Wrist Pain Relief
in London

Wrist braces and splints can be valuable components of wrist pain treatment for specific conditions, but their effectiveness varies depending on the underlying cause, the type of brace used, and how they are incorporated into a comprehensive treatment plan. Here's what you should know about wrist braces:

Types of wrist supports and their purposes:

• Neutral wrist splints: Rigid or semi-rigid splints that hold the wrist in a neutral position, typically used for carpal tunnel syndrome, particularly at night
• Flexible/neoprene supports: Provide compression and mild support while allowing movement, often used for mild sprains or general wrist discomfort
• Thumb spica splints: Immobilize both the wrist and thumb, used for conditions like De Quervain's tenosynovitis or scaphoid fractures
• Custom thermoplastic splints: Molded specifically to the individual's anatomy by therapists, used for specific conditions requiring precise positioning

Conditions where bracing is typically beneficial:

• Carpal tunnel syndrome: Night splinting has strong evidence for effectiveness by preventing wrist flexion during sleep
• Acute wrist sprains: Short-term immobilization helps protect healing ligaments in the initial phase
• Tendonitis/tenosynovitis: Resting the affected tendons through selective immobilization can reduce inflammation
• TFCC injuries: Supports that limit ulnar deviation can reduce stress on the triangular fibrocartilage complex
• Rheumatoid or osteoarthritis: Braces can provide support during flare-ups or activities that typically cause pain

Potential benefits of appropriate bracing:

• Reduced stress on injured or inflamed structures
• Prevention of extreme or painful positions, particularly during sleep
• Compression to help manage swelling
• Proprioceptive feedback that may improve body awareness and position sense
• Temporary support during demanding activities while recovering from injury

Important considerations and limitations:

• Wearing schedule: Most braces should not be worn continuously - specific wearing schedules based on your condition are important
• Potential muscle weakening: Prolonged or unnecessary bracing can lead to muscle atrophy and weakness
• Not a standalone treatment: Braces work best when combined with other interventions like exercises, activity modification, and addressing underlying causes
• Proper fit is crucial: Ill-fitting splints can cause additional problems or fail to provide the intended benefit
• Risk of dependency: Some people become psychologically dependent on braces rather than addressing underlying issues

Our approach to bracing:

At Holistic Healthcare Clinics, we take a measured approach to wrist bracing:

• We conduct a thorough assessment to determine if bracing is appropriate for your specific condition
• We recommend the most appropriate type of brace based on your diagnosis and lifestyle needs
• We provide clear guidance on when and how long to wear the brace
• We incorporate bracing as one component of a comprehensive treatment plan that addresses the underlying causes
• We include exercises to maintain strength and mobility while using braces
• We progressively reduce reliance on bracing as your condition improves

Our specialists can help determine whether a wrist brace would be beneficial for your specific condition, recommend the most appropriate type, ensure proper fitting, and integrate bracing into a comprehensive treatment plan that promotes long-term wrist health.

Whether you can continue typing or working with wrist pain depends on several factors, including the cause and severity of your condition, the nature of your work, and how you modify your approach. Here's guidance to help you navigate this common dilemma:

General principles for working with wrist pain:

• Pain as a guide: Mild discomfort may be manageable, but sharp, shooting, or escalating pain signals that modifications are necessary
• The 2-hour rule: If pain is significantly worse after working or persists much longer afterward, your current approach likely needs adjustment
• Modification over cessation: Complete rest is rarely necessary or practical; appropriate modifications often allow continued activity

Essential modifications for computer work:

• Ergonomic setup:
  • Position keyboard to allow neutral wrist position (wrists straight, not bent up or down)
  • Use an ergonomic keyboard that promotes natural hand positioning
  • Position mouse at the same height as keyboard to prevent reaching
  • Consider a vertical mouse or trackpad to reduce pronation strain
  • Ensure proper chair height so elbows rest comfortably at approximately 90 degrees
• Work pacing:
  • Take 5-minute breaks every 30 minutes of typing
  • Use break reminder software if you tend to lose track of time
  • Alternate between different tasks to vary wrist movements and loads
  • Incorporate microbreaks to shake out hands and stretch wrists
• Typing technique:
  • Use a light touch on keys rather than pounding
  • Keep wrists floating rather than resting on hard surfaces
  • Use keyboard shortcuts to reduce mouse use
  • Consider dictation software for lengthy documents

