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Chinese Sprained Wrist
Addressing the Root Cause, Not Just the Symptoms
Sprained Wrist: Addressing the Root Cause, Not Just the Symptoms
We deeply believe that treatment should not stop at the symptoms. We will thoroughly investigate and resolve the root cause of your pain, customising the best rehabilitation plan to help you get rid of pain and improve your quality of life.
Prime Rehabilitation Services: Resolving Wrist Pain from the Source
A sprained wrist (sometimes locally referred to as "twisted wrist" or "wrist injury") is a very common ailment. It typically involves damage, such as overstretching or tearing, to the ligaments, tendons, or muscles in the wrist. This can be a significant setback for anyone who exercises frequently or spends long hours using a computer.
This type of pain should not be ignored, as it can be confused with other, more serious conditions, such as:
Acute Sprain or Strain
The most common wrist injury, often resulting from falling onto an outstretched hand (FOOSH - Fall On An Outstretched Hand).
Carpal Tunnel Syndrome
Compression of the median nerve in the wrist, commonly leading to numbness and tingling in the fingers, often worse at night.
Tenosynovitis / Tendinitis
Popularly known as "Mommy Thumb" (De Quervain’s Tenosynovitis, although this mainly affects the thumb side), this is inflammation due to the overuse of tendons in the wrist or fingers, such as from frequent gripping or twisting motions.
Causes and Symptoms: Why Is Your Wrist Protesting?
Common Causes
The causes of a sprained wrist and chronic pain are varied, often tied to specific activities or repetitive motions:
- Sudden Trauma: For instance, an accidental fall where you brace your body weight with your hand.
- Repetitive Strain Injury (RSI): This is the main culprit for many athletes and office workers.
- Racket Sports: Including tennis, pickleball, squash, and padel, which demand frequent, powerful swinging motions.
- Weight-Bearing Activities: Such as Yoga arm balance poses or Handstand training, which place immense pressure on the wrist joints.
- Occupational Strain: Prolonged use of keyboards and mice, or work requiring frequent wrist flexion or twisting. - Structural Issues: Poor posture, joint instability, or muscle imbalance.
Common Symptoms
If you experience any of the following, your wrist may require professional attention:
- Acute Pain: Sudden, severe pain, potentially accompanied by swelling and bruising.
- Restricted Movement: Inability to perform certain actions, like turning a doorknob or lifting heavy objects.
- Stiffness: Especially noticeable in the morning or after a period of rest.
- Weakness: Reduced grip strength or the inability to bear weight.
- Numbness or Tingling: This could be a warning sign of Carpal Tunnel Syndrome or nerve compression.
Treatment and Rehabilitation: Giving Your Wrist a New Lease on Life
Immediately after a wrist injury, follow the R.I.C.E. Principle:
- Rest: Stop the painful activity immediately.
- Ice: Apply ice in the acute phase (first 48-72 hours) to help reduce swelling and pain.
- Compression: Gently wrap the wrist with an elastic bandage to provide support and limit swelling.
- Elevation: Keep the wrist raised above heart level whenever possible.
If pain persists or symptoms are severe, seek assistance from the professional physiotherapists at Prime Rehabilitation Services as soon as possible. We use manual therapy, shockwave therapy, electrotherapy, and other methods to treat issues like wrist tendinitis/fasciitis, ligament damage, and nerve problems, tackling the root cause of your discomfort.
1. Stretching Exercises
Wrist Flexor Stretch:
- Extend your arm forward, palm facing up.
- Use your other hand to gently pull the palm down, fingers pointing toward the floor, until you feel a light stretch in your forearm.
- Hold for 15-20 seconds, repeat 3-5 times.
Wrist Extensor Stretch:
- Extend your arm forward, palm facing down.
- Bend your wrist down (fingers pointing toward the floor).
- Use your other hand to gently press the back of your hand toward your body until you feel a light stretch in your forearm.
- Hold for 15-20 seconds, repeat 3-5 times.
2. Strengthening Exercises
Wrist Flexion Strengthening:
- Hold a light dumbbell (or water bottle) with your forearm resting on a table, palm facing up.
- Slowly bend your wrist upward (lifting the dumbbell).
- Slowly lower it back down. Repeat 10-15 times for 2-3 sets.
Wrist Radial/Ulnar Deviation Strengthening:
- Hold a light dumbbell (or water bottle) with the side of your forearm resting on a table, thumb pointing upward.
- Slowly move the wrist up (toward the thumb side) and down (toward the pinky side).
- Repeat 10-15 times for 2-3 sets.
Our Services
Prime Rehabilitation Services provides professional physiotherapy and rehabilitation services. Our expert team will develop the most suitable treatment and training plan for your specific condition, helping you resolve your pain from the source and restore your best state.
If you have pain issues, contact us immediately and let our professional team provide you with a personalized treatment plan.