Wrist Pain Prevention

Hand and wrist pain is becoming increasingly common with the amount of time most people spend on phones or computers. Whether your work requires frequent technology use or is a hands-on labor job, wrist pain prevention could be an important tool for you. It is important to focus on joint longevity to ensure you are able to do the things you love as you age.

What Causes Wrist Pain?

Tendonitis or carpal tunnel in the hand or wrist can cause pain and stiffness in the joint. Knowing what is causing your pain can help you know how to treat it. Our orthopedic doctors specialize in the hand, wrist, and upper extremities. This means they have chosen to focus on your specific injury for their career, and are passionate about helping people with wrist pain.

What is Carpal Tunnel?

Carpal Tunnel refers to a pinched nerve in the wrist that can cause a tingling sensation in the hand and/or arm. Treatment options include self-care with ice or a brace, physical therapy, or surgery in severe cases. 

Carpal Tunnel Prevention:

There is no real way to prevent carpal tunnel from occurring, but you can focus on minimizing stress in the hands by loosening your grip, taking breaks from writing or typing, and doing carpal tunnel prevention exercises!

Wrist Pain Prevention Tips 

Incorporate Ergonomics into the Workplace 

Ergonomics refers to the study of the work environment, specifically, ways to make it more efficient psychologically and physically. Certain products like a standing desk, ergonomic mouse, etc can help prevent long-term damage or pain that would cause the employee to miss out on work or not be as efficient in their work.

Here are some examples of ergonomic strategies or products to use to prevent hand or wrist pain:

- Ergonomic Mouse

- Keeping your elbow and wrist level when typing or writing 

- Standing Desk- try standing every 30 minutes

- Wrist cushion for mouse

- Keeping your feet flat on the floor

Stay Healthy and Hydrated

Having a healthy diet and staying hydrated helps keep joints happy and prevents muscle fatigue. A diet full of protein, fiber, and healthy fats has been shown to healthy joint longevity in those with carpal tunnel or wrist arthritis. 

Exercises and Stretches for Wrist Pain Prevention:

1. Thumb to Pinky Stretch- touch your thumb to your pinky and hold for up to 10 seconds then release. Repeat this up to 5 times per hand.

2. While sitting at your desk, place your palms up under a table. Press upward against the bottom of the desk and hold for up to 10 seconds.

3. Wrist Rotation- rotate your wrists clockwise then counterclockwise up to 10 times per hand.

4. Tennis Ball Squeeze- squeeze a tennis ball firmly for up to 10 seconds repeating up to 5 times. Remember, this should not cause pain. If it is, consult with your doctor as your pain may be a result of an injury.

 

If you already suffer from wrist pain, it is important to consult with your doctor before your symptoms worsen. Our orthopedic surgeons specialize in the hand and upper extremities, and are here to help you get on the right track to a full recovery! You do not have to suffer from wrist pain for long. We offer both noninvasive procedures as well as surgery if needed. Call our office at 615.324.1600 to schedule an appointment with a hand doctor near you. You can see our orthopedic hand doctors here.

Author
Cassie Whittaker Cassie is the Communications Coordinator for Elite Sports Medicine + Orthopedics. She has been writing and reviewing medical content since 2020. https://www.linkedin.com/in/cassie-whittaker-802a3b173

You Might Also Enjoy...

Orthopedic Foot and Ankle Doctor vs. Podiatrist

When you have a problem with your foot or ankle that requires medical attention, who do you see for treatment — an orthopedist or a podiatrist? Many people think a podiatrist is the same as an orthopedist, but there are several significant differences betw

What Is an Orthopedic Surgeon?

Orthopedic surgeons treat conditions in the knee, shoulder, elbow, back, hand, foot, and more. Learn more about orthopedic surgery and how you can find the best doctor near you. Elite has 12 highly skilled orthopedic surgeons in Nashville, TN.

The Back Doctor - What You Should Know

Do you need to see a back doctor in Nashville, TN? Our team of fellowship-trained orthopedic surgeons include some of the best spine specialists near you. Learn about symptoms and prevention of back pain and back conditions.

The Hand Doctor - What You Should Know

Do you need to see a hand doctor in Nashville, TN? Our award-winning orthopedic surgeons include some of the best hand specialists near you. Check out this guide to see if you could live a lower pain lifestyle.

How to Tell if You Have a Rotator Cuff Tear

Shoulder pain can prevent patients from doing many of life's daily activities. Simple things like opening doors, or swinging your arms when walking can even cause pain when you have an injury of the shoulder. It is important to know when to see a doctor

Foot Pain in Runners

If you are a runner, it is almost impossible not to experience foot pain at some point in time. Luckily, most of the foot pain you experience can be prevented or relieved with simple adjustments.