Wrist pain is experienced by many people for various reasons. Typically, this condition results from a sprained ligament due to minor trauma. Some other causes include: repetitive stress, tendonitis, carpal tunnel syndrome, arthritis, gout and bone fractures. Because wrist pain has many factors, an accurate diagnosis is necessary to determine the best treatment. However, the process for treating wrist wrists at home is all the same, regardless of the cause.
Step
Part 1 of 2: Treating Wrist Pain at Home
Step 1. Rest the injured wrist
If you notice pain in one or both wrists, avoid strenuous activity and rest for a few minutes, hours, or even days depending on the trigger for the pain. In addition to rest, raise the wrist above heart level as much as possible to prevent the development of swelling/inflammation.
- A 15-minute break should be enough to reduce wrist irritation if you're doing repetitive work, such as working at the cash register or constantly typing on the computer.
- Serious trauma to the wrist, whether from work or sports, requires more rest and a doctor's diagnosis (see below).
Step 2. Change job post
Repetitive/repetitive activities at home or at work have a significant effect on mild to moderate wrist pain. Carpal tunnel syndrome (SLK) is an example of repetitive stress on the wrist that irritates the main nerves leading to the hand. To counter this repetitive stress, make adjustments to the work environment, such as lowering the keyboard so that your wrists don't point upwards when typing, adjusting your chair so your forearms are parallel to the floor, and using an ergonomic keyboard, mouse, and typewriter.
- Some of the symptoms of SLK include a burning sensation, twitching pain, numbness, or tingling in the palms and wrists, as well as weakness and decreased dexterity.
- People who frequently work at computers, cash registers, use rackets, sew, paint, write, and use vibrating tools are susceptible to SLK and other repetitive stress injuries.
Step 3. Wear a wrist splint
Another tactic to prevent and relieve most wrist pain is to wear a splint specifically designed for the wrist (also called a support or brace). Wrist splints come in many sizes and materials, but are designed to relieve wrist pain. Depending on your job and lifestyle, it's a good idea to start with something less restrictive (such as neoprene) that still allows you to move freely, instead of the stiffer type, which is more supportive and restrained.
- You can still wear a wrist splint during the day while working or exercising to protect your wrist.
- However, some people also need to wear a splint at night to keep the wrist in a straight position, which prevents irritation of nerves and blood vessels. This treatment is commonly performed by patients with SLK or arthritis.
- Wrist splints can be purchased at most pharmacies and medical supply stores. If requested, the doctor may provide one for free.
Step 4. Apply to the area most sensitive to pain
Wrist caused by sudden trauma, such as falling when the arm is outstretched or lifting too heavy a weight, causing immediate pain, inflammation, and potential bruising. An effective way to relieve wrist pain is to apply cold therapy as soon as possible to relieve and prevent swelling and pain.
- The types of cold therapy that you can do include using shaved ice, ice cubes, cold gel packs, a bag of frozen vegetables from the freezer.
- Apply cold therapy to the sore or inflamed wrist for 10-15 minutes at a time, every hour, for approximately 5 hours post-injury to get the best effect.
- Regardless of the type of cold therapy used, do not apply ice directly to the skin. You should first cover it with cheesecloth or a towel to prevent frostbite.
Step 5. Eat over-the-counter (OTC) commercial drugs
Whether your wrist pain is acute (due to a sudden injury) or chronic (it's been going on for more than a few months), commercial medications can help control the pain and slightly increase the functionality and range of wrist movement. Commercial anti-inflammatory drugs, such as ibuprofen and naproxen, are generally more effective for acute wrist pain because they fight pain and inflammation. On the other hand, pain relievers such as acetaminophen are more suitable for chronic conditions such as arthritis.
- It is recommended that commercial anti-inflammatory drugs and pain relievers be taken for a short period of time (less than two weeks at a time) to prevent common side effects, such as stomach irritation, intestinal disorders, and reduced organ function (liver, kidney).
- Do not take anti-inflammatory drugs and pain relievers at the same time, and always adhere to the safe dosage prescribed on the package.
Step 6. Stretch and strengthen
As long as your wrist isn't broken or severely inflamed, you can do stretching and flexibility exercises every day to prevent and combat wrist pain. The increased flexibility and strength of the ligaments and tendons of the wrist will make it more “durable” at work or in sports. For people with SLK, this stretch will reduce pressure on the median nerve, which is connected to the muscles of the hand.
- One type of extension-type stretch that is effective for the wrist is done by placing the palms together as if in prayer. Then, raise your elbows until you feel a comfortable stretch in your wrists. Do it for 30 seconds 3-5 times a day for best results.
