Wrist pain is a common problem that can make everyday activities like typing, writing, lifting, gripping objects, or using a phone uncomfortable. It may develop due to overuse, repetitive movements, a sudden injury, muscle or tendon irritation, or conditions such as arthritis and nerve compression.
Some people may also experience swelling, stiffness, weakness, tingling, or difficulty moving the wrist. Ignoring these symptoms and continuing activities that aggravate the wrist can sometimes make the problem worse.
At Physionautics, we assess your wrist movement, strength, grip, posture, and the activities that may be contributing to your pain. Treatment is planned according to the cause and may include pain-relieving techniques, gentle mobility exercises, stretching, strengthening, and activity modification.
Exercises for Wrist Pain :
• Wrist Circles: Make a loose fist and slowly roll your wrist in a wide circle. Do 10 to 20 circles clockwise, then reverse counter-clockwise.
• Flexion and Extension (Active): Sit with your forearm resting on a table and your hand hanging off the edge. Slowly bend your wrist downward and hold for 1 to 2 seconds, then pull it upward and hold for 1 to 2 seconds. Repeat 10 to 15 times.
• Radial and Ulnar Deviation: Position your hand in a “thumbs-up“ sign. Move your hand sideways toward your thumb, then swing it down toward your pinky finger. Repeat 10 times
• Weighted Flexion and Extension: Rest your forearm on a table with your hand hanging off the edge, holding a light 1-to-5-pound dumbbell.
• Extension: Palm facing down, lift the weight up, then lower it slowly. Do 2 to 3 sets of 10 to 15 reps.
• Flexion: Palm facing up, curl the weight up, then lower it slowly. (Note: Skip weighted flexion if you are managing carpal tunnel syndrome.)
• Grip Strengthening: Hold a soft stress ball or therapy sponge and squeeze it firmly with your fingers and thumb for 5 seconds, then release. Repeat 10 times.
With the right treatment and gradual exercises, physiotherapy can help reduce pain, improve wrist movement and strength, and make everyday activities easier and more comfortable.
