All too often, we take our wrists for granted along with the abilities that these intricate parts of our anatomy provide for us in our daily lives, from carrying our bags to working at the computer. As many sports coaches will tell you, it’s all in the wrist!
If you have ever suffered a sore wrist, you know the importance of this body part. If left ignored, the problem may become worse over time. It may even affect the future quality of life if it turns into a chronic problem. Simple tasks may become overwhelming with a tender wrist, and the over the counter pain relief is not safe for the long term. Getting help to deal with the pain is important.
Keep in mind that the wrist pain may degenerate into a worse condition over time. The wrist can be an indicator of worse medical conditions. This may include carpal tunnel, gout, arthritis, cysts or fractures or sprains. You should definitely get treatment as quickly as possible for the best chance of recovery.
RICE TREATMENT PROTOCOL
RICE Treatment Protocol
When performing at-home treatments for a sore wrist, your primary goal is to relieve the pain felt, promote the healing of the injury, and avoid the recurrence of said injury. This self-care treatment applies to almost all cases from repetitive stress injury to wrist trauma to arthritis-related wrist pain. * R stands for rest coupled with activity modification. You have to provide adequate rest for your injured wrist for at least 24-48 hours, which is called the critical period. Usually, your wrist will be encased in protective sheaths like a splint and/or sling. Plus, you have to modify your activities such that stress on the sore wrist is minimized during this period.
Ice and heat application may also help. Wondering which to use? Ice packs are used for acute (sudden) injuries, and heat pads for more chronic (ongoing) condition. Never leave ice pack on for more than 20 minutes each application.
* C stands for compression and cortisone injections. During early treatment, compression is used to keep the muscles and tendons as stable as possible. Of course, you have to make sure that your wrist does not become cold and blue from a too-tight compression bandage. Cortisone injections are administered by your doctor, which should treat the inflammation, if any, in a sore wrist.
When dealing with a sore wrist, elevate your wrist above your heart level as much as possible. Do this with a sling, or by using pillows during sleep.
The RICE method is only supposed to be used in conjunction with medical treatment, as either first aid or after-care for injuries. When your wrist does not seem to be responding positively to the above protocols, then contact your doctor for further evaluation.
While it may not seem like a big deal today, a sore wrist may be a long term problem if ignored. Your livelihood – and even your life – may depend on how well your wrist is working. Keep it flexing at its best.
Tom Nicholson spends his time helping carpal tunnel sufferers. Please follow this link to find out more regarding having asore wrist.
Carpal tunnel symptoms will begin to rear their ugly heads when the median nerve that is located at the inside of the wrist becomes pinched or compressed. Carpal tunnel syndrome can cause mild to severe pain in both the wrist and hand and can often prevent people from preventing simple tasks. There can be severe pain along with numbness than makes it hard to use the hands. The median nerve is responsible for assisting with thumb action as well as the action of the next three fingers. Many times the numbness that can result can be very debilitating and makes it nearly impossible to do even the simplest tasks like holding a drink or writing.
Caused by a variety of conditions including wrist injury, obesity, arthritis, pregnancy, or activities with repetitive movements, carpal tunnel syndrome can also be a side effect of smoking, as it reduces the flow of blood to the median nerve. Whatever its cause, however, most people afflicted with it experience intense pain and discomfort that can interfere with their daily lives. It is not unusual for individuals with carpal tunnel to seek the assistance of a medical professional. Some even opt for surgery in an attempt to relieve pressure and restore proper functioning of the nerve.
Since any type of surgery carries some risks it is critical that carpal tunnel syndrome sufferers understand that there are less invasive measure that can be used to relieve the pain and prevent any ore damage from occurring. If there is a certain activity that is aggravating the nerve, it is a good idea to stop the activity and allow the wrist to rest. During the periods of rest, applying ice can be helpful.
Many people find the most relief from the carpal tunnel symptoms with massage. By applying self massage for a few weeks that are focused exclusively on the forearm, wrist, and hand, the pain can be lessened considerably. After several months of consistent carpal tunnel massage therapy, full use of the wrist and hand may be restored. Since the median nerve can also become restricted close to the spinal area, massaging the shoulder area and upper back can often give substantial relief.
A proper carpal tunnel massage will employ elongated stroking and rubbing along the forearm while the hand, fingers, wrist, and elbow are fully extended. With this activity the median nerve will be allowed to decompress while soothing the area and greatly reducing the pain.
By doing carpal tunnel exercises that include aerobic activities with resistance the shoulders, arms and back will be strengthened. Additionally, weight in these areas that can cause strain on the median nerve will be reduced.
While many also make use of a brace meant to support optimal posture for the hand while reducing stress and inflammation in that area, when this is accompanied with a daily carpal tunnel massage and carpal tunnel exercises of at least 20 minutes in length, surgery and further damage can often be avoided.
Enduring the symptoms of carpal tunnel syndrome can be agonizing. Since pain is an indication of a damaged nerve, it shouldn’t be ignored and any activity that causes pain should be stopped as soon as possible to prevent any further damage. Carpal tunnel syndrome can often interfere with proper motor functioning, but with proper care the median nerve can be restored to health and a person can enjoy pain free hands.
There are many easy to do carpal tunnel exercises using massage that can ease the pain of CTS. Some of these easy carpal tunnel exercises begin with just changes in routine. Click on the link to see how you can help yourself be free of the pain and numbness caused by CTS.