Wrist Tendonitis: 4 Tips for Pain Relief and Daily Function

Wrist pain can impact everything from how you type and write to how you lift, grip, or even drive. One of the most common culprits is wrist tendonitis, a condition caused by inflammation or irritation of the tendons around the wrist joint. While it’s common among athletes, manual laborers, and people who spend long hours at a computer, wrist tendonitis can affect anyone.

If you’re dealing with ongoing pain, stiffness, or weakness in your wrist, you’re not alone, and there are effective ways to manage and treat the discomfort.

What Is Wrist Tendonitis?

Wrist tendonitis is the inflammation of one or more tendons in the wrist, typically due to overuse, repetitive motion, or strain. Tendons are thick cords of tissue that connect muscles to bones, and in the wrist, they help control the fine movements of the hand and fingers. When these tendons are irritated or overloaded, inflammation sets in, leading to pain and limited motion.

There are several tendons around the wrist, and tendonitis can affect different areas depending on the specific activity or injury. The most commonly affected tendons are the extensor tendons (on the back of the wrist) and flexor tendons (on the palm side).

Common Causes of Wrist Tendonitis

Wrist tendonitis typically develops from repetitive stress or motions that overwork the tendons over time. Some of the most common causes include:

• Typing or using a computer mouse for extended periods
• Texting or smartphone overuse
• Repetitive lifting or gripping motions (common in weightlifting or manual labor)
• Playing certain sports like tennis, golf, or rowing
• Poor ergonomics at your workstation or during physical tasks
• Sudden increases in activity without proper conditioning or rest

While anyone can develop wrist tendonitis, it’s particularly common among people in occupations or sports that require frequent wrist movement.

Symptoms of Wrist Tendonitis

The signs of wrist tendonitis can vary depending on which tendon is affected, but common symptoms include:

• Pain in the wrist, especially with movement
• Tenderness directly over the affected tendon
• Swelling or warmth around the wrist joint
• A feeling of tightness or stiffness, especially in the morning
• Weak grip strength
• A creaking or grating sensation (called crepitus) when moving the wrist

If the condition is left untreated, the inflammation can worsen, potentially leading to chronic pain or even tendon degeneration.

7 Tips for Finding Relief from Wrist Tendonitis

The good news is that wrist tendonitis is often manageable with non-surgical treatment, especially if caught early. Here’s what you can do to relieve pain and restore daily function.

1. Rest and Activity Modification

One of the most important steps in managing wrist tendonitis is giving your wrist time to heal. Avoid or modify any activities that aggravate the pain.

• Take frequent breaks from repetitive tasks like typing, lifting, or texting.
• If you work at a computer, consider using an ergonomic keyboard and mouse, and adjust your workstation to support a neutral wrist position.
• Modify your workouts to avoid strain on the wrist until symptoms improve.

2. Ice Therapy

Applying ice to the affected area can help reduce inflammation and relieve pain.

• Use an ice pack for 15–20 minutes, several times a day, especially after activities.
• Be sure to wrap the ice in a towel to protect your skin.

3. Compression and Support

Wearing a wrist brace or wrap can help limit movement and reduce strain on the inflamed tendons.

• A splint or brace can be particularly helpful at night or during repetitive daytime activities.
• Avoid using a brace for too long without guidance, as prolonged immobilization can lead to stiffness.

4. Stretching and Gentle Exercises

Once the initial pain subsides, gentle stretching and strengthening exercises can help promote healing and prevent future flare-ups.

Some helpful stretches include:

• Wrist flexor stretch: Extend your arm in front of you with your palm up, then gently pull your fingers back with your other hand.
• Wrist extensor stretch: Extend your arm with your palm down and gently bend your hand downward using your other hand.
• Tendon gliding exercises: Help improve mobility and reduce stiffness in the wrist and fingers.

Always perform these exercises gently and stop if you feel increased pain. Working with a physical therapist can ensure you’re using the right technique and progressing safely.

5. Anti-inflammatory Medications

Over-the-counter medications like ibuprofen or naproxen can help reduce pain and swelling. Be sure to follow dosage guidelines and talk to your doctor if you need to take them for more than a few days.

6. Cortisone Injections

In more stubborn cases of wrist tendonitis, your doctor may recommend a corticosteroid injection to reduce inflammation and provide longer-lasting relief. These injections are usually reserved for cases that haven’t responded to more conservative treatments.

7. Physical Therapy

If your symptoms persist, physical therapy can be a highly effective treatment option. A therapist can help you address any underlying muscle imbalances or biomechanical issues that may be contributing to the problem while guiding you through a personalized rehab program.

When to See a Specialist

If your pain is worsening, not improving after a couple of weeks of rest, or starting to interfere with your daily routine, it’s time to see a specialist. At Motion Orthopaedics, our experienced hand and wrist orthopedic specialists can help determine the cause of your pain and provide a tailored treatment plan that fits your lifestyle and goals.

Ignoring wrist tendonitis can lead to chronic inflammation or even tendon tears, which may require surgical intervention if not properly treated.

Find Relief from Wrist Tendonitis with Motion Orthopaedics

Wrist tendonitis may be common, but it doesn’t have to take over your life. With the right treatment and support, you can reduce your pain, restore wrist function, and get back to doing what you love, whether that’s working, exercising, or enjoying your daily routine.

At Motion Orthopaedics, we offer expert care for wrist and hand conditions, from diagnosis to rehab and beyond. If you’re struggling with wrist tendonitis, don’t wait to get help.

Click here to request an appointment and take the first step toward lasting relief.