- Wrist strengthening exercises can be performed with light dumbbells (less than 4.5 kg) or an elastic band or hose. Extend your arms in front of you with palms facing up and grip the handles of dumbbells or an elastic band/hose. Then, bend your wrists toward your body against the pressure.
- Stretching and strengthening both wrists should always be done together, even if only one is painful. Both sides should have similar strength and flexibility regardless of which side of the hand is dominant.
Part 2 of 2: Treating Wrist Pain
Step 1. Make an appointment with the doctor
If wrist pain lasts more than a week or is very severe, schedule an appointment with your doctor's office. Your doctor may order X-rays to see if your wrist is broken, dislocated, infected, or has arthritis. The doctor may also perform blood tests to rule out infection, inflammatory arthritis or gout, such as rheumatoid arthritis.
- Symptoms of a dislocated wrist include: severe pain, reduced range of motion, odd (bent) wrist angles, and widespread swelling and bruising.
- Fractures can occur in the small bones in the wrist (carpals), or at the ends of the bones of the forearm (radius and ulna). Slips, falls, and hitting hard objects are often the cause of wrist fractures.
- Wrist bone infections are rare, but usually occur in drug users and can be triggered by trauma. Severe pain, swelling, skin discoloration, nausea and fever are symptoms of a bone infection.
Step 2. Take stronger prescription drugs
For more serious injuries and arthritis, strong prescription medications are needed long-term to control wrist pain and inflammation. For example, you can take non-steroidal anti-inflammatory drugs (NSAIDs) such as: diclofenac, Fenoprofen, indomethacin. COX-2 inhibitors, such as Celebrex, are another type of NSAID that are more stomach friendly.
- Wrist osteoarthritis is an “obsolete” type and usually causes stiffness, twitching pain and a frictional sound when moving. Wrist rheumatoid arthritis is much more painful, inflamed, and oddly shaped.
- Disease-modifying anti-rheumatic drugs (DMARDs) are able to fight some forms of inflammatory arthritis by suppressing the immune system.
- Biologic response modifiers aka biologics are another type of prescription medication used for rheumatoid arthritis, but they must be injected. This drug also works by altering the function of the immune system.
Step 3. Ask about steroid injections
Another type of anti-inflammatory treatment is corticosteroids, which can be taken as a pill, but are usually injected into the wrist if the pain doesn't go away after a few months. Corticosteroids fight swelling and pain quickly and effectively, but can weaken the tendons and bones of the wrist. Therefore, treatment is limited to 3-4 injections per year.
- Severe tendonitis, bursitis, CTS, stress fractures and recurrence of inflammatory arthritis are reasons to consider corticosteroid injections.
- This procedure is quick and can be performed by a doctor. The results are often felt within minutes and are quite dramatic, at least within a few weeks or months.
Step 4. Request a referral for physiotherapy
If wrist pain is chronic and also involves weakness, your doctor may suggest seeing a physical therapist to teach you specific and tailored stretches and exercises. The therapist can also move your joints so they are less stiff, which is great for osteoarthritis. Physical therapy is also very helpful to rehabilitate the wrist after a surgical procedure.
- Physical therapists may use electronic machines to assist with strengthening and pain relief, such as muscle stimulation, ultrasound therapy, and TENS devices.
- Physiotherapy treatments are usually performed 3 times per week and last 4-6 weeks for the most chronic wrist problems.
Step 5. Consider having surgery if needed
In serious cases, surgery is needed, especially to repair severely broken bones, dislocated joints, torn tendons and strained ligaments. For significant bone fractures, surgery can usually involve metallic devices in the wrist, such as plates, pins, and screws.
- Most wrist surgeries are performed arthroscopically, which is a long, small cutting device with a camera on the end.
- Stress or minor (hairline) fractures of the wrist usually do not require surgery. These injuries only require a cast or brace for a few weeks.
- Carpal tunnel surgery is fairly common and involves cutting the wrist and/or relieving pressure on the median nerve. Recovery time can be up to 6 weeks.
Tips
- Reduce the risk of falling with outstretched arms by wearing the right shoes, removing dangerous items in the home, adding lighting to the house, and installing handrails in bathrooms.
- Wear wrist guards and other equipment for players in high-risk sports, for example: American football, snowsurfing, and rollerblading.
- People who are pregnant, menopausal/menopausal, overweight and/or diabetic are more susceptible to SLK.
- Women who do not get enough calcium intake (very less than 1,000 mg a day) are very susceptible to wrist fractures due to osteoporosis.
