In this fast-moving world, we all tend to forget about certain small things. Once we get to realize that all the small things only together form up the big things we would get back to the basics. Yes, that’s the whole point. Getting the basics right. So that even minute mistakes can be overtaken easily. Especially in the life of an athlete or any sportsperson mistakes are prone on a day to day basis. Even a slight slip or misplaced movement can cause a ligament tear or even a fracture, so don’t leave the wrist pain or wrist sprain unattended. Ensure to be aware of basic exercise for wrist pain or wrist sprains in case of accidents.
Mistakes can’t be avoided but we can prevent the major injuries happening at ankles or wrist, which takes a year-long to get cured. In a sportsman’s life, every day missed is an opportunity lost.
First, understand the pain only then we can work on the exercise for wrist pain accordingly
When you do the stretches as shown in the above picture one by one, it would be easy to circle down where the wrist has experienced the tension to cause pain or sprain.
So who all are prone to wrist pain/injuries?
- Athletes
- Football Players
- Basketball Players
- Cricketers
- Tennis Players
- Skaters
And the list goes on including the IT professionals who sit the whole day with her hands bent on keyboard throughout. Wrist pains are so common as it takes only a momentary loss of balance. That will lead to a slip or fall when all of us tend to balance the entire weight with our hand thereby hurting our wrist. In some cases, prolonged tension at the wrist can cause severe damages as well. So it is indeed necessary to be aware of some wrist pain exercises.
Self Healer
The good and as well the bad part of wrist pains is that they are supposed to heal on their own. They need some time to settle down and heal. You can speed up the healing process only if you try to avoid getting back to the normal routine. Give your wrist utmost rest it needs, don’t rush into healing.
Stretching Exercise for Wrist Pain
When the initial impact’s sharp pain goes away it is mandatory to start stretching up your wrists. Flexion and Extension is the most important exercise for wrist pain. That is, the wrist needs to be stretched backward and forwards alternatively while holding it for 5 seconds at each extreme end. Doing this as 15 sets a day helps to reduce the wrist pain.
Strengthening Exercise for Wrist Pain
When you feel easy to stretch your wrists it is time to do some strengthening exercises to cope with the wrist pain. Grip Strengthening is a must-do exercise for wrist pain. Squeeze a softball continuously at a rhythmic pace 5-7 seconds. Do 2 sets of 10. These are highly recommended for wrist sprain as well.
Exercises are for cure, it is good to know the quick remedies as well. When in pain it is tough to get up and buckle up on exercises, especially when in wrist pain. So let’s see some quick ways to heal before aggravating it into a wrist sprain.
- Ice the Wrist – The old-fashioned way helps to reduce the swelling.
- Painkillers – when it is unbearable there is no way but to take pills on doctor’s advice.
- Band-it-up – tight bandage across the wrist can hold the natural position of the wrist avoiding further damage.
The wrist pain exercises are only for grade-1 pains where there is pain or minor ligament damage. In the case of grade-2 or grade-3 wrist pain, exercises won’t suffice. Wrist pain and sprains are mostly caused by accidents so they can’t be prevented however if a guard or tape is worn major damage can be prevented.