What do you do when you experience a sudden deep ache in your wrist after work? You stretch it for a few seconds to kick the tension out. Wrist physio is a treatment that involves the use of hands and fingers to treat injuries to the wrist.
Wrist injury is a common complaint, especially in tennis and golf. While it can occur from falls on outstretched hands, it is also caused by repetitive motions in work such as typing. Wrist physio can be used for both acute and chronic injuries.
In severe cases, always consult a physiotherapist, but in mild cases, you can perform home gym exercises to relieve wrist and hand pain. Sometimes massage with a ball relieves the symptoms as it breaks knots and reduces tightness.
What is a wrist physio?
Wrist physio is a type of physical therapy that deals with injuries of the wrist and hands. Wrist physios use various techniques to help patients recover from injuries or pain associated with swollen, sprained, or torn wrists.
They may also treat conditions such as carpal tunnel syndrome and tendonitis. If you have an injury to the wrist or have problems with the wrists due to repetitive strain, wrist physio helps to build strength and flexibility in your wrist joint.
In addition to treating the symptoms of the condition, wrist physio can also help you prevent future injuries by strengthening your muscles in different ways depending on which part of your body is affected by a particular injury or condition.
Different techniques used in wrist physio involve:
Squeezing/Strengthening Exercises
Strengthening exercises play a significant role in regaining strength. This enables you to perform daily activities without pain.
Joint mobilization and manipulation
Joint mobilization is the skilled passive movements that vary in amplitude and intensity.
Soft tissue therapy
One of the best types is soft tissue massage. Massaging the sore area helps to ease pain and reduce inflammation.
Myofascial Release
Myofascial release helps to relax all the tension in the fascia. It breaks adhesion around the flexor tendon.
Trigger point release
The trigger point release therapy aims to ease all the knots in the shoulder and arm of the affected side.
Nerve gliding
In this technique, the irritating nerve is stretched gently. It helps to reduce pain, and, as a result, the range of motion increases.
What is the benefit of wrist physio?
Wrist physio is the most effective treatment option for wrist and hand injuries. The physiotherapist performs an evaluation and makes a proper diagnosis. Afterward, exercises are designed according to the underlying cause of wrist pain.
Benefits of wrist physio include:
Ease pain: Wrist physio helps to reduce pain by increasing blood circulation. When nutrient-rich blood reaches the injured area, it maximizes muscle recovery.
Reduced inflammation and swelling: Muscles are a common problem after a workout. Stretching for a few seconds reduces the chances of sprain or soreness.
Improved strength: Wrist physio, with the help of a resistance band, helps to improve the strength of your hand and fingers. This enables you to perform daily tasks.
Improve flexibility and mobility: Wrist physio improves the mobility and flexibility of the joints. You can put weight on your hand while doing gymnastics or other games.
Injury prevention: Physical therapy prevents injuries and improves muscle strength, which can help you recover from injury more quickly.
Better circulation: Wrist physio increases blood flow throughout your body, which helps to improve circulation and reduce stress in your muscles and joints.
Improve ROM: Wrist physio helps improve the range of motion in your wrists and fingers. This is especially useful for typists and players.
How can I strengthen my hands and wrists?
Wrist injury is a common complaint among writers and sportspeople and targets homemakers. When the underlying cause for wrist pain is carpal tunnel syndrome or arthritis, then strength training can be beneficial. You can use wrist physio for general musculoskeletal health.
Squeezing exercises:
Squeezing a ball within your palm helps to improve weak muscles to a limited range of motion. It also improves the coordination of the thumb and fingers. It also improves dexterity functions. Squeeze a ball for ten seconds and repeat it.
Pinch exercises:
Pinching exercises help to improve thumb functions. Because half of our hand movements depend upon the thumb, you can use a pen or a ball and try to lift it with your thumb and index finger. Repeat it ten times.
Isometrics:
With the help of the opposite hand, you can do isometrics. Hook one hand palm up with the other hand down near your chest. Now apply an outward force for ten seconds and change the position of the hands.
Resistant exercises:
These exercises are designed to build strength in muscles. You can use a rubber band around your fingers and stretch it out. Apply this force for ten seconds. Repeat it ten times.
How do you do hand therapy at home?
Hand therapy at home assists in the development of muscles and reduces the symptoms. Stop when you experience pain or tension to avoid hurting or harming yourself. You can discuss it with your doctor or physical therapist.
Hand therapy that can provide beneficial results at home involves:
Immobilize: Wear a brace or splint to avoid working pain. While typing or doing any repetitive movements, try to use wrist rotation.
Heating: Heat the muscles of the hand with a heating pad. The movements may be easier to perform after heating.
Strengthening exercises: These exercises provide the ability to bear extra weight during a workout.
Range of Motion Exercises: Activities involving a hand and fingers will improve finger flexibility, range of motion, and the capacity to hold objects firmly without dropping them.
Curl-ups: It helps to reduce stiffness and soreness in the wrist joint.
Stretching: Stretching the wrist muscles out assists the wrist's movement in different directions and angles.
Massage: Massage helps to improve blood circulation and ease knots. It helps to reduce symptoms like pain and swelling.
Ergonomics: You can also use ergonomically designed tables, which give rest to your joints.
Final verdict:
Wrist pain is common in athletes and people who perform repetitive movements like typing on a computer or playing guitar. Wrist physio helps to alleviate acute and chronic pain by using different techniques like exercises or massage with a ball.
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