Wrist & Arm Pain

5 Ways to Relieve Wrist Pain

Sponsored Content: This video represents the honest opinions of Doctor Jo. Thank you to Thermotex for sponsoring this video and providing Doctor Jo with a free Thermotex Platinum and Wrist Unit to use/review. If you purchase the product using the discount codes below, Doctor Jo will receive a commission.

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If you have a wrist injury or ailment including arthritis, carpal tunnel syndrome, sprains and strains, ligament injuries, and overuse injuries, then this video will show you 5 ways to help relieve this pain including using far infrared heat.

Here are my top five ways to relieve wrist pain.

The first stretch is for your wrist flexors and extensors. Start off with your arm straight out in front of you. Bring your wrists upward to stretch your wrist flexors. If you need more of a stretch, push up with the other hand. Now bring your wrists downward or into flexion to stretch the wrist extensors. Hold each stretch for 30 seconds and do them three times each.

The second way to relieve pain is to use Far Infrared Heat. Far infrared heats the area with light vs. actual heat, so it can penetrate deeper into the area. A traditional heating pad usually only heats about 0.25 cm, but far infrared can go up to 6 cm, or 2.36 inches. It helps increase the circulation to the area to provide temporary relief.

The Thermotex Platinum and Wrist Unit are both great devices that use this Far Infrared heat therapy to help relieve pain.

Click here to watch my full review for the Thermotex Platinum, which also features more detailed info about far infrared heat.

Next you will do wrist flexion and extension. You can place your arm on a table or counter top, you can hold your elbow in your other hand, or you can hold your arm in the air. Make a fist with your palm downward. At your wrist, bend your fist downward into flexion. Hold it for just a few seconds and then bend it up into extension. Do this about 10 times each way.

Then you will do wrist pronation and supination. Bend your elbow to 90 degrees, and keep it by your side so you are getting the movement only at your wrist and elbow. Turn your wrist palm up for supination and palm down for pronation. If you need a little overpressure, you can use a hammer. The heavy end will help your wrist rotate further.

Finally, you will do radial deviation and ulnar deviation. Make a fist with your hand, and turn your wrist so your thumb is facing up. Bend your wrist up and down. Try 10 each way, and then work your way up as you get stronger.

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Cubital Tunnel Syndrome, aka Ulnar Nerve Entrapment

Cubital tunnel syndrome, also known as ulnar nerve entrapment, is when the ulnar nerve becomes compressed or irritated at the elbow. These stretches and exercises are a great treatment for cubital tunnel syndrome.

An ulnar nerve glide helps loosen up the nerve when it is compressed. These should only be one 10 times once a day because any more might irritate the nerve even more.

With your thumb facing up toward the ceiling, flexing and extending at the elbow also helps free up the ulnar nerve in the cubital tunnel.

You can also help glide the tendons of the muscles around the elbow, which are also at the wrist by opening and closing your hand. You can do this with your elbow flexed or extended.

Then you can do soft tissue mobilizations at the elbow to help break up scar tissue. Be very gentle with this so you don’t risk irritating the nerve even more.

It’s also important to stretch your wrist flexors and extensors which attach at the elbow.

Finally a combination move of flexing the elbow and extending the wrist, and then straightening the elbow and flexing the wrist helps open up the cubital tunnel.

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Nerve Glides for Unlar, Median, and Radial Nerves

Elbow Pain Stretches & Exercises

Wrist & Hand Stretches for Gamers

Wrist and hand pain is common in gamers from using gaming controllers and/or hand held gaming devices like the Nintendo Switch or DS. This is the case with my buddy Ray from the YouTube channel Raymond Strazdas. He stopped by to get some wrist and hand stretches for gamers.

When gaming, you can have a lot of tightness in your fingers, thumbs, wrists, elbows and even your shoulders and back. Starting off with some wrist range of motion exercises will help loosen up the area. Wrist flexion and extension, as well as radial deviation and ulnar deviation will help relieve some pain. 

Wrist flexor and extensor stretches are a great way to get rid of wrist and elbow tightness. Since these muscles in tendons are in your hand, wrist, and attach at the elbow, it’s important to stretch the whole arm.

Then stretching the thumbs, fingers into flexion and extension, and the webbing between the fingers really help relieve tension when you have been using them for long periods.

