Ways to manage Wrist Arthritis

An individual with wrist arthritis has flare-ups which are a significant time period of pain in the wrist joint but typically each flare-up progressively gets worse.

The time interval between flare-ups decreases to the point where, finally, he/she has pain even at rest. As the condition progresses the symptoms that commenced with over-activity become triggered by immobility or inactivity. While at the initial stages of the condition you required rest during a flare-up period, this is not the case in the later stages of the condition.

Education is one of the most effective management strategies for wrist arthritis. When the individual understands the nature of the condition and makes the necessary adjustments to his/her lifestyle, the condition becomes more manageable.

Some useful adjustments such as using larger size grips on cutlery and handy tools can considerably decrease strain on the wrist joints.

Some individuals are also required to put on wrist splints or braces which act as a support to the wrist joint. It plays an important role in preventing further wrist damage and maintains wrist and hand function.

The wrist brace is particularly effective as it removes stress from the wrist that would otherwise cause further damage and also assist in preventing or minimising flare-ups of the condition.

Wrist exercises Pain in the wrist joint may progressively lead to weakness in the hand muscles as a result of inactivity. This may lead to a loss of grip strength. Exercises to maintain your hand muscle strength are beneficial in order to maintain hand function.

Wrist exercise can't cure wrist arthritis, but they can improve the symptoms while enhancing circulation, movement of the wrist and decreasing pain.

Wrist arthritis can make the joints feel stiff and regular exercise can improve stiffness associated with the condition. The exercises are more effective when performed regularly. It is usual to experience mild aches upon the commencement of the exercises.

The following basic wrist exercises should be performed at least three times daily. As your wrist strength progresses, the exercise can be changed by steadily increasing the level of difficulty. These exercises should only be performed provided they do not cause or increase pain.

Wrist circles Place your wrist against a flat surface for example, the edge of a table and allow your hand to hang over the edge. Move your hand (ensure that your fingers are pointing downwards towards the floor) clockwise five times and anticlockwise five times.

Rest and repeat thrice. Ensure that the movement is from your wrist not from your fingers.

Windshield wipers Place your hand on a table. Imagine that your hands are windshield wipers and move them from side to side. Or imagine that you are waving at someone. Repeat 10 times.

Wrist bending Rest your affected wrist on a table with your hand hanging over the edge of the table. Lift your hand upwards