Joint pain in the wrist might be one of the most debilitating forms of pain in the wrist. Lifting a cast iron pan and flipping what’s cooking inside shouldn’t have to hurt.
The pain doesn’t stop there. Carrying groceries, shaking hands (in the world before COVID), and other regular daily tasks are impeded by the pain or fear it can cause.
But do exercises for wrist pain relief even do anything? They can be effective when used as part of an overall pain relief treatment plan. So, stick to what your doctors are telling you and work on stretches and movements when you need more relief.
Here are a few to try.
Sometimes pain can get intense at night and when you wake up. In these instances, simply shaking your hands around—lightly at first—can get blood in the area blood to loosen them up and relieve pain.
Another quick movement that might help relieve pain and restore mobility in the wrist is a “stop sign.” To perform this movement:
- Make a fist
- Slide fingers up, so they all point towards the ceiling, like you’re telling someone to stop.
- Repeat 5-10 times.
Turning your fingers into a full fist before reopening your fingers may have some added benefit.
Tendon gliding is a series of movements that might help reduce wrist pain. Remember to take your time and move smoothly between positions.
- Start with elbow bent and your wrist straight, with fingers together and pointed towards the ceiling. Relax your thumb.
- Slowly curl fingers inwards so they are all bent at the middle knuckle and your tips are touching your palm.
- Your hand should look a bit like you’re hitchhiking.
- Next, straighten your fingers to make an L-shape with your hand (thumb still relaxed).
- Fold fingers straight down, so fingertips touch your palm (like a straight-fingered fist) with thumb tucked in and touching your index fingers.
- Curl fingers into a regular first.
- Repeat these movements ten times, two or three times per day.
These movements may help with mild to moderate joint pain when you’re keeping up with other treatments. Handling joint pain is a multi-faceted approach, but exercise can help.