Supportive approaches for manual work:

• Tool selection: Use ergonomic tools with padded handles and appropriate grip size
• Power over manual: When possible, choose power tools over manual ones to reduce repetitive strain
• Job rotation: Alternate between different tasks that use different movements and muscle groups
• Two-handed techniques: Distribute loads across both hands rather than overloading one
• Grip modification: Use rubber grip enhancers to reduce required force and dampen vibration

Supportive strategies for all types of work:

• Selective bracing: Strategic use of wrist supports during problematic activities or recovery periods
• Preventive exercises: Regular strength and flexibility exercises for the wrists and forearms
• Anti-inflammatory measures: Cold therapy after provocative activities; appropriate use of anti-inflammatory medications if recommended by a healthcare provider
• Posture awareness: Maintaining good overall posture reduces compensatory strain on the arms and wrists

When to consider more significant changes:

• Pain persists or worsens despite consistent modification efforts
• Numbness, tingling, or weakness develops or intensifies
• Sleep is regularly disturbed by wrist pain or sensory symptoms
• Capacity to perform essential job functions is significantly compromised

Our specialists can assess your specific condition and work demands to develop personalized recommendations for workplace modifications, ergonomic adjustments, and supportive exercises. We can also provide guidance on appropriate use of braces or supports during work activities, and help determine when more significant intervention may be necessary.

Strengthening the muscles that support the wrist is crucial for both rehabilitation and prevention of wrist pain. A comprehensive wrist exercise program should include strengthening, flexibility, and stability components. Here are effective exercises that can help strengthen weak wrists and prevent pain:

Wrist Flexor and Extensor Strengthening:

• Wrist curls: Seated with forearm resting on a table and wrist at the edge, palm up, hold a light weight and curl the wrist upward, then lower slowly
• Reverse wrist curls: Same position but with palm facing down, lifting the weight by extending the wrist
• Radial and ulnar deviation: With thumb pointing up, move the hand from side to side while keeping the forearm stable
• Pronation and supination: Holding a light weight or hammer, rotate the forearm so palm faces up, then down

Grip Strengthening:

• Therapy putty exercises: Kneading, pinching, or rolling putty of appropriate resistance
• Ball squeezes: Squeezing a stress ball or soft tennis ball with varied intensity
• Finger extensions: Placing a rubber band around fingers and thumb, then spreading fingers against resistance
• Grippers: Using adjustable grip strengtheners with controlled, slow movements

Wrist Stability Exercises:

• Ball on wall: Pressing a small ball against a wall with the palm and maintaining pressure while making small circular movements
• Weight-bearing exercises: In tabletop position, gently shifting weight onto hands with proper wrist alignment
• Wobble board exercises: Placing hands on an unstable surface and maintaining balance
• Plank variations: Modified planks on a stable surface with proper wrist alignment, progressing as tolerated

Flexibility and Mobility Exercises:

• Wrist flexor stretch: Extend arm forward with palm up, use other hand to gently pull fingers back toward body
• Wrist extensor stretch: Extend arm with palm down, use other hand to gently press hand downward
• Prayer stretch: Press palms together at chest height, lower hands toward waistline while keeping palms together
• Wrist circumduction: Making slow, controlled circles with the wrist in both directions

Sport or Activity-Specific Exercises:

• For racquet sports: Exercises mimicking forehand and backhand motions with light resistance
• For climbers: Finger board training with appropriate progression and hangboard exercises
• For weightlifters: Wrist roller exercises and stability work in various wrist positions
• For musicians: Targeted exercises based on the specific demands of their instrument

Important guidelines for wrist exercises:

• Start light: Begin with no weight or light resistance, focusing on proper form
• Progress gradually: Increase resistance slowly over weeks, not days
• Respect pain: Exercises should not cause sharp pain; mild discomfort is acceptable
• Consistency is key: Regular brief sessions are more effective than occasional intense ones
• Balance is essential: Work all movement directions to maintain muscle balance
• Warm up first: Perform gentle range of motion exercises before strengthening work

Our specialists can assess your specific wrist condition and design a personalized exercise program tailored to your needs, activity demands, and current strength levels. We ensure you perform exercises with proper technique and progress at an appropriate rate to build strength while minimizing the risk of aggravating symptoms.