The wrists are tremendously important to us, yet they are often neglected. They are essential to our basic daily activities such as typing, eating, exercising, and others. Unfortunately, this overuse of the wrist can often result in injury, pain, or inflammation.
Thankfully, there are several exercises and strategies to prevent wrist problems and injuries from occurring in the first place.
Let’s talk about the structures of the wrist and dive into exercises and strategies to keep our wrists healthy and injury-free.
Understanding Wrist Anatomy
The wrist is a complex structure that serves as the bridge between our hand and forearm. It’s responsible for the wide range of motion we achieve with our hands, allowing us to perform numerous day-to-day tasks.
At its core, the wrist is made up of eight small bones known as carpal bones. These are arranged in two rows and work together to give us flexibility and rotation in our wrists.
The wrist isn’t just about bones, though. Ligaments and tendons play a crucial role, too. Ligaments are tough bands of tissue that bind the bones together and thereby provide stability to the wrist.
Tendons, on the other hand, link the muscles of the forearm to the bones of the hand. When these muscles contract, they pull on the tendons, causing our fingers and thumbs to move.
Lastly, arteries deliver blood to the wrist, and nerves (like the median, ulnar, and radial nerves) provide the ability to feel and move the hand.
Common Injuries of Wrist
Here are some common injuries of the wrist.
- Carpal Tunnel Syndrome: This problem occurs due to undue pressure exerted on the median nerve within the wrist. Sensations of numbness, tingling, and weakness in the hand are common signs.
- Tendonitis: This condition refers to the inflammation of tendons, which are responsible for connecting muscles to bones. It can lead to pain and swelling in the affected wrist.
- Sprains and Strains: These injuries happen when the ligaments or tendons in the wrist undergo excessive stretching or tearing. They can result in pain, swelling, and bruising.
- Fractures: The term ‘fracture’ refers to a broken bone in the wrist. Wrist fractures can be a result of falls, accidents, or sports-related injuries.
Exercises to Strengthen Wrist and Prevent Injuries
To maintain wrist health and prevent injuries, you can incorporate the following exercises into your daily routine.
Praying Position Stretches
Stand upright and bring your palms together in a prayer position, ensuring that your elbows touch each other. Your hands should be close to your face, with your arms connected from your fingertips to your elbows. Gradually spread your elbows apart while lowering your hands to waist level. Once your hands reach your belly button or you feel the stretch, pause for 10 to 30 seconds before repeating.
Extended Arm
Stretch your one arm forward at shoulder level with your palm facing the ground and your fingers pointing downward. Use your other hand to gently pull your fingers back towards your body. Maintain this position for 10 to 30 seconds.
Clenched Fists
Sit down and place your open palms on your thighs, facing upwards. Slowly close your hands into fists (without clenching too tightly), raise your fists off your legs, and draw them towards your body, bending at the wrist. Hold this position for 10 seconds, then lower your fists, slowly spread your fingers wide, and repeat 10 times.
Figure Eights
Interlock your fingers before you, keeping your elbows tucked into your sides. Gently move your interlocked hands in a figure-eight pattern, allowing your wrists to rotate fully so your hand alternates are on top. Do this for 10 to 15 seconds, rest, then repeat.
Eagle Arms
Extend your arms forward parallel to the floor, crossing your right arm over your left with the right arm on top. Bend your elbows and place your right elbow into the crook of the left so the backs of your hands touch.
Move your right arm to the right and your left arm to the left, allowing the thumb of your right hand to pass by the little finger of your left. Your palms should now be facing each other. Press your palms together, lift your elbows, and stretch your fingers towards the ceiling.
Be sure not to lift your shoulders as you raise your arms. Hold the eagle arm for 15 to 30 seconds and repeat on the other side.
Strategies to Prevent Wrist Injuries
The following are some strategies you can incorporate into your daily life to prevent wrist injuries.
Take Frequent Breaks
Repetitive wrist movements, such as typing or manual labor, can place a lot of strain on your wrists over time.
To prevent injuries, it’s essential to take regular breaks. This means pausing your wrist-associated activity every hour or so and resting your wrists. During these breaks, you can perform gentle wrist stretches or simply shake your hands to improve circulation and relieve tension.
Use The Right Equipment
If you’re involved in sports or physical activities that could pose a risk to your wrists (like skateboarding, rollerblading, or certain gym exercises), ensure to use the correct protective equipment. For instance, wrist guards can provide support and cushioning, reducing the impact if you fall or stumble.
Maintain Good Posture
The position of your wrists while performing activities can significantly influence the amount of strain they experience. When typing or doing similar tasks, try to keep your wrists straight and aligned with your forearms, not bent up, down, or to the sides.
This neutral position reduces the pressure on your wrist’s median nerve, helping to prevent conditions like carpal tunnel syndrome.
Use Ergonomic Devices
Ergonomics refers to designing or arranging workplaces, products, and systems to fit the people who use them. Ergonomic keyboards are designed to place your hands more naturally while typing, reducing strain on your wrists.
Similarly, mouse pads with wrist supports or ergonomic mice can keep your wrist in a neutral position and distribute pressure more evenly when using a computer mouse. These adaptations can significantly reduce the risk of wrist discomfort and injury.
Wrist Surgeon in Miami Lakes and Plantation, FL
At The Orthopaedic Hand and Arm Center, our highly trained and board-certified orthopedic doctor, Dr. Tosca Kinchelow, specialize in diagnosing and treating a comprehensive range of condition affecting upper extremities like hand, wrist, elbow, and shoulder. Our orthopedic doctor can not only provide you with surgical and nonsurgical treatment for your injuries but also equip you with the knowledge necessary to prevent injuries from occurring in the first place.
If you want to schedule a consultation with one of our providers, call us today at (954) 635-5300 or use our convenient request an appointment Form. We look forward to serving you!
