Tendonitis can sneak up on us over time. All those hard years at work, playing sport, or just generally staying active can lead to weakening of the body over time if we don’t take care of ourselves. What to do then, if we get to a point where, for instance, tendonitis is affecting our lives negatively, and has reared its ugly head in the wrist?
1.What is Wrist Tendonitis?
Tendonitis occurs when the tendons—the strong, fibrous tissues that connect muscles to bones—become irritated or inflamed. In the wrist, this inflammation often results from repetitive strain, overuse, or sudden injury. The wrist has many tendons, and tendonitis can affect one or more of these tendons, leading to pain, stiffness, and difficulty in moving the wrist.
The main causes of wrist tendonitis include :
- Injury: A sudden injury, such as a fall or impact, can cause damage to the tendons, leading to tendonitis.
- Typing and Computer Work: Spending hours on a keyboard without proper ergonomics is a common cause of wrist strain.
- Sports: Sports like tennis, golf, or any activities that involve repetitive wrist movements can put a strain on the tendons.
- Physical Labor: Jobs that require manual labor, such as construction, carpentry, or factory work, often involve repetitive wrist movements that can lead to overuse injuries.
2.Symptoms of Wrist Tendonitiss
If you’re dealing with wrist tendonitis, you may experience the following symptoms:
- Weakness: You may notice a decrease in grip strength or feel weakness when trying to lift objects.
- Pain and Tenderness: The most common symptom is pain in the wrist, especially when moving it. You may also feel tenderness in the area.
- Swelling: The wrist may appear swollen or inflamed, particularly over the affected tendon.
- Stiffness: Moving the wrist may become difficult due to stiffness or tightness in the tendons.
3.Treatment Options
Wrist tendonitis can often be managed with conservative treatments, though severe cases may require more intensive interventions. Here are some common treatment options:
Consult a Doctor or Physical Therapist
If you are at a point with your tendonitis, that it is becoming a real issue in your daily life, then it’s probably time to talk with a physical therapist or a doctor. Physical therapy for tendonitis in the wrist can aid with the overall pain, by using highly skilled therapists, and guided exercises.
A doctor can also help reduce inflammation with corticosteroid injections. If you are feeling no benefits from either of these two techniques, it may then be time to look at surgery, in order to help repair the tendon.
Rest and Protect the Wrist
Doing simple things, such as limiting or stopping certain activities can be a big help. Try not to aggravate the area, by doing things such as typing, sports that can worsen the issue, or lifting of any kind.
If stopping and resting altogether is out of the question, then think about getting a wrist splint or a brace to help lessen the movement within the wrist area, thus preventing further strain. This way, your tendon has some valuable time to heal. Have a read of this blog, for more information on how to take care of your body.
Stretching and Strengthening Exercises
When you reach a point in your recovery, whereby you can start to apply gentle pressure and load on the wrist, gentle stretching and strengthening exercises can bring back that mobility and fend off future issues regarding tendonitis.
You can try things such as wrist stretches, grip strengthening, by using a ball or a soft object to build the strength back up, or wrist flexor and extensor strengthening, using a very lightweight, such as a small water bottle, curling that with the wrist up and down to help in recovery.
Be sure to sure to speak to a doctor or physical therapist, to make sure you are in the right place to undertake such work.
Other Treatment Options
Other treatments for wrist tendonitis include :
Ice Therapy : Applying ice to the affected area for 15-20 minutes at a time can help reduce pain and inflammation. Repeat several times a day, especially after activities that aggravate the condition.
Anti-Inflammatory Medications : Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can help alleviate pain and reduce inflammation. Always follow the recommended dosage and consult your doctor if you have any concerns
Ergonomic Adjustments
Typing, for example, could be a cause of tendonitis from repetitive movements. Small adjustments, such as ensuring your chair and desk at work are at the proper heights to reduce strain can help, or use ergonomic keyboards and mice that are designed specifically to put less stress and pressure on the wrist. This can be preventative, and help if you already have some tendonitis, too
4.Preventing Wrist Tendonitis
Preventing wrist tendonitis is possible by taking some simple precautions, particularly if you engage in repetitive activities. Here are some strategies to help reduce your risk:
Improve Ergonomics
Whether you’re working at a desk or engaging in a physical activity, proper ergonomics are crucial (see above). When typing, make sure your wrists are in a neutral position, and your workstation is set up to reduce strain on your hands and wrists. Use an ergonomic keyboard and mouse if necessary.
Take Frequent Breaks
If your work or hobbies involve repetitive wrist movements, take breaks every 30-60 minutes to stretch and rest your wrists. Simple wrist stretches can help improve circulation and reduce tension.
Strengthening Exercises
Strengthening the muscles around your wrists can provide better support for your tendons and reduce the risk of injury. Simple exercises like wrist curls, using light weights, or resistance bands can be beneficial. Consult a physical therapist for the best exercises for your condition.
Warm-Up Before Activities
If you’re engaging in sports or physical labor, warming up before activities can help prepare your muscles and tendons for the work ahead. Gentle stretching and light movements can improve flexibility and reduce the risk of overuse injuries.
Use Proper Techniques
Improper form when lifting objects or playing sports can put unnecessary strain on your tendons. Focus on using correct techniques and movements, especially in activities that involve the wrists.
Final words about Dealing with Tendonitis in the Wrist
We should all be aware of the risks of tendonitis, and the wrist is one of a number of areas it can affect. Being proactive and seeking preventative treatment and techniques is probably best, but following these guidelines if you already have it should help. Click here for more health information where you are.
By resting your wrist, seeking proper treatment, and incorporating preventive strategies like improving ergonomics and strengthening exercises, you can keep your tendons healthy and avoid flare-ups. If you experience persistent pain or difficulty moving your wrist, don’t hesitate to consult a healthcare professional for further evaluation and treatment.
Taking care of your wrists today will ensure you can continue your daily activities pain-free in the future.
