Your wrist is a complex joint made up of many bones, muscles, and tendons. It connects your hand to your arm and allows you to move your hand in many directions. The wrists help you write, type, cook, and even play sports. But what happens when your wrist starts to hurt? Pain in such joints can make daily tasks challenging and uncomfortable.
In this guide, we will help you learn how to keep your wrists healthy and pain-free.
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Take Breaks
If you use your wrists a lot, such as for typing at work or playing video games, stopping your activity and resting every 30 minutes is essential. During these breaks, shake out your hands and stretch your fingers.
This helps reduce tension and gives your muscles a chance to relax.
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Stretch Regularly
Stretching can help keep your wrists flexible and reduces the risk of injury. Here are a few simple stretches:
Wrist Flexor Stretch
Extend your arm in front of you, palm facing up. Use the other hand to pull your fingers back toward your body gently. Hold for 15 seconds, then release.
Wrist Extensor Stretch
Raise your arm out front with your palm facing down. Use the other hand to push your fingers down gently until you feel a stretch on the top of your wrist. Hold for 15 seconds.
Repeat these stretches a few times daily to keep your wrists loose and flexible.
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Use Proper Posture
Good posture is crucial for keeping your wrists healthy. When you are sitting at a desk, make sure:
- Your chair is at the right height, so your feet are flat on the floor.
- Your computer screen is at eye level to avoid bending your neck.
- Your keyboard and mouse are positioned so your wrists stay straight while typing or clicking.
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Strengthen Your Wrists
Strengthening exercises can help build up the muscles around your wrists, providing better support. Some simple exercises include:
Stress Ball Squeeze
Squeeze a stress ball, hold for 5 seconds, then release. Repeat 10 times.
Wrist Curls
Use a light dumbbell for this exercise. Rest your forearm on a table with your hand hanging over the edge, palm up. Slowly curl the weight upwards, then lower it back down.
Do this 10 times, and then switch to palm-down wrist curls.
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Wear Wrist Supports
Wrist braces or supports can be helpful if you are doing activities that strain your wrists, such as lifting weights or playing sports.
They help keep your wrist in a neutral position and provide extra stability. Make sure the brace fits well and is comfortable to wear.
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Avoid Repetitive Motions
Repetitive motions can lead to overuse injuries. If your job or hobby requires repetitive wrist movements, try to mix things up.
For example:
- Use different tools or equipment to perform tasks.
- Alternate between tasks that require different movements.
- Take frequent breaks to stretch and rest your wrists.
When to See a Wrist Surgeon
Here are key indicators of when it may be time to visit a wrist surgeon:
Persistent Pain
If wrist pain persists after resting and trying home treatments, it may be time to see an orthopedic doctor. Persistent pain could indicate a more serious issue that needs medical attention.
Swelling and Redness
Swelling and redness around the wrist can indicate inflammation or infection. If you notice these symptoms, it is important to consult with a healthcare professional for the appropriate treatment.
Numbness or Tingling
Numbness or tingling in your fingers or hand can signal nerve problems, such as carpal tunnel syndrome.
If you experience these sensations, especially at night or when using your hands, you should see a wrist surgeon for an evaluation.
Decreased Range of Motion
If you find it difficult to move your wrist fully in any direction, this could be a sign of an issue that needs medical attention.
A wrist doctor can help diagnose the problem and recommend treatments to improve your wrist’s range of motion.
Injury
If you have had an injury, such as a fall or blow to your wrist, and you experience significant pain, swelling, or bruising, it is vital to see a wrist surgeon.
You may need an X-ray or other imaging tests to check for fractures or other damage.
Changes in Wrist Shape
It is important to seek medical advice if you notice a change in the appearance of your wrist, such as a bump or deformity.
These changes could indicate a cyst, tumor, or another condition that needs treatment.
When you experience these symptoms, seeing a wrist surgeon promptly can help prevent further damage and ensure you get the right treatment for your wrist health.
The Best Wrist Surgeon in Miami Lakes & Plantation, FL
Keeping your wrists healthy is key to a comfortable, active life. By following these tips, you can reduce the risk of pain and injury in your wrists. If you have concerns about your wrist health, consult a healthcare professional.
Orthopaedic Hand and Arm Center’s Dr. Tosca Kinchelow is here if you need the best wrist surgeon near you. As a board-certified orthopedic surgeon, she will make sure you receive the care you deserve. Do not hesitate to call us at (954) 635-5300 with any questions. If you wish to book a visit with Dr. Kinchelow, submit an appointment request form.
Let us be your trusted medical partner in caring for your wrists. We look forward to serving you!
Sources:
https://my.clevelandclinic.org/health/body/25060-anatomy-of-the-hand-and-wrist
https://my.clevelandclinic.org/health/symptoms/17667-wrist-pain
https://www.mayoclinic.org/diseases-conditions/wrist-pain/symptoms-causes/syc-20366213
