A little self care and a few exercises as home remedies for wrist pain can both help relieve wrist pain and prevent further injury and long-term problems.
Although many people are concerned about developing carpal tunnel syndrome, many other conditions can be the cause of wrist pain, including:
Consult a healthcare professional for a diagnosis.
If you work at a computer, here are some suggestions for your work set-up to help relieve wrist pain and prevent further repetitive strain injury.
You can also ask a massage therapist to help you deal with underlying muscle tension that might be contributing to the pain or to provide injury massage.
Exercises and stretches are important home remedies for wrist pain.
Wrist exercises can help keep your wrists mobile and strong and prevent problems. The forearm muscles that move the wrists are called wrist extensors and flexors. To flex your wrist, hold your hand with palm down and point the fingers downward. To extend your wrist, pull your hand back.
The following exercises are for generally healthy wrists feeling a little stiff or weak. If you have a specific wrist problem, consult a healthcare or exercise professional to adapt exercises for wrist pain to your specific needs.
Range of motion:
Start with active range of motion exercises, simply extending and flexing your wrist and moving it from side to side. Another option is to move your wrists in circles or figure eights.
Stretches to help fix wrist pain:
Always be gentle using these wrist stretches for pain to avoid overstretching that can potentially tighten muscles or worsen injury.
Note: In general, hold each stretch for 15 to 30 seconds and repeat each one three times.
Wrist exercises for strength:
Using a light weight, move your wrist in the same motion as in the extension and flexion stretches. Start with only a few ounces and over time gradually add weight. If you feel wrist pain, use less weight.
You can do some gentle self-massage using pain-relieving essential oils.
Use heat to relax stiff joints and muscles or cold to numb acute pain and reduce inflammation. Contrast therapy—alternating between heat and cold — can offer the benefits of both. (Learn more about hydrotherapy.)
Rest your wrists as needed.
Evaluate how you use your wrists and make changes that support healthy joints.
Braces or splints are sometimes suggested, but be careful you don't use them so much that they cause the muscles around the wrist to become weak.
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