Ouch! My Wrist Hurts – Understanding Wrist Pain
Your wrist can hurt a lot. It can stop you from doing things. This post tells you about causes. It gives tips for care at home. It says when to see a doctor.
Wrist pain comes from bruises or injuries. Swelling or stiffness are signs. Numbness or tingling too. Weakness in the hand also. Here are some main causes:
- A sprain. You stretch or tear wrist ligaments.
- Tendonitis or arthritis. Pain near the thumb base. Hard to move fingers. You may see a lump.
- Carpal tunnel. Pain gets worse at night. Numbness in fingers or hand. Hard to grip.
- Ganglion cyst. A lump on the wrist. It can hurt.
- Broken wrist. Sharp pain and swelling. You hear a pop. The shape is wrong.
Don’t worry if unsure. The tips below help. See a doctor if no better in 2 weeks.
Self-Care Tips
There are things you can do. They may ease wrist pain:
- Rest your wrist. Don’t do activities that hurt.
- Use an ice pack. Put it on for 20 mins every 2-3 hours. It helps swelling.
- Do gentle exercises. Move your wrist gently to loosen it.
- Take paracetamol. It helps pain.
- Take off jewelry. Take off rings if your hand swells.
- Avoid activities. Don’t type or use vibrating tools that make it worse.
- Wear a splint. Get one from the pharmacy. Wear it at night to support your wrist.
- Use gadgets. Tools like jar openers make hard tasks easier.
- Use a pad. Put a soft pad under your wrist for typing.
More Tips
There are more things you can try:
- Keep moving your wrist. Gentle exercises keep it flexible.
- Stretch your wrist. Move it up and down slowly. Side to side too.
- Make a fist. Open your hand wide. Repeat this movement.
- Use both hands. When carrying things. It shares the load.
- Take breaks. Have short rests from activities that strain your wrist.
- Use wrist braces. Wear them for support during activities.
- Apply heat. Use a hot water bottle or heating pad. But avoid heat right after injury.
- Try massage. Gently rub the muscles around the wrist.
- Elevate your wrist. Keep it raised above your heart. It reduces swelling.
- Check your posture. Bad posture strains the wrist. Sit up straight at desks and tables.
- Be mindful of actions. Avoid bending, twisting or overusing your wrist.
Preventing Flare-Ups
There are things you can do. To avoid wrist pain coming back:
- Strengthen muscles. Do exercises to build up wrist and arm muscles.
- Improve flexibility. Regular stretches keep your wrist mobile.
- Lose extra weight. Being overweight puts strain on the wrists.
- Assess workstation. Position keyboards and tools for good posture.
- Use ergonomic gear. Like wrist rests and angled mouse pads.
- Adjust techniques. Change how you grip and lift objects.
- Pace yourself. Take regular breaks to rest your wrists.
- Watch for warning signs. Tingling, pain or weakness mean stop activity.
When Surgery May Be Needed
Self-care often works. But severe or persistent issues may need surgery.
Speak to a doctor if:
- Pain and swelling do not improve with rest.
- Severe arthritis limits wrist function.
- Repetitive strain causes lasting damage.
- Carpal tunnel squeezes nerves despite treatment.
- An injury tears ligaments or tendons.
- A fracture or break does not heal correctly.
Surgery aims to repair damage. And restore full wrist movement.
When to Get Help
Self-care tips often help. But see a doctor if:
- Pain stops normal activities or doesn’t get better in 2 weeks.
- Pain gets worse or comes back often.
- You have numbness or tingling in the hand or wrist.
- You have diabetes. Wrist issues are more serious.
- Wrist hurts and you have a fever.
- Wrist is swollen, hot, painful and stiff.
- Pain is severe. You can’t sleep, think or move.
- You heard a pop during injury. Can’t move wrist or grip things. Shape changed.
Understanding causes and self-care helps. But see a doctor if needed. Keep checking on wrist issues.
Photo “Keyboard Strained Wrist” by Anthony Cunningham for Zoom Health
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