Wrist Pain: Treatment Tips and Exercises from Physical Therapists

“Why does my wrist hurt?” It’s a question physical therapists get asked by patients all the time. The answer? It could be anything from carpal tunnel syndrome or tendonitis to simply scrolling on your phone more than usual or taking up a sewing project. 

Whatever the cause, wrist pain can make it hard to do daily activities like type on a keyboard, open a jar, or even pour your morning cup of coffee. “Wrist pain is really common, but the good news is that with the right type of exercise therapy and lifestyle modifications, there’s a lot you can do to prevent and treat it,” explains Nandini Rampersaud, PT, DPT, a physical therapist at Hinge Health.

Here’s a closer look at wrist pain: the symptoms, common causes, and how to prevent and treat it — especially with targeted exercises recommended by Hinge Health physical therapists.

Symptoms of Wrist Pain

Symptoms of wrist pain are often influenced by the factors that are contributing to your pain. But you may notice:

• Pain

• Stiffness

• Pins-and-needles sensations in your wrist, hand, and fingers that may worsen at night

• Numbness

• Trouble making a fist or grabbing objects

• Wrist swelling

• Warmth in your wrist joint

Wrist Pain Causes

Given how much time many of us spend holding small devices (like tablets and smartphones) and doing repetitive tasks during the day (like typing on a computer), wrist pain is really quite common. “Most of us will experience it at one time or another,” says Dr. Rampersaud. While there are many potential contributors to wrist pain, some wrist pain causes are more common. 

• Your work. If your job requires you to repetitively text or type, or do a certain activity over and over that involves your wrists, you may notice pain or discomfort, says Dr. Rampersaud. This is especially true if your wrist pain is worsened with heavy lifting. 

• Certain sports. People who play a lot of golf or tennis may be more prone to developing wrist pain if they do more than their body can handle at the time. You may notice this if you ramp up your activity too quickly, notes Dr. Rampersaud. Other contributors include playing with a racquet that’s too small (this causes you to squeeze the racquet harder), over gripping, or using a swing technique that doesn’t suit your body’s needs. 

• Osteoarthritis. Your wrist is made up of multiple small joints that allow you to move your wrist. The ends of the bones in these joints are covered in a smooth, slippery tissue called articular cartilage that allows them to“glide” during movement. When you have osteoarthritis, normal wear and changes in the joints cause this cartilage to break down, increasing friction and, sometimes, contributing to wrist discomfort. You may especially notice pain when bending your wrist. 

• Carpal tunnel syndrome. This occurs when the median nerve, which runs from your neck to the palm of your hand, gets temporarily compressed in the carpal tunnel — a narrow channel on the palm side of your wrist that several tendons and nerves run through. It can cause numbness, tingling, and wrist pain. 

• De Quervain’s tenosynovitis. This is an irritation of two tendons that start in your forearm and run down your wrist and to your thumb. They travel through a tunnel-like membrane called a sheath. If they become swollen, it can make it harder for them to pass through, contributing to wrist pain. 

• Wrist sprains and fractures. Something like falling onto an outstretched hand can strain the tendons and ligaments in your wrist, or even cause a fracture in some cases.

The above exercises are recommended by Hinge Health physical therapists to help treat wrist pain. No matter what’s contributing to your pain, these exercises will help strengthen the muscles and tendons that support your wrist, increasing flexibility, and enhancing range of motion. They also support healing and make your wrist more resilient to strain. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Wrist Pain Treatment Options

Most of the time, wrist pain can be managed with targeted stretching and strengthening exercises, along with other conservative treatments, reassures Dr. Rampersaud. This usually includes:

• Physical therapy. This is a first-line treatment for wrist pain. A physical therapist can show you specific wrist strengthening and stretching exercises that are right for you, and help you find your movement sweet spot, says Dr. Rampersaud. They can also show you ways to modify painful activities, like opening a jar or gripping a cup of coffee. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

• Apply ice or heat. If pain has persisted for a few days and you feel stiff and sore, heat may be helpful. Heat increases blood flow to the area, which helps with healing, says Dr. Rampersaud. You can apply it several times a day, for 10 to 15 minutes at a time. If pain is more recent (or acute), ice might be more helpful. But make sure you use the one that feels best for you.

