Wrist Tendonitis: Understanding and Treating Wrist Pain
A Summary of Wrist Tendonitis and How to Treat It
We know how irritating it can be having wrist pain when picking up a water bottle, typing on a keyboard, or styling your hair. These little activities become difficult when wrist pain gets in the way. If wrist pain has been effecting your life, you may have Wrist Tendonitis. Here are some ways you can tackle your pesky wrist pain and get relief from Wrist Tendonitis!
If wrist pain is effecting your life, or you would like to learn more about how to treat your wrist pain, do not hesitate to book an initial assessment with one of our clinicians! We are happy to help relieve your pain and answer any questions!
What is Wrist Tendonitis?
If you are asking this question, you are not alone. Wrist Tendonitis is pain in the wrist caused by inflammation of the wrist tendons. Tendons are thick bands that connect muscles to bone. Unfortunately, repetitive motions can cause these tendons to become inflamed and result in sharp pain. Wrist Tendonitis can also be very specific, for example De Quervain Syndrome which is a type of Wrist Tendonitis that causes immense pain on the thumb side of the wrist.
There are six main tendons that contribute to your wrist movements, and if inflamed become the cause of your wrist pain:
- Flexor Carpi Radialis
- Flexor Carpi Ulnaris
- Palmaris Longus
- Extensor Carpi Radialis Brevis
- Extensor Carpi Radialis Longus
- Extensor Carpi Ulnaris
Functions of the Tendons
The names help to explain the task of the tendon once you learn the anatomical language. First imagine your wrists are in front of you at 180 degrees, and your palms are up. Ulnar means the side of the pinky and radial means the side of the thumb. Flexor means the muscle will aid in bringing your fingers toward you, decreasing your 180 degree wrist angle. Extensor means the muscle will aid in bringing your fingers down away from you, increasing your 180 degree wrist angle.
Flexor Carpi Radialis, Extensor Carpi Radialis Longus, and Extensor Carpi Radialis Brevis also aid in deviating the wrist to the thumb side or radial side. Flexor Carpi Ulnaris and Extensor Carpi Ulnaris aid in wrist deviation to the pinky side or ulnar side.
What are the Symptoms of Wrist Tendonitis?
The most common Wrist Tendonitis symptom is pain with normal wrist movements, such as opening a door, picking up a glass of water, typing, or catching a ball. Other symptoms include:
- Painful and restricted wrist movement in any direction
- Swelling of the wrist
- Redness of the wrist
- Cracking sensation with movement of the wrist
What am I Doing to Cause My Wrist Pain?
Wrist Tendonitis commonly occurs from repetitive movements and overuse of the wrist. One of the most common causes is constant typing on a keyboard due to desk jobs. Other common causes include playing video games with controllers or keyboards, constant texting, long periods of writing with a pen/pencil, playing sports that require wrist motion, use of a tools like a screwdriver or hammer for long periods of time/construction jobs, and the general performance of repetitive physical tasks. Examples of this include using a curling iron, knitting, or intensive cycling.
Other factors that can contribute to development of Wrist Tendonitis are age, the older you are the higher your risk of Wrist Tendonitis development is. Another factor is previous/current wrist injuries, for example falling on your wrist can cause muscle strains or sprains, or even bone fractures. Not only can these fractures, sprains, or strains cause inflammation of your wrist muscles resulting in pain, they can increase your chance of developing Wrist Tendonitis.
Treatment and Recovery
Wrist Tendonitis may be more common than you think, and can be treated right here at West End Physiotherapy! During your initial assessment at West End Physiotherapy your clinician will complete an assessment, and create a plan of care which guides you through your individualized treatment and goals.
Treatment With a West End Physiotherapy Clinician
With one of our clinicians, you can expect an assessment and the creation of a treatment plan that is tailored to you. Our clinicians will use a multitude of treatments to eliminate your wrist pain. Clinicians will use machine modalities like Laser Therapy, Ultrasound Therapy, and Transcutaneous Electrical Nerve Stimulation (TENS) to help treat your pain. These modalities will help to increase blood flow and decrease inflammation in the wrist, thus helping to reduce pain. These modalities may also be used alongside manual therapy, dry needling, and exercise prescription. Take a closer look at these modalities to see how they work and how they aid in wrist pain relief.
What Can You Do At Home or At Work
- Incorporate Rest Periods: If you work a desk job that requires constant typing, a construction job that involves using tools, or perform any tasks that use the wrist repetitively, then incorporating rest periods can help reduce your chance of developing Wrist Tendonitis. Whether you are looking to prevent Wrist Tendonitis or are currently treating it, taking a five minute break from repetitive wrist motion every half an hour is recommended, however you can also take a 30 second break every few minutes.
- Wrist Stretches/Exercises: Since Wrist Tendonitis is caused by repetitive wrist motion, performance of stretches and exercises is a good preventative measure. When the wrist muscles are too tight or overworked, they can start to swell which causes pain and decreases your range of motion. Performing wrist stretches and exercises before and after tasks will strengthen the muscles, increase flexibility, and aid in recovery.
- Understand Your Limits: Do not attempt to do tasks that are too physically demanding, especially if you are currently treating your wrist pain. Demanding tasks that cause pain can lead to increased pain and lengthening of the recovery process. Talk to your Clinician about demanding tasks that you want to perform to see if it is safe to do so, or if steps need to be made to get you to that point.
Here are Some Stretches and Exercises For Your Wrist
Stretching and strengthening your wrist is the best way to maintain your progress. Treatments will help manage your wrist pain but stretching and strengthening your wrist at home will keep that pain away! The more your stretch your wrist and perform wrist exercises the stronger your muscles will get, and your risk of wrist pain returning will lower. Try out some of these exercises that our clinicians recommend, and remember to choose a weight that feels right for you!
Stretches:
Wrist Exercises:
- Radial and Ulnar Deviation Exercise (you may use a hammer, a dumbbell, or any weight you have at home)
- Wrist Extension with a Resistance Band
- Wrist Flexion with a Resistance Band
- Wrist Flexion and Extension Exercise with a Dumbbell (if you do not have resistance bands)
Ready to Start Your Recovery Journey?
If you have been experiencing symptoms of wrist tendonitis, and are ready to get rid of that pain, book an initial assessment with one of our clinicians today! Our clinicians are here to assist you and get you back to performing your daily tasks pain free!
To book your initial assessment contact West End Physiotherapy
- Phone: 604-684-0047
- Email: info@westendphysio.com
- Book Online
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Have Questions About Wrist Tendonitis?
Check Out These Frequently Asked Questions!
Although recovery takes time, there are two things you can do to enhance your recovery. First is consistently performing wrist stretches and exercises prescribed to you by your clinician. Second is making sure to rest and take breaks when you are performing long repetitive tasks like typing or writing.
Usually no, there are extreme cases that may warrant surgery. This would only be after multiple months of treatments and consistent wrist strengthening, you experience an increase of pain and no difference with your symptoms. Usually visiting a physiotherapist or a manual therapy based Chiropractor, like West End Physio’s Dr. Donny, will cause pain relief without surgery.
Yes! Wrist Stretches can be done anywhere because they do not require any gym equipment and they do not require you to move around. They just require a firm surface that you can use as a base of support to perform your wrist stretches on!