A great way to strengthen the thumbs and fingers is to use a rubber band. It’s easy to find, and really helps strengthen the extensor muscles.

A chin tuck is not only a great stretch for your neck muscles, but it also helps reset the muscles to correct your posture.

A chest stretch will also help correct your posture and open up your chest to relieve tightness through the area. You can do this standing with your hands clasped behind your back, or you can stand in a corner and use the walls to help you stretch.

Related Videos:

Carpal Tunnel Syndrome Stretches

De Quervain's Syndrome Stretches

Wrist Tendonitis Treatment for Pain Relief

Wrist tendonitis, or tenosynovitis, is a general term referring to any tendon in your wrist area causing wrist pain. The swelling of a wrist tendon sheath causes irritation to the tendon. This can be De Quervain’s syndrome, a repetitive strain injury (RSI), or it can even be the wrist flexor or wrist extensor tendons that are irritated.

These stretches and exercises should help.

Start off with active range of motion to the wrist to help relieve the wrist pain. These movements are wrist flexion and extension, radial and ulnar deviation, and pronation and supination. These movements are continuous to warm up the muscles.

Wrist stretching is also very helpful in relieving wrist pain. Stretching the wrist flexor and extensors are very important.

Then opening and closing the hand as widely as you comfortably can will help glide the wrist tendons to improve motion.

To strengthen the wrist, you can use a ball, towel, or pool noodle for finger flexion, and a rubber band for finger extension.

Finally, using a small weight can help reset the muscles in the wrist, and strengthening the wrist muscles will help reduce pain. Using a soup or vegetable can is a great treatment for wrist tendonits.

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Hand Arthritis Stretches & Exercises

Hand, Wrist, & Neck Stretches & Exercises for Artists

Elbow Pain Relief, Featuring Nick from NoWayAsWay

Elbow pain often comes from repetitive movements and can come in many forms like tennis elbow, golfers elbow, or like my friend Nic, card thrower's elbow! Nick has a YouTube channel called NoWayAsWay, and he's a card thrower and does some pretty crazy card tricks. He often gets pain in his elbow and wrists. 

Here are some stretches and exercises to help with elbow and wrist pain.

Starting with stretching, put your arm straight out in front of you. With your palm down, bend your wrist down with overpressure from your other hand. If this is not enough of a stretch, curl your fingers into a fist and do the same stretch. Now with your palm down and making a fist, bend your wrist up with overpressure from your other hand. If this is not enough of a stretch, open up your fingers pointing them in the air and do the same stretch. Hold these for 30 seconds, and do three of them each way. You can alternate back and forth with these.

Now grab a hammer or something that is top heavy to give you an extra stretch with overpressure. You will do your supination and pronation now with the hammer. Do ten of these.

Next you will use a resistive band for some strengthening exercises. You can prop your arm on a table and let your wrist hand off or you can hold it up in the air. Make a fist with your hand with your palm down holding onto the band that is anchored at your foot. At your wrist, bend your wrist up to work the muscles in extension, and then bend it down to stretch the muscles in flexion. Then you will turn your hand over with your palm up. Slowly pull the band upward only moving your wrist, and then come back down. Now hold the resistive band in your hands with your thumbs inwards facing each other, and put some tension on the band. Turn your wrist outward away from the other hand and slowly come back in. Start with ten of each of these.

Roll up a towel, use a foam roll, or ball and squeeze in your hands. Hold the squeeze for 3-5 seconds and do ten of these. Then take a rubber band and put it around all of your fingers. Open up your hand moving all of your fingers outwards, and slowly come back in. Start with 10 and then work your way up.

The last ones will be soft tissue mobilization of the painful area. You can use a massage cream or lotion, but you don’t have to. Start off by pushing very lightly and make small circles directly over the scar. Then you can go up and down and side to side. Once you have done that about a minute, you can start pushing harder. 

Finally, you can do an ice massage to the area. You do not want to do an ice massage for more than 6-8 minutes so the ice doesn't irritate the skin. You will start off with a circular motion gently around the area. It will sting, burn, and then go numb. Once the area goes numb, you can push a little harder and massage the area. This can be done several times a day.

Related Videos:

Tennis Elbow Stretches & Exercises

Golfer's Elbow Stretches & Exercises

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