Wrist tendonitis is a condition that can significantly disrupt your daily life. Whether you’re a pianist, a graphic designer or a parent, the pain of wrist tendonitis can severely limit your activities. This inflammation of the tendons in the wrist, often caused by overuse, strain or sudden injury, is a serious issue that we need to address by understanding its causes, symptoms and diagnosis.
In this blog, we’ll take a look at:
- Causes of Wrist Tendonitis
- Wrist Pain and Tendonitis Symptoms
- Diagnosis: What to Expect
- Lifestyle Factors and Repetitive Wrist Motions
- Treatment Options for Relief
- Hand Therapy and Wrist Tendonitis Exercises
- Prevention Strategies
Causes of Wrist Tendonitis
Wrist tendonitis is a common condition that arises from inflammation or irritation of the tendons surrounding the wrist joint. This often stems from repetitive movement of the wrist or fingers that places consistent stress on the tendons, leading to pain, swelling and stiffness. Everyday activities such as typing for extended periods, playing sports that involve gripping or swinging motions (like tennis or golf), and engaging in artistic tasks such as painting are frequent contributors to this condition. Over time, these repetitive movements can wear down the tendons, making them more prone to inflammation and discomfort.
Recognising the causes and symptoms of wrist tendonitis is essential for accurate diagnosis and effective treatment. By addressing the underlying factors and adopting strategies for proper management, individuals can reduce pain, promote recovery and prevent further complications.
Wrist Pain and Tendonitis Symptoms to Watch For
Wrist tendonitis occurs when one or more tendons become inflamed or irritated, leading to pain, swelling and stiffness in the wrist. The symptoms of wrist tendonitis can vary in severity, but they commonly manifest as pain or tenderness, specifically on the outer wrist. People may also experience swelling, which may not only be uncomfortable but can further restrict movement. As the condition progresses, the decreased range of motion can make everyday tasks (like lifting objects, writing or using a computer) difficult and painful.
Diagnosis: What to Expect
When seeking a diagnosis for wrist tendonitis, a thorough physical examination is typically the first step. A healthcare provider will assess the wrist’s functionality, check for swelling or tenderness and ask about the patient’s medical history and activity levels. Sometimes, they recommend imaging tests such as MRIs to rule out other potential issues, like fractures or rheumatoid arthritis.
Lifestyle Factors and Repetitive Wrist Motions
Our lifestyle choices play a significant role in the development and management of wrist tendonitis. A sedentary lifestyle can weaken muscles and joints, making us more susceptible to injuries like tendonitis. On the other hand, active individuals who engage in sports or physical activities without proper warm-up routines or cooldowns may place undue strain on their wrists, increasing the risk of tendon injury. Understanding these factors empowers us to make informed choices for our health.
Treatment Options for Relief
As symptoms improve, hand physiotherapy can play a key role in recovery. During this period, it’s important to follow a rehabilitation plan while the wrist heals. A tailored exercise regimen focusing on stretching and strengthening can restore flexibility and function to the wrist. In more severe cases, corticosteroid injections may reduce inflammation when conservative treatments do not provide adequate relief. Surgery is typically a last resort and is only necessary if all other treatments have failed or if there is significant tendon damage.
Lastly, making ergonomic adjustments in workspaces and regular breaks during repetitive tasks is paramount in aiding recovery and preventing future occurrences of wrist tendonitis.
Hand Therapy and Wrist Tendonitis Exercises
Here are some exercises that can help alleviate symptoms of wrist tendonitis and promote recovery:
1. Wrist Flexor Stretch
How to do it:
– Extend one arm in front of you with your palm facing up.
– Use your other hand to gently pull back on your fingers, stretching the wrist flexors.
– Hold for 15-30 seconds, then switch to the other hand.
Repetitions: 2-3 times for each wrist.
2. Grip Strengthening
How to do it:
– Use a soft stress ball or a hand exerciser.
– Squeeze the ball/object firmly and hold for 5 seconds, then release.
Repetitions: 10-15 times for each hand.
3. Towel Twist
How to do it:
– Take a small towel and twist it as if you’re wringing out water.
– Hold each end of the towel and twist in opposite directions.
Repetitions: 10 twists in each direction.
4. Prayer Stretch
How to do it:
– Place your palms together at chest height, fingers pointing upwards.
– Slowly push your palms together while lowering your hands towards your waist, keeping your hands close to your body.
– Hold the stretch when you feel a gentle pull in your wrists and forearms.
Repetitions: Hold for 15-30 seconds, repeat 2-3 times.
If your symptoms persist or worsen, it’s important to seek professional advice for personalised treatment. This reassurance can help you navigate the complexities of wrist tendonitis and find the best course of action for your health.
Prevention Strategies
To prevent wrist tendonitis, employ ergonomic strategies like using wrist rests, adjusting workstation heights and taking regular breaks. Strength-building exercises for the forearms and hands can also enhance resilience against injuries. Making small adjustments in daily routines can help avoid tendonitis altogether.
Awareness of wrist tendonitis and its implications can empower individuals to take proactive steps toward prevention and care. From adjusting workplace ergonomics to stretching and strengthening exercises, numerous strategies can help mitigate the risk of developing this painful condition. If you have persistent wrist discomfort, remember that physiotherapy can help you manage your symptoms. With the proper understanding and approach, wrist tendonitis doesn’t have to dictate the rhythm of your life. Book an appointment today to see how our physios can help.