If you’re experiencing pain in your wrist and hand, you’re not alone. This kind of pain can be caused by common problems like carpal tunnel syndrome. But it also belies more serious illnesses, so it’s best to request an appointment for physical therapy if you think you need help. In the meantime, IMPACT Physical Therapy covers at-home stretches and other tips to help with pain in your wrist and hand!
What to Do to Relieve Pain
Our first concern will be how to respond when you’re feeling pain to possibly alleviate it when it arrives unexpectedly. Here are a few strategies that work in a pinch:
- Take a Break: If you’re in the middle of a repetitive task, find a place to stop so that you don’t cause further tension. After 15 minutes or so, you may be able to continue the task if you also focus on loosening up tension.
- Take Medication: Over-the-counter medications like ibuprofen are anti-inflammatory. Topical creams and lotions have also proven useful in this regard.
- Elevate and Warm Your Hands: The elevation method is effective for carpal tunnel caused by injuries and pregnancy. And it’s always a good idea to keep your hands warm with gloves or hand warmers.
Stretches for Pain in Wrist and Hands
As you may expect, there are plenty of simple exercises you can conduct at home to relieve pain in your wrists and hands. Here are just a few:
Finger Bending:
- Hold your hand out with your fingers stretched out.
- Starting with your thumb, bend each finger towards your palm, hold it for a few seconds, then bring the finger up again.
- Do the same sequence with the reverse hand.
Wrist Stretch:
- Start by holding one arm out with the palm facing down.
- Use your other hand to bend your wrist downwards until you feel a stretch.
- Repeat 10 times, and then do the same with your other wrist
Fist Exercise:
- Hold your hand out with all your fingers straight, slowly bending your fingers in to make a fist with your thumb facing out. Don’t squeeze
- Bring your fingers out to a straight position again.
- Repeat 10 times, and follow with your other hand.
Relieve Pain in Wrist and Hand With Physical Therapy
At Impact Physical Therapy, our trained professionals are ready to help you get through many kinds of pain and injury including pain in wrist and hands. For those seeking care, you can find out what to expect on your first visit and other important information online. Contact us today with any questions you may have — we are happy to talk!
