3 Easy Ways to Avoid Wrist Injuries
Your wrists are some of the most commonly overlooked load- bearing joints inyour body.Think about all of the lifting, gripping, carrying and movement your wrist does in a day. Chances are that you don’t even think about ways you are at risk for a wrist injuryuntil suddenlyyou develop a problem. Butyou knowwhat they say about an ounce of prevention. Fortunately, there are three easy ways to avoid wrist injuries and keep these under appreciated joints at work. Ifyou are alreadyexperiencing wrist pain, contact us today to find out how hand therapy can help alleviate your pain and prevent future injury. 1. Mind your posture. What does your back have to do with your wrists? As it turns out, everything. While it may seem counter-intuitive, therapy will often focus on core strength and posture while treating wrist pain and injuries. Your overall posture when you sit at a computer, swing a tennis racket or lift a weight of any kind will often determine how much force your wrists take. Great posture will yield a lifetime of pain-free movement, while poor posture can result in tendonitis, carpal tunnel syndrome, and wrist sprains and strains. Even ifyou usuallyhave ergonomically sound posture at work, the way you sit, stand and lift at home and in recreational activities can play a role in your wrist health. Hand therapy focuses on your posture during all of your daily activities as a way to address what is causing your wrist pain. 2. Take frequent breaks. People are funny. Once we sit down to work, we feel like working without breaks will give us the edge. In reality, studies have shown that small, frequent breaks improve productivity and prevent discomfort, even in physically demanding jobs. Taking a 10-minute break every hour to stand, stretch, walk to the water fountain, or look out the window gives you the “reset” your bodyneeds to keep working without pain. Frequent breaks also give you a chance to think about your posture and make corrections. This is especially important in jobs that require repetitive motion. Your hand therapist can show you the most effective stretches for preventing wrist injuries and relieving pain and stiffness throughout your day. Additionally, they can make recommendations as to how to use your break times to correct your working posture.
3. Exercise! The importance of exercise cannot be overstated. Not onlydoes regular,vigorous exercise helpyoumaintain a healthyweight and limit the pressure placed onyour ankles, knees and hips, exercise can increase flexibilityand strength inyour wrists.Typically, the joints in your body are made up of a series of ligaments, soft tissue that connects bone to bone, and tendons, soft tissue that connects muscle to bone. When the muscles surrounding your joints are strong, you enjoy a lower risk for strains and sprains. This is especiallytrue inyour wrists. Strengthening the muscles in your hands and forearms can lower your risk for injury in your wrists. Your hand therapist can teach you stretches and targeted exercises that will strengthen these muscles and keep you pain- and injury-free. Your wrists are more vulnerable than you think. Fortunately, avoiding wrist injuries is simple. Minding your posture, taking frequent breaks and working with a hand therapist to create a preventative exercise routine can keep your wrists healthy for years to come. Contact us today to schedule your consultation and receive your very own “ounce of prevention.” 425-368-7943
https://www.ncbi.nlm.nih.gov/pubmed/11209875
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