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: AMWN Dev
Related Articles
According to the University of Michigan, approximately 400,000 ACL injuries occur annually in the United States. These injuries often result from non-contact movements like sudden [...]
Do your feet ache after a long day? You might be dealing with more than fatigue. A collapsed arch could be behind the pain, often leading to more [...]
The ulnar collateral ligament (UCL) is a vital stabilizer in the elbow, particularly for athletes who perform repetitive overhead motions. Injuries to this ligament are [...]
We tend to assume that the more physically fit you are, the more protected your body is from health problems. While there is certainly a [...]
According to research published by the National Library of Medicine, 1 in 3500 people injure their ACL every year. This makes it the most commonly [...]
Over 544,000 hip replacement surgeries were performed across the United States, according to the American College of Rheumatology? We see numbers like that at Elite [...]
Common Workplace Orthopedic Injuries: Prevention & Treatment Workplace injuries are a major cause of orthopedic issues, affecting workers across industries—from office employees to construction workers. [...]
Spinal Fusion Surgery: A Comprehensive Guide by Elite Sports Medicine and Orthopedics Back pain can be debilitating, affecting everything from daily activities to athletic performance. [...]
Understanding PCL Tears: Causes, Symptoms, and Treatment Options If you're experiencing knee pain and searching for an orthopedic doctor near me, understanding the nature of [...]
Did you know that each year, around 100,000 to 200,000 people in the United States tear their anterior cruciate ligament (ACL), according to data from [...]
