Hand Protection and Wrist Support During Exercise and Repetitive Motion Activities

Hand Protection and Wrist Support During Exercise and Repetitive Motion Activities


When I started my therapy consulting business, I wrote all my reports by hand. This put a lot of stress on my hands and actually caused tendinitis on my wrist. I felt excruciating pain at the base of my thumb and across my arm to my elbow. My doctor told me to stop working on the computer and give him a break. He also said that he may need surgery to heal him properly. There was no way he was under the knife. And in no way could I stop writing for a long time; after all, this was my livelihood at stake.

My pain not only interfered with my work, it also made me stop lifting weights and stop doing yoga poses that forced me to support weight on my hands. I just couldn’t accept all of this interruption in my work and exercise life, so I made up my mind to do something about it, no surgery!

First, I actually relaxed by writing and exercising to rest my hand (this also helped my back, but that’s another story). Like any good therapist would when the pain started, I applied ice to my wrist for about 5-10 minutes. twice daily. A little trick is to take a piece of ice and rub it hard on the painful area; I learned this tip from a friend, therapist friend. It really carries the ice to the tissues much more effectively than simply using an ice pack. I also took an anti-inflammatory medication to reduce pain and swelling.

Second, I did some research and got some hand and wrist exercises to gently stretch the painful areas. This eased my pain a bit and started me on the road to recovery even further.

I found a simple and flexible rest splint that I could wear at night and could also wear it when writing. This allowed me to work.

The next area to address was my exercise program. At first I couldn’t bear any weight on my wrist without much pain. I adapted yoga poses where I could and this helped. Then I found some protective padded training gloves that I still use not only for yoga poses like Down Dog, but also for holding hand weights during weight training. These strategies helped me get back to exercising without pain and without doing more damage to my wrists.

With these simple strategies, my hands have constantly healed, allowing me to resume my work and exercise activities, all without surgery.




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