• Over-the-counter (OTC) medications. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve) and acetaminophen (Tylenol) can be helpful for wrist pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.

• Ergonomic adjustments. There’s no such thing as perfect posture or the perfect desk setup. The most important thing is to change your hand position during repetitive tasks, says Dr. Rampersaud. It can also help to keep your hands and wrists in a neutral position at your computer so you don’t have to reach up or down to type at your keyboard. (You can raise or lower your chair as needed). 

• Consider a wrist brace. While not a long-term solution, wearing a wrist brace for a short period may help support your wrist so you can continue to do your daily activities. A physical therapist can help you decide if you would benefit from a wrist brace, and what kind. 

• Activity modifications. “It’s important to stay active, even with wrist pain,” says Dr. Rampersaud. Walking, biking, running, and other lower body workouts are a great place to start. Your physical therapist can also show you how to make modifications to upper body exercises so that you can continue resistance training, too. 

How to Prevent Wrist Pain

While there are many things that can contribute to wrist pain, there are a few things you can do to help prevent it from occurring in the first place. Here’s what Hinge Health physical therapists recommend:

• Adjust your activities. If activities like texting irritate your wrist, find a workaround. Dr. Rampersaud recommends that you place your phone on a table and type with your index fingers, for example, instead of holding your phone in your palm. Or try using the talk-to-text feature on your phone to eliminate using your wrist altogether.

• Modify your mouse. Consider a vertical or trackball mouse. These can help your wrists align more comfortably while you click at your computer. 

• Take movement breaks. If you sit for long periods doing repetitive tasks like typing on your computer, your wrists may begin to feel sore. “Take a few minutes every hour or two to stand up, walk around, and do some gentle wrist stretches,” advises Dr. Rampersaud. 

• Prevent falls as much as you’re able. Since falling is a common cause of wrist injuries, Dr. Rampersaud recommends taking measures to help prevent falls at home, like removing clutter in smaller spaces and installing good lighting and grab bars as needed.

• Vary your hand position. When you do repetitive tasks like cooking or gardening, periodically change how you hold tools and utensils. “This prevents excess stress on your wrist muscles, ligaments, and tendons,” says Dr. Rampersaud. 

• Wear protective gear. If you do high-risk sports like snowboarding or rollerblading, wear wrist guards. This can help protect against acute injuries that cause wrist pain. 

• Do wrist strengthening and stretching exercises. This helps build strength in the structures in and around your wrists so they are more resilient to pain from everyday activities. The exercises listed above are a great place to start. 

PT Tip: Warm Up

Start your day with a simple wrist stretch such as a wrist flexor stretch or resisted wrist extension to get blood flowing to the area, advises Dr. Rampersaud. That way, your wrist is warmed up and is less likely to feel stiff or achy when you start using your hands and wrists. 

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you. 

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you. 

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Ferguson, R., Riley, N. D., Wijendra, A., Thurley, N., Carr, A. J., & BJF, D. (2019). Wrist pain: a systematic review of prevalence and risk factors– what is the role of occupation and activity? BMC Musculoskeletal Disorders, 20(1). doi:10.1186/s12891-019-2902-8

2. Amjad, F., Farooq, M. N., Batool, R., & Irshad, A. (2020). Frequency of wrist pain and its associated risk factors in students using mobile phones. Pakistan Journal of Medical Sciences, 36(4). doi:10.12669/pjms.36.4.1797

3. Hemmati, S., Ponich, B., Lafreniere, A.-S., Genereux, O., Rankin, B., & Elzinga, K. (2024). Approach to chronic wrist pain in adults: Review of common pathologies for primary care practitioners. Canadian Family Physician, 70(1), 16–23. doi:10.46747/cfp.700116

4. Boggess, B. R. (2024, April 30). Evaluation of the adult with subacute or chronic wrist pain. UpToDate. Retrieved from https://medilib.ir/uptodate/show/84021