Getting Rid of Wrist Pain for Good

Getting Rid of Wrist Pain for Good

Any discomfort in the wrist is defined as thumb and wrist pain. It’s usually caused by carpal tunnel syndrome. Wrist injury, arthritis and gout are other factors that contribute to wrist pain. 


Wrist Anatomy

There are ten bones connected to the wrist joint,  two coming in from the forearm, the radius on the thumb side and the ulna on the pinky side, and eight coming in from the hand called carpals.


The bones and ligaments are supportive structures but if they have not been adapted to the vigorous, repetitive training, they lack the resilience to endure injury. Ligament sprain and bone stress fractures are common problems concerning the wrist.



Spending much of the day with our wrist in a flexed position, like driving a car, holding a phone, or typing on a computer can cause strain.

Certain activities like skiing, baseball, planks, holding dumbbells or even gardening which involves repetitive exercise movements, can also cause pain.


The pain may surface after a long day or after a round of tennis or planks at the gym. These repetitive motions can create weakness and stiffness in wrists & fingers.


Most of us battle with wrist pain at some point or another.


Carpal tunnel syndrome (a pinched nerve in the wrist) can also cause pain. Pain in wrists, arms or hands can also be an indication of tendonitis, an inflammation of the tendons that connect your muscles to your bones. 


Also, read this blog:- What Is Carpal Tunnel Syndrome, How to Deal with It?

Gout which is caused by a buildup of uric acid or Arthritis which refers to an inflammation of the joints can also be a possible cause of discomfort and pain in your wrists


These conditions and Injuries like fractures and sprains may require medical attention. If you frequently experience pain in your wrists or hands, consult a good orthopaedic at the earliest.


But many of us simply feel discomfort or fatigue when placing stress on our wrists during certain activities.  


Exercises & Stretches


The movements of flexion, extension and radial/ulnar deviation are created by the muscles of our forearms and wrists.


The Hand rotations come from the elbow joints. So a combination of elbow and wrist movements make a great exercise for the same.


There is great potential for strength improvement in our forearm and hand muscles because most of us tend not to use them to their full capacity.


Constant incremental strength training for the wrists can bring significant results. Exercises strengthen your wrists, keeping your hands and fingers flexible.


Wrist exercises help in increasing flexibility, lowering the risk of injury. Stretches are advised to prevent or ease slight pain. But people with inflammation or serious joint damage should avoid them unless suggested by a doctor, because, if this is the case, exercise could cause more harm to your wrists or hands.


Always consult a doctor before trying new stretches or treatments. The doctor will determine the exact cause of your wrist pain first.


Few stretches that can help relieve you of wrist pain


  • Simple hand and wrist stretches


  • Under the wrist stretches


  • Praying position stretches


  • Clenched fists


  • Tennis ball squeeze


  • Thumb work


  • Yoga for wrists and hands


  • Eagle arms


  • First to Fan Stretch


Preventing wrist pain

Wrist pain due to carpal tunnel syndrome can be prevented by practising some of the following techniques 


  • Use an ergonomic keyboard to keep your wrists from bending upward.
  • Rest your hands frequently while typing or other similar activities
  • Take the help of an occupational therapist to stretch and strengthen your wrists

Sometimes surgery is required to ease pressure on the nerve. This is performed by splitting the carpal tunnel ligament under a local anaesthetic. 


For prevention of the future episodes of gout:

  • Drink more water and less alcohol
  • Eat only protein in  moderate amounts 
  • Take medication as prescribed by the doctor


The pain in your hands can be minimised or even gotten rid of totally, with a few simple stretches. But always ask your doctor whether these stretches are safe for you, especially if you have an injury.

If your doctor gives a go-ahead, perform these stretches every day, particularly if you have a job that requires hours of typing at the keyboard. 


At Eva Hospital, Dr Tanveer Bhutani uses the most progressive and proven techniques to improve the lives of patients. Our specialized therapists and other team members work together to relieve your pain, retrieve your function & get you back to normal activities.