Self-Rehabilitation Tips for Lateral Wrist Pain: Ligament Inflammation

Pain on the outer side of the left wrist?

I have pain on the outer side of my left wrist, and I suspect it might be due to ligament inflammation.
Are there any self-rehabilitation exercises I can do? It has not improved for three weeks.

Huang, 10~19 year old female. Ask Date: 2017/03/26

Dr. Yin Xinbei reply Rehabilitation

You can try applying a local heat pack for 15-20 minutes once or twice a day, and use a pain relief ointment for localized horizontal massage 3-4 times a day.
Most importantly, avoid exertion and any movements that cause pain.

Reply Date: 2017/03/26

More Info

Lateral wrist pain, particularly due to ligament inflammation, can be quite debilitating and may significantly impact daily activities. Self-rehabilitation is a crucial aspect of recovery, especially when professional medical intervention is limited or when you are looking for ways to complement your treatment. Here are some self-rehabilitation tips that may help alleviate your symptoms and promote healing.

1. Rest and Activity Modification
The first step in managing lateral wrist pain is to rest the affected area. Avoid activities that exacerbate the pain, such as heavy lifting or repetitive wrist movements. If your job or daily activities require wrist use, consider using a wrist brace or splint to immobilize the joint and reduce strain on the ligaments.

2. Ice Therapy
Applying ice to the affected area can help reduce inflammation and numb the pain. Use an ice pack wrapped in a cloth and apply it to the lateral side of your wrist for 15-20 minutes every few hours, especially after activities that aggravate the pain. This can be particularly effective in the first few days following the onset of pain.

3. Gentle Stretching and Strengthening Exercises
Once the acute pain subsides, gentle stretching and strengthening exercises can be beneficial. Here are a few exercises to consider:
- Wrist Flexor Stretch: Extend your arm in front of you with your palm facing up. Use your other hand to gently pull back on your fingers, stretching the wrist flexors. Hold for 15-30 seconds and repeat 2-3 times.

- Wrist Extensor Stretch: Extend your arm with your palm facing down. Use your other hand to gently push down on the back of your hand, stretching the wrist extensors. Hold for 15-30 seconds and repeat 2-3 times.

- Wrist Curls: Using a lightweight (like a water bottle or a small dumbbell), perform wrist curls by resting your forearm on a table with your wrist hanging off the edge. Curl the weight up and down slowly. Start with 1-2 sets of 10-15 repetitions.

4. Strengthening the Forearm Muscles
Strengthening the muscles around the wrist can provide better support and reduce the risk of future injuries. Consider incorporating exercises like:
- Grip Strengthening: Squeeze a stress ball or a soft rubber ball for 10-15 repetitions.

- Forearm Pronation and Supination: Hold a lightweight in your hand with your elbow bent at 90 degrees. Rotate your forearm to turn your palm up and then down. Repeat for 10-15 repetitions.

5. Heat Therapy
After the initial inflammation has decreased (usually after the first few days), applying heat can help relax and loosen tissues and stimulate blood flow to the area. Use a warm towel or heating pad for 15-20 minutes.

6. Ergonomic Adjustments
If your wrist pain is related to your work environment, consider making ergonomic adjustments. Ensure your workstation is set up to minimize strain on your wrists. This may include using a wrist rest, adjusting your chair height, or using tools designed to reduce wrist strain.

7. Pain Management
Over-the-counter anti-inflammatory medications, such as ibuprofen or naproxen, can help manage pain and inflammation. However, consult with a healthcare provider before starting any medication, especially if you have existing health conditions or are taking other medications.

8. Consult a Professional
If your symptoms persist for more than three weeks despite self-rehabilitation efforts, it is essential to consult a healthcare professional. They may recommend physical therapy, further imaging studies, or other interventions to address the underlying cause of your pain.

Conclusion
Self-rehabilitation for lateral wrist pain due to ligament inflammation involves a combination of rest, ice, gentle exercises, and ergonomic adjustments. While these strategies can be effective, it is crucial to listen to your body and avoid pushing through pain. If symptoms do not improve, seeking professional medical advice is essential to prevent further injury and ensure a proper recovery.

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