Our hands and wrists are essential for performing daily tasks and activities, yet they are often taken for granted until pain or injury occurs. Maintaining the health and functionality of these delicate structures is crucial for maintaining function and well-being.
Whether you are already experiencing hand pain or want to avoid pain, it is never a bad idea to take a preventive approach to preserve the health of the upper extremities. In this article, we’ll explore expert tips from an orthopedic hand surgeon on how to keep your hands and wrists healthy, prevent common injuries, and promote long-term mobility and function.
Avoid the Overuse of the Hands
To prevent hand and wrist pain when cooking, buying groceries, or lifting items, it’s essential to practice proper ergonomics and lifting techniques.
- When cooking, use ergonomic kitchen tools with padded handles to reduce strain on the hands and wrists, and take breaks to rest your hands during repetitive tasks.
- When buying groceries, use a shopping cart or bags with padded handles to distribute weight evenly and minimize strain on the hands and wrists.
- When lifting a pitcher of water or placing dishes in the dishwasher, try to lift items with both hands.
To prevent overuse injuries such as carpal tunnel syndrome and tendonitis, take regular breaks during activities that involve repetitive hand or wrist movements. When you are working on a computer or cleaning, try to take breaks from time to time.
Stretch and Strengthen Your Hands Regularly
Stretching can protect hand and wrist health by promoting flexibility and lengthening and loosening the muscles and tendons. It prevents muscle stiffness and increases blood flow to the muscles, which helps prevent injuries. Wrist flexor and extension stretches and finger flexor and extensor stretches can be very helpful.
Make use of hand grips and hand therapy balls to further strengthen the muscles in the hand, wrist, and forearm. The stronger the muscles in the hand, the lower the risk of developing an injury.
Practice Proper Ergonomics
Maintaining proper ergonomics is essential for preventing strain and injury to the hands and wrists, especially for individuals who perform repetitive tasks or work at a computer. Ensure that your workspace is ergonomically designed with a comfortable chair, adjustable desk height, and proper keyboard and mouse positioning to reduce strain on the hands and wrists. You may find that a mechanical keyboard and vertical mouse prevent hand pain at the end of the working day.
Use Hand and Wrist Supports
Using supports, such as wrist splints or braces, while working can help prevent hand and wrist pain by providing additional stability and support to the joints and muscles. These supports help maintain proper alignment and reduce the strain on the hands and wrists during repetitive tasks or activities that require prolonged use of the hands and wrists.
Additionally, supports can help distribute pressure more evenly across the hand and wrist, reducing localized pressure points and discomfort.
Wear Protective Gear
If you participate in sports or activities that pose a risk of hand or wrist injury, wear appropriate protective gear such as gloves or wrist guards to reduce the risk of trauma. In sports such as cycling and skiing, protective gear can help absorb impact forces and provide support to the hands and wrists during activity.
When working on repairs at home, wear work gloves that offer cushioning and padding to reduce pressure and friction on the hands, minimizing the risk of injuries such as blisters and abrasions. Additionally, work gloves can improve grip strength and stability, allowing for better control and handling of tools and objects.
Maintain a Healthy Lifestyle
A healthy lifestyle can contribute to overall hand and wrist health. Eat a balanced diet rich in nutrients such as calcium, vitamin D, and omega-3 fatty acids to support bone and joint health. Exercise regularly and perform stretches daily to keep your upper extremities flexible and strong. Do this daily instead of as a response to pain or injury only.
Avoid Excessive Smartphone Use
Excessive use of smartphones and other handheld electronic devices can contribute to a condition known as “texting thumb” or “smartphone thumb,” characterized by pain and inflammation in the thumb joint. Limit the amount of time spent texting or scrolling on your smartphone and take regular breaks to rest your hands and wrists.
Seek Expert Hand Care
If you are experiencing upper extremity pain or discomfort and it does not go away with self-care, have an orthopedic hand surgeon assess the problem. You can go weeks or months not knowing what exactly is causing the issue and suffering through the symptoms, or you can find out immediately and get started on the road to recovery. That is the difference between self-treatment and expert treatment.
Orthopedic Hand Surgeon in Miami Lakes & Plantation, FL
Dr. Tosca Kinchelow at The Orthopaedic Hand and Arm Center is a board-certified orthopedic hand surgeon experienced in the treatment and prevention of upper extremity conditions. We have a highly skilled team dedicated to symptom relief and preservation of function through comprehensive hand and wrist care.
Find out what we recommend for your condition. To schedule an appointment with Dr. Kinchelow, call our office today at (954) 635-5300 or use our online form.
