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  • Writer's picture Sporty Healthy Habit


Do you also feel wrist or hand pain while performing daily tasks? If yes, then there might be some severe cause behind it. If the pain is dull, like tooth pain, there are increased chances of arthritis.

Hand Relief
Hand Relief

Carpal tunnel syndrome is the victim if you're experiencing sharp needle-like pain. Sometimes a little sprain or strain also causes pain. Whatever the cause is, proper treatment is compulsory to avoid it in future.

In minor cases, you can treat it with the help of physiotherapy tools like a stress ball hand or grip strengthener. Even in severe cases, you can ease your pain with medication and exercise.

What causes wrist pain?

Wrist pain is a common problem nowadays. It not only disturbs your work but also causes discomfort and restless nights. It can be caused due to multiple reasons. Three of the common causes are:


Injuries to the wrist are due to two reasons, whether a sudden accident or continuous stress worse it. Let's see both of them in detail.

Sudden Injury

When you fall on an outstretched hand, there are chances of sprain, strain or fracture. Mostly, the scaphoid bone is fractured, which causes continuous pain.

Repetitive Stress

Whenever you use something beyond your limit, it will hurt. The same is that when there is repetitive wrist joint motion, it gets inflamed and causes pain like in De Quervain Tenosynovitis.


Arthritis is the inflammation of the joint that are of two types:

Rheumatoid Arthritis

Rheumatoid arthritis is when the body's immune system attacks its own tissues. It is commonly involved with the wrist joint.


Osteoarthritis is arthritis in which cartilage around the bones deteriorates with time. Mainly it does not involve the wrist.

Other medical Conditions

Many medical conditions affect the wrist joint. It causes pain and swelling in the wrist and hand. The most common are:

Carpal Tunnel Syndrome

When the median nerve gets entrapped inside the tunnel on the palm side of the wrist, it causes inflammation and pain.

De Quervain Tenosynovitis

De Quervain Tenosynovitis is the inflammation of the tendon of the thumb side. It causes pain during pinching and grasping things.

Ganglion cyst

A ganglion cyst is formed on the dorsal side of the wrist. It is a soft tissue cyst that causes pain. Pain may improve or get worse with movement.

Kienbock Disease

Kienbock disease is affecting the young population rapidly. When there is less blood supply to bones, one or two small wrist bones collapse.

What can I do if my wrist hurts?

Wrist pain is a real bummer, as it disturbs your activities of daily life. But don't worry, there are some options available that you can do to make it better.

Proper alignment

First, ensure that all your wrist bones are correctly aligned and in place. If not, then align it.


When you start feeling pain, try not to use it as much as possible. But if that's not possible, try using it in different ways.


Elevation helps to reduce inflammation. So when you feel wrist pain, keep it elevated as much as possible.


If you have access to an ice pack or cold compress, use that every time your wrist starts hurting again until your pain goes away.


Massage the affected area as massage helps to improve circulation and helps to ease tension, knots and pain.


Exercise has incredible outcomes in the case of wrist pain. You can do strengthening or stretching exercises.


Medications like NSAIDs and corticosteroids help to ease symptoms like wrist pain and inflammation.

What exercise can I do for wrist pain?

Exercise is a great way to help your wrist pain. Several exercises can be performed to relieve wrist pain.

Strengthening Exercises

When wrist pain is caused by carpal tunnel syndrome, arthritis, or other conditions that require wrist joint movement, wrist strength training can be beneficial. It can also be used for general musculoskeletal health.

Hand strengtheners slowly move or manipulate objects to strengthen your wrist. These exercises help improve the body's flexibility, balance and overall coordination by improving muscle tone.


Stretch the wrist flexors and extensors for thirty seconds to get relief. It extends the inner and outer muscles of your forearm. Stretch that we can do are:

  1. Wrist flexion

  2. Wrist extension

  3. Wrist extension and flexion

  4. Pronation and Supination

Relaxing Exercises

Stress balls are a great way to relieve stress and reduce the pain in your wrists. Holding a stress ball in your hand provides a generous amount of pressure on your wrist. This can help to reduce pain and inflammation.

Stress balls are a great way to help relieve stress and promote relaxation. They're also great for aiding in recovery from wrist pain, as they can be used to strengthen the muscles in your hand and arm.

Increase mobility
Increase mobility

What are the ways to improve wrist mobility?

Wrist mobility is essential for daily living. But if it hurts, you feel discomfort while doing any work. But don't worry; pain can be minimised with simple techniques and medication.

  • First, wear a brace or splint to avoid working pain.

  • Curl-ups help to reduce stiffness and soreness in the wrist joint.

  • Stretching the wrist muscles out assists the wrist's movement in different directions and angles.

  • Massage helps to improve blood circulation and ease knots. It helps to reduce symptoms like pain and swelling.

  • Strengthening exercises targets the muscles of the hand; you can use different hand strengtheners for it.

  • Perform exercises with a stress ball hand to reduce tension.

  • While typing or doing any repetitive movements, try to use wrist rotation.

  • Avoid overuse of the wrist joint. Find alternative movements to perform the task.

  • You can also use ergonomically designed tables, which give rest to your joints.

Final verdict

Injuries, arthritis and other medical conditions are the leading cause of wrist pain that disrupts your routine work. But don't worry; with the help of simple techniques, physiotherapy tools, and medication, ease all symptoms.

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