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A tender, painful wrist can make it difficult to use your hands. Fortunately, most pain will go away once you've rested your wrists and reduced the swelling. Pain relievers and ice packs will make you more comfortable as your wrists heal. Once they've recovered from the lifting injury, strengthen the muscles in your forearms to prevent another injury. Doing simple stretching exercises, using athletic straps, and lifting smaller amounts can protect your wrists.
Steps
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Avoid lifting or other heavy activity for several days. If you feel pain after lifting, exercising, or stretching, avoid putting pressure or stretching your wrists until the pain goes away. This can take several days depending on how injured your wrists are. [1] X Research source
- Resting the wrists can reduce inflammation and prevent more damage to the muscles around your wrists.
- Some movement may help your wrists, however, by maintaining your range of motion. You can do normal daily activities, such as typing or cleaning.
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Do wrist circles to keep your wrists flexible. As long as you do not have any fractures or tears in your wrist, wrist circles can improve your range of motion, reduce stiffness, and promote healing. To do wrist circles, slowly roll your wrist clockwise up to 10 times. Next, go counterclockwise for 10 times. [2] X Research source
- If you need support, wear wrist splints while you do normal daily activities to prevent re-injury. Buy wrist splints from a pharmacy or supermarket. Avoid wearing them for too long, as they could reduce your wrist's mobility.
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Apply ice packs to your wrists. Place ice packs on your wrists and hold them there for 10 minutes. You can do this once every hour for the first 1 to 2 days that your wrists hurt. [3] X Research source
- If you don't have ice packs, wrap ice cubes in a wet dish towel and hold these over your wrists. Avoid placing ice directly on your skin.
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Apply heat to your wrists if the pain continues. While ice is best right after an injury, heat can promote healing and reduce pain a day or 2 after the injury. Put heat on your wrists for 15-20 minutes. Turn on a heating pad or soak a towel in hot water. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- For the most benefit, alternate heat and ice on your wrists.
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Get a massage or rub your forearms. Professional massage therapy can relieve wrist pain, reduce swelling, and relieve inflammation. A massage therapist will focus on the muscles in your forearms since these control your wrist movements. You can also rub the inner parts of your forearms near the elbows to get quick relief. [5] X Research source
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Take over-the-counter pain relievers. Buy a pain reliever that will reduce inflammation in your wrists and make you more comfortable. Follow the manufacturer's dosing instructions to take ibuprofen or acetaminophen. You may need OTC pain relievers for a few days after injuring your wrists. [6] X Research source
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Get medical treatment, if necessary. If you've rested your wrist and taken steps to relieve the pain, but it still hurts after 1 to 2 weeks, contact your doctor. If you have a physical therapist, you can also schedule an appointment with them. You should also get medical treatment if: [7] X Research source
- You have sharp pain.
- The pain is too severe to treat with OTC pain relievers.
- Your wrist swells up.
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Wrap your wrists with a strap or tape. When you're ready to lift again, protect your wrists from injury before you begin. Wrap your wrists with athletic tape or put wrist straps on before you lift. These can relieve some of the pressure you'll be putting on your recovering wrists. [8] X Research source
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Do bending stretches to strengthen your muscles. Prevent tension from building up in your muscles by gently stretching before you lift. Keep your forearms and elbows straight while you bend your wrists up. Hold the stretch for 30 to 60 seconds. Bend your wrists in the opposite direction and hold the stretch for 30 to 60 more seconds. [9] X Research source
- You can also do this stretch throughout the day to improve your wrists' range of motion.
- Alternatively, try wrist curls, which can strengthen the muscles around the joint of your wrist. [10]
X
Expert Source
Laila Ajani
Fitness Trainer Expert Interview. 31 October 2019. - Hold a 5 to 7 lb (2.3 to 3.2 kg) dumbbell with your palm facing downward and flex your wrist up and down for 20 to 50 repetitions. You can then do the reverse with your palm facing upward. [11]
X
Expert Source
Laila Ajani
Fitness Trainer Expert Interview. 31 October 2019.
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Practice rotating your wrists 3 times a day. Bend your elbows to a 90-degree angle and keep the palms of your hands facing down towards the ground. Hold this position for 5 to 10 seconds. Then turn your hands over so your wrists and forearms twist around. The palms of your hands should now be facing up. Hold this position for 5 to 10 seconds. Do 10 repetitions of these twists about 3 times a day.
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Reduce the amount you lift. Start with lighter weights than you're used to lifting and gradually add weight as your wrists become stronger. If you add weight and start to feel wrist pain, take a break and use less weight when you start lifting again.
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Keep your wrists in a neutral position when you lift. Pay attention to how you use your wrists as you lift. They shouldn't be curling or taking on the bulk of the weight. Instead, your wrists should be straight or neutral. Keep the back of your hand lined up flat with your forearm. For example, if you're doing bicep curls, keep your wrists straight as you bring the weights toward you. [12] X Research source
- If you feel any pain as you lift something, change grips to a better position that doesn't hurt. This might mean holding an object from different sides or using one hand or arm to do more of the lifting. [13]
X
Expert Source
Laila Ajani
Fitness Trainer Expert Interview. 31 October 2019.
- If you feel any pain as you lift something, change grips to a better position that doesn't hurt. This might mean holding an object from different sides or using one hand or arm to do more of the lifting. [13]
X
Expert Source
Laila Ajani
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Expert Q&A
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QuestionWhat can I do when I get a wrist cramp?Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.The most common cause of wrist cramping is overuse of your muscles (gardening, writing, typing, playing musical instrument, etc.). First, stop doing what you are doing, then gently tap and massage your wrist, and gently shake your hand to relieve the cramp. Make sure you drink plenty of fluids and do gentle stretching before performing any activity that uses your wrists. Consider taking magnesium and B complex supplements as well.
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Things You'll Need
- Wrist splints
- Over-the-counter pain relievers
- Ice packs
- Wrist straps or athletic tape
References
- ↑ https://www.health.com/fitness/wrist-pain-exercises
- ↑ https://physicalliving.com/wrist-exercises-for-more-strength-less-pain/
- ↑ https://www.sportsinjuryclinic.net/sport-injuries/wrist-pain/wrist-strain
- ↑ https://www.mayoclinic.org/diseases-conditions/tendinitis/expert-answers/tendinitis/faq-20057872
- ↑ https://www.painscience.com/articles/spot-05-forearm-extensors.php
- ↑ https://www.sportsinjuryclinic.net/sport-injuries/wrist-pain/wrist-strain
- ↑ https://www.health.com/fitness/wrist-pain-exercises
- ↑ https://www.health.com/fitness/wrist-pain-exercises
- ↑ https://www.health.com/fitness/wrist-pain-exercises
- ↑ Laila Ajani. Fitness Trainer. Expert Interview. 31 October 2019.
- ↑ Laila Ajani. Fitness Trainer. Expert Interview. 31 October 2019.
- ↑ https://www.health.com/fitness/wrist-pain-exercises
- ↑ Laila Ajani. Fitness Trainer. Expert Interview. 31 October 2019.
About This Article
Article Summary
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If your wrists hurt from lifting, take some time to rest and relieve your pain. Apply an ice pack for 10 minutes at a time every hour for the first 2 days, which will reduce swelling. After 2 days, you can switch to applying a hot pack to promote healing and circulation. You can also gently massage the inner parts of your forearms to give you some relief. Additionally, take over-the-counter pain relievers to reduce inflammation. To learn how to strengthen your wrists so you don’t strain them again, read on!
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