Are you suffering from hand or wrist pain?
There are many conditions that affect the hand and wrist: tendonitis (strains), ligament injuries (sprains), as well as carpal tunnel syndrome (CTS). A contributing factor for these conditions is inflammation caused by overuse and repetitive motions.
That’s why Dr. Travis Lamperski recommends taking mini-breaks (30 seconds to one minute) throughout a busy workday to give the wrist a chance to rest. If the wrist pain is persistent, laser therapy may be your solution.
The following exercises are also helpful for self-managing wrist pain (in addition to chiropractic care):
SHAKE: As if to dry off your wet hands, shake your arms and hands vigorously.
FIST/BEAR-CLAW/FAN: This three-step exercise includes making a firm fist, then a bear-claw (bending only the ends or tips of the fingers/thumbs), and lastly, opening the hand wide and fanning or spreading the fingers out.
THUMB-FINGER “O’s”: Make an “O” by touching the tip of the thumb to each of the four fingertips. Vary the speed and pressure. Mix it up.
WRIST BENDS (OPTION #1): Sit or stand, elbow straight, palms up, and bend the hand toward you (fingers pointing up). Bend the wrist back so the fingers point down. Hold each position for about five seconds and repeat five to ten times. Repeat on your opposite hand to add pressure to the end-range stretch (to “super-stretch”).
WRIST BENDS (OPTION #2): Repeat Exercise 4 but with the palms down.
TENDON TETHER: Hold the arm out in front and bend the elbow 90°, palm facing you. Bend the wrist back so the palm faces upward. With the other hand, pull down on each finger while slowly straightening the elbow until the elbow is fully extended (arm straight) and hold for five seconds. REPEAT on each finger and thumb (both hands).
WRIST RESISTANCE: Rest the forearm on the arm of a chair (elbow bent 90°) palm down, with the wrist and hand extended off the end of the arm (an edge of a table works too). Place the other hand across the knuckles (to form a “+” sign). First, raise the bottom hand against the resisting/top hand slowly through the full range of motion (ROM) and then reverse it by slowly lowering the hand while STILL RESISTING as you move back down toward the floor (full ROM). Repeat five to ten times slowly and repeat on opposite side. Perform the same exercise with the palm up and repeat on both sides.
HAND SQUEEZE: Hold a soft rubber ball or a pair of balled up socks. Slowly squeeze to a maximum tolerance and SLOWLY release it. One repetition should take at least five seconds. Repeat five to ten times with each hand.
When exercising, THINK ABOUT what you are doing. Visualize the movement in your head to enhance the neuromotor response for the best results. Dr Lamperski can train you on these and many other exercises to facilitate CTS/wrist injury recovery.
If these exercises just don’t cut it, and you still have persistent wrist pain, a proven non-invasive treatment for wrist pain is Laser Therapy.
Laser Therapy uses light energy to stimulate healing and reduce pain. It is a popular alternative therapy for wrist pain because it is safe, effective, and does not require surgery or medication. During a laser therapy session, a low-level laser is applied to the wrist area. The laser emits a specific wavelength of light that penetrates the skin and tissues to reach the affected area. This light energy stimulates the cells to produce more energy, which in turn promotes healing and reduces pain.
Laser therapy is believed to work by increasing blood flow to the affected area, reducing inflammation, and stimulating the production of collagen and other healing factors. It is a painless, non-invasive procedure that can be performed at Palm Beach Chiropractic and Rehabilitation by Dr. Travis Lamperski.
Overall, laser therapy is a safe and effective treatment option for wrist pain. When it’s used alone or in combination with other therapies, such as the exercises above, you can achieve the best possible outcomes.
Dr. Travis Lamperski is a Board Certified Chiropractic Physician. Dr. Lamperski opened Palm Beach Chiropractic & Rehabilitation in 2016. The conditions treated range from orthopedic injuries such as lumbar disc herniations and shoulder rotator cuff tendinitis to Personal Injury cases. Reach the office at 561-708-5700 and at ChiroPalmBeach.com.