Wrist Injuries 101: What Active Individuals Need to Know

What Causes Wrist Injuries?

The wrist is a complex joint made up of eight small bones, known as carpal bones, along with ligaments, tendons, and muscles that support hand and wrist movement. These structures work together to allow the wrist to bend, twist, and rotate, providing stability and strength for activities that require grip, dexterity, and flexibility.

Because the wrist is involved in so many movements, it is prone to injuries, especially in activities that require repetitive motions or put sudden stress on the joint. 

Activities that increase the risk include:

• Sports: Tennis, basketball, and gymnastics often involve repetitive wrist movements, making players susceptible to overuse injuries.
• Workouts: Lifting heavy weights or performing exercises like push-ups may place stress on the wrists.
• Falls: Falls on an outstretched hand are among the most frequent causes of wrist fractures and sprains.
• Repetitive tasks: Repeatedly performing the same motion, such as typing or using a computer mouse, can lead to overuse injuries.

Common Types of Wrist Injuries

Wrist injuries can vary in severity and type, ranging from mild sprains to fractures. Here are some of the most common wrist injuries among active individuals:

Sprains and Strains

Injuries like sprains and strains may result from sudden movements, overextension, or repetitive motion. Sprains occur when the ligaments in the wrist are stretched or torn, while strains affect tendons or muscles. Common symptoms of these injuries include pain, swelling, bruising, and reduced range of motion. Treatment typically involves rest, ice, compression, and elevation (RICE), followed by physical therapy to restore strength and flexibility. Early mobilization can improve recovery in mild to moderate wrist sprains, helping you get back to your routine faster.

Fractures

Fractures, or broken bones, are some of the most severe wrist injuries, often resulting from high-impact activities or falls. These injuries typically come with intense pain, swelling, noticeable deformity, and bruising.

Treatment for wrist fractures varies. Mild cases may only require immobilization with a cast, while severe fractures might call for surgical intervention. Prompt treatment and rehabilitation can significantly reduce recovery time, helping individuals regain strength and mobility sooner.

Tendinitis

Wrist tendinitis, or inflammation of the tendons, is a common wrist injury for athletes who engage in repetitive wrist movements, such as tennis players and rowers. Overuse without proper rest can strain the tendons, causing irritation and pain. Symptoms of tendinitis include pain with movement, tenderness, and swelling around the tendon.

Treatment generally involves resting the affected wrist, applying ice, and using anti-inflammatory medications to reduce discomfort. In some cases, individuals may benefit from physical therapy exercises that focus on improving flexibility and strengthening the wrist to prevent future injuries.

Carpal Tunnel Syndrome

Carpal tunnel syndrome occurs when the median nerve, which runs through a narrow passage in the wrist called the carpal tunnel, becomes compressed. Repetitive activities like typing, gripping, or any motion that puts pressure on the wrist can lead to this condition. Although it’s more common in office workers, active individuals who frequently engage in gripping exercises or sports may also develop carpal tunnel syndrome.

Treatment Options for Wrist Injuries

The treatment approach for wrist injuries depends on the severity of the injury and the specific diagnosis. Here are some of the most common treatment options:

Rest and Activity Modification

Rest is crucial for minor injuries, allowing the tissues to heal. Avoiding activities that exacerbate the pain and modifying exercises to reduce wrist strain can promote recovery.

Ice and Compression

Applying ice to the affected area can reduce swelling and alleviate pain. Compression with a wrist brace or wrap can also provide support and reduce swelling.

Physical Therapy

A physical therapist can design a rehabilitation program that includes exercises to restore strength, flexibility, and range of motion in the wrist. Physical therapy is particularly beneficial for tendonitis, sprains, and carpal tunnel syndrome.

Splints and Braces

Using a wrist splint or brace can provide support, limit movement, and protect the wrist during the healing process. Braces are especially useful for conditions like carpal tunnel syndrome or after a sprain.

Anti-inflammatory Medications

Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, can help manage pain and reduce inflammation in the wrist.

Cortisone Injections

For more persistent cases, such as severe tendonitis or carpal tunnel syndrome, cortisone injections may be used to reduce inflammation and relieve pain. Cortisone injections can provide temporary relief, allowing individuals to focus on physical therapy and rehabilitation.

Surgery

In cases of severe fractures, ligament tears, or advanced carpal tunnel syndrome, surgery may be necessary to repair or stabilize the wrist. Surgery is typically considered a last resort when conservative treatments have failed.

Exercises and Tips to Prevent Wrist Injuries

Strengthening and stretching the muscles around the wrist can help improve stability and reduce the risk of injury. Here are some exercises and tips to keep your wrists healthy:

Before attempting these exercises, it is essential to consult with your doctor or a physical therapist for proper guidance to determine which exercises are suitable for your specific condition. 

Wrist Flexor and Extensor Stretches

Stretching the wrist flexor and extensor muscles can improve flexibility and reduce the risk of strains.

• Wrist Flexor Stretch: Extend one arm with the palm facing up, and use your other hand to gently pull the fingers down toward the floor, feeling a stretch along the underside of the wrist and forearm. Hold for 15-30 seconds.
• Wrist Extensor Stretch: Extend one arm with the palm facing down, and use your other hand to gently press the fingers toward the floor, feeling a stretch along the top of the wrist and forearm. Hold for 15-30 seconds.

Wrist Curls with Light Weights

Wrist curls can strengthen the muscles that support the wrist.

• Hold a light dumbbell with your palm facing up.
• Curl the weight upward by flexing your wrist, then slowly lower it.
• Perform 2-3 sets of 12-15 reps for each wrist.

Resistance Band Exercises

Using a resistance band, perform wrist flexion, extension, and side-to-side movements to strengthen the wrist and forearm muscles.

Hand Grips

Squeezing a hand grip or soft stress ball can improve grip strength and build endurance in the wrist and forearm muscles.

Use Proper Technique and Equipment

Always use proper technique during sports and exercises. Consider working with a trainer or coach to ensure your form is correct, and use equipment that supports proper wrist alignment.

Avoid Overuse

If you’re engaging in repetitive motions, be sure to take breaks to avoid overuse injuries. Incorporate variety into your workouts to reduce strain on your wrists.

When to See a Specialist for Wrist Pain

If you experience persistent wrist pain, swelling, or weakness that doesn’t improve with rest and self-care, it’s time to seek medical attention. At Motion Orthopaedics, our team of specialists is equipped to diagnose and treat a variety of wrist injuries, helping you return to your active lifestyle as quickly and safely as possible.

Stay Active and Injury-free with Motion Orthopaedics

Don’t let wrist pain or injury hold you back from your favorite activities. Motion Orthopaedics offers expert diagnosis, personalized treatment plans, and dedicated support to help you recover and prevent future wrist issues. Contact us today to schedule an appointment and take the first step toward healthier, stronger wrists. Our wrist specialists include Dr. Tyler Krummenacher, Dr. Jason Young, Dr. Scott Zehnder, Dr. Nathan Mall.