting on your thigh or a table and your palm facing up. Hold a light dumbbell (1-3 lbs) in your hand and slowly curl the weight up towards your body. Slowly lower the weight to starting position and repeat for 10 repetitions then switch to the other arm.

Chiropractic Care for Wrist Pain

No matter the cause of your wrist irritation and tenderness, you can find non-invasive options to relieve your symptoms. There is no need to resort to surgery and the risk it brings until you have tried treatments from Advanced Chiropractic and Rehab that include:

• Stretches to relieve tension in the muscles and tendons
• Gentle massage therapy to eliminate pain
• Splints and braces to stabilize and put pressure on the joint
• Trigger point therapy
• Lifestyle changes to eliminate repetitive strain
• Joint injections to reduce inflammation and swelling
• Chiropractic adjustments

Make an Appointment with Advanced Chiropractic & Rehab

If you’re ready to free yourself from wrist pain, make an appointment with Advanced Chiropractic & Rehab today. We have a variety of treatments and exercises that can help manage your discomfort and keep you living an active lifestyle. Contact us today to get started!