Wrist
Hand or wrist pain can occur from normal, everyday usage that causes wear and tear, overuse or injury. Commonly, sports or work tasks, the use of tools or machinery, or accidental falls are to blame.
Symptoms and Possible Causes
Sprained wrist
Pain, swelling and bruising, loss of motion and weakness. Tenderness and warmth around the injury. Difficult to move wrist or grip anything. Feeling a popping or tearing in the wrist.
tendonitis (de Quervain's disease) or arthritis
Pain, tenderness, swelling and stiffness at the base of the finger that lasts a long time Symptoms occur at the point where your tendon attaches to your bone. May be hard to move fingers and thumb, may have a lump.
Carpal tunnel syndrome
Aching pain that is worse at night, gradual numbness or pins and needles or tingling in your thumb, index and middle fingers. Weakness can also occur. Difficulty gripping.
Ganglion cyst
Might include swelling, and a soft lump near a joint or tendon (1 to 3 cm) in diameter that can change in size. There can be some pain
Tips to relieve the pain
What you need to do ...
To Do …
- Take a few days off from activities or sports that aggravate your symptoms
- Use an ice pack (or a bag of frozen peas) in a towel and place it on your wrist for up to 20 minutes every 2 to 3 hours
- Take off any jewellery if your hand looks swollen.
- If the pain is tense use a wrist brace or bandage around during your daily activities.
Not To Do …
- Avoid squeezing objects in your hand
- Do not use heat packs or have hot baths for the first 2 to 3 days after an injury
- Do not sleep on the site with the painful wrist and hand below (better on top).
To Do …
- Wear a brace to support your wrist and ease pain, especially during the work.
- Think about getting a soft pad to support your wrist when typing.
- Take off any jewellery if your hand looks swollen
- Rest your wrist when you can.
- Use an ice pack (or a bag of frozen peas) in a towel and place it on your wrist for up to 10 minutes when you finish from the work.
Not To Do …
- Use heat packs during or after the work.
- Lift heavy objects or grip anything too tightly.
To Do …
- Warm up and stretch -Keep your joint flexible and stretched before exercise.
- Wear a brace to support your wrist and ease pain, especially during the work.
- Keeping your forearm and wrist in straight alignment puts your wrist in the most stable position.
- Put an ice pack after your exercises in a towel on your wrist for 10 minutes
Not To Do…
- Suffer or continue to exercise with pain.
- Use hot packs after the exercises.
- Lift heavy objects or grip anything too tightly.
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