Managing Tendonitis in the Wrists
Causes, Exercises and Treatments to Prevent Repetitive Strain
Mar 10, 2008
Tendonitis is a condition characterized by inflammation, pain and numbness of the tendons surrounding the joint. Overuse of the area, combined with age, are the main causes of tendonitis.
Wrist tendonitis, or "tenosynovitis," is becoming increasingly common due to the ubiquity of computer work.
Sports, playing an instrument or working at other repetitive movement occupations also contribute to the condition. The presence of wrist tendonitis can threaten one's comfort and even one's livelihood if not effectively treated. However, there are ways to prevent and deal with this form of tendonitis so it doesn't become a chronic problem.
Prevention of Wrist Tendonitis
Before developing the symptoms of wrist tendonitis, alter work and play habits to prevent the condition from occuring. Proper warm ups are always essential, whether prior to long periods of typing, rehearsing or engaging in a tennis match. Circle wrists back and forth. Stretch the wrist out gently for at least 20 seconds by pressing fingers into the palm of the other hand. Make sure the tendons are warmed up before any kind of exertion. Take regular breaks to stretch again and rest. Don't lift weights that are too heavy or undertake marathon length activities.
Natural Treatments for Wrist Tendonitis
Even with efforts towards prevention, wrist tendonitis still frequently occurs, especially in athletes, musicians and computer-based workers. The doctor will often recommend pain killers, and, if the condition recurs, cortisone injections or even surgery. However, there are simpler, healthier ways to treat tendonitis.
Rest
is key. Long breaks may be hard to accomplish but are usually required for the swelling to subside and the scar tissue to cease forming. From the outset of pain, burning and inflammation, a period of three weeks of minimal or no movement is suggested. Wearing a brace, at night or while working, can increase the amount of rest the wrist receives. Using a brace instead of getting further treatment is not recommended though as it weakens the surrounding muscles.
Exercise
is vital. Stretching regularly and gently lengthens the tendons and increases their resilience. Press the back of the affected hand down lightly with the other hand. Pull on the fingers of one hand with the other. Straighten the arm out and push the fingers back a bit with your palm up. Perform slow wrist rotations. Lift light weights - 1 to 3 pounds - to build up the surrounding tendons that offer crucial support. Generally keeping fit is also important!
Natural treatments
are also available. There are many herbal concoctions that ease pain and inflammation. Vitamins such as B5, B6 and Vitamin C can increase the body's resistence to developing tendonitis. Massage and ultrasound treatments are also helpful in encouraging blood flow and diminishing numbness. However, acupuncture is the most successful mode of treatment for tendonitis in the wrist.
Acupuncture needles are inserted at or near the pain source, along with other core chi points, such as the liver (significant for blood circulation), the stomach, neck, head or ankles. Heat or linaments may also be applied. The treatment takes about 15 minutes. Between three and twelve treatments are often recommended over a period of a week or month. Acupuncture improves circulation, strengthens tendons and reduces swelling, thus lessening or curing pain.
Being aware of what causes and aggravates tendonitis is the first step to managing or even healing it!
NB: The information in this article was drawn from research and personal experience. Always consult a professional before commencing a treatment program.
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