Wrist Injuries Rehabilitation
If you've develop a problem with this area, wrist rehabilitation is the only way to ensure full recovery. Most problems in this area are either due to overuse (for example from using a computer) or as a result of a fall. Whatever the cause of the pain, once it begins to subside, you can begin a program of wrist rehabilitation.
When undertaking wrist rehabilitation, it is important to follow the rule "If it hurts, don't do it." Too often this can lead to more serious implications if you don't heed the warning signs.
If pain persists for more than a few days it is time to see your doctor. However, if pain is subsiding and you are beginning to resume normal activities, it is important to also start specific exercises to strengthen the area. Failure to do so can lead to a reoccurrence of the initial problem. It is only by building an area back up with exercise that you can stop the cycle of injury and pain.
Exercises specifically for this area include the following:
- Isometric strengthening
Hold a rubber ball with your fingers, and without moving your wrist squeeze it tight. Hold this grip for 30 seconds, then release. Do this 10 times, once a day, to start, gradually building up to thirty times per day. - Range of motion
Gently bend your wrist back until you feel tightness, then hold the stretch for 30 seconds. Rest then repeat. Next, bend it downwards until it feels tight, and hold for 30 seconds. Rest and repeat.
If any of these exercises cause discomfort, apply ice for 20 minutes afterwards.