It is very common for certain exercises or a fall to cause pain in your wrists. Hopefully you will be able to continue doing your daily routine with slight discomfort, but there are times when it is impossible to move them or put your hands on the floor. You've heard of the open wrist, right?
Today we tell you what it really is, what its origin is and how you can treat it. Learn everything about this common injury at any age and physical condition.
What is the open wrist?
Although most of us say that we have an "open wrist", what really happens is a sprain. It does not have to be very annoying, everything will depend on the degree of pain we suffer. The normal thing is that you notice discomfort when you move your hand from one side to the other or when you support the palm.
Do not take this small pain lightly, because if you do not cure it correctly you can aggravate the injury. A wrist sprain It happens when the bones of this slip forward, causing a distortion in the joint and creating small injuries.
Its origin is in excessive stretching or tearing of the ligaments that join the joint. These ligaments are fibers that maintain the stability of the tissues, so when we suffer a sprain we will feel weak and less balanced.
It is common for it to happen when we fall or hit ourselves, but it is true that they can also appear with certain exercises such as push-ups, burpees, monkey barks, pull-ups, etc.
Wrist sprains are classified according to their severity. Types of wrist sprains include:
- wrist sprain grade 1 (mild). In a grade 1 wrist sprain, the ligaments are overstretched. There is no break.
- wrist sprain grade 2 (moderate). If the ligament has been partially torn, it is a grade 2 wrist sprain. We may lose some mobility and need a splint or brace.
- wrist sprain grade 3 (serious). This is the most serious type of wrist sprain. The ligaments have been completely torn. In some cases, the ligament can separate from the bone. If we have a grade 3 wrist sprain, we may need surgery.
What are your symptoms?
If you have suffered or are suffering from it, we are sure that you know how to identify the open wrist. Pain, weakness and unsteadiness are the three key symptoms. The pain It does not have to be localized, you can suffer a general pain in the wrist; the instability It is that feeling that we believe that the doll is going to get out of place; and the weakness it is possibly the most obvious symptom.
But if we're not sure what we have, a doctor can diagnose a wrist sprain using different tests. This allows them to rule out other injuries, such as a broken wrist or strain. The most common tests are:
- Physical exam. At first, the doctor will look for swelling, tenderness, and bruising. He will also check your mobility.
- Magnetic resonance. MRIs create images of the ligaments and tendons. A doctor can use them to check the severity of the injury.
- Bone scan. This test is to confirm that the wrist is not broken.
How to reduce pain and heal wrist?
If it just happened, do not move the wrist and apply cold on it. It is advisable to go to the doctor so that through an examination he can assess the degree of sprain and the treatment that you must follow.
Although the first thing that comes to mind is bandaging the wrist, it is not the most advisable thing to do. Your doll must undergo stimulations to improve circulation in the area and achieve a speedy recovery of the ligaments. Perform small massages for about 15 minutes every two days.
Make sure that the wrist does not tend to fall downwards, you can perform a bandage that tends to tighten slightly upwards. It is important that you go to a physiotherapist to give you the exact notions of your bandage. In the case of wanting to do it at home due to experience, the steps to follow are:
- Place one end of the bandage on the inside of the wrist. Wrap once.
- Wrap the bandage around the back of the hand. Raise it diagonally over your palm, moving it towards the thumb.
- Place the bandage between your thumb and index finger. Then take it behind the fingers.
- Place the bandage diagonally across the palm of the hand and under the thumb.
- Wrap the bandage on the bottom of the back of the hand, over the wrist, and then on the back. Wrap diagonally across your palm, between your thumb and index finger again.
- Repeat wrapping diagonally across your palm, creating a crisscross. Repeat the crisscross towards the wrist and forearm.
- Use tape or a tack to keep the bandage in place.
Open wrist pain relief exercises
In addition to taping to keep the open wrist compressed and secure, it is important to do controlled exercises to improve stability and strength. Below we show the best ones to recover from injury. However, go to a specialist beforehand to assess the severity of the injury and not worsen the symptoms.
Gentle range of motion stretch
If you suffer from wrist pain, start with some light range of motion exercises. This technique can help relive stiffness, pain, and swelling. It can also be especially helpful if you have symptoms of osteoarthritis.
- Sit in a chair with your forearm over the arm of the chair and your hand and wrist hanging off the end. If you want, roll up a small towel and tuck it under your forearm for more comfort.
- Begin by moving your hand down until you feel a slight stretch at the top of your wrist. Hold this position for 5-10 seconds and complete 10 repetitions.
- Then, reverse the movement and move your hand up until you feel a pull at the bottom of your wrist. Complete the same number of repetitions.
resistance band exercise
Using a resistance band is an easy and convenient way to exercise your painful wrist. Provides stability and strength to the wrist without overloading the joint. It can be especially helpful for people with arthritic wrists or tendinitis.
- Sit in a chair with the arm resting on the leg and the palm of the hand hanging from the end of the knee down.
- Secure a resistance band under your foot and hold it at the other end. The band should be tight enough to provide a moderate amount of resistance, but loose enough to allow you to go through its full range of motion.
- Slowly move your wrist toward the ceiling, then toward the floor.
- After completing three sets of 10, flip your arm over and repeat the exercise with your palm facing up.
slipped nerve
If you have carpal tunnel syndrome, using some nerve glides can help reduce pain in your wrists and hands. Try this technique to decrease compression on your median nerve.
Slowly progress from one hand position to the next, trying to hold each one for three to seven seconds before continuing. During this exercise, it is okay to temporarily feel an increase in your symptoms.
- Make a fist with the thumb outside the fingers as if you were going to punch someone.
- Then straighten your fingers and thumb as if you were telling someone to stop.
- Next, extend your fingers and thumb behind your forearm.
- After this, turn your hand so that your palm is facing up and move your thumb away from your hand with your other hand.
- Finally, use your other hand to pull your thumb back and gently stretch it out.
Can it be prevented?
It is not always possible to avoid accidents, but we can reduce the risk of slips and falls. However, we can follow these tips to prevent wrist sprains:
- Be careful when walking in the rain or freezing weather.
- Wearing wrist guards during activities such as basketball, skiing, and skateboarding. If we fall, the wrist protector will prevent the wrist from making extreme movements.
- Wear shoes that fit us well to minimize the risk of falls.
- Lift heavy objects with both hands to reduce pressure on each wrist.
A mild wrist sprain will begin to feel better 24 to 48 hours after starting treatment. It will fully heal in 1-2 weeks. If we have a moderate or severe injury, the recovery can last from 6 to 8 weeks. We will need to wear a splint for most of this time. In the case of being a severe sprain, the ligament will heal in 8 to 12 weeks. A full recovery can take 6 to 12 months, especially if surgery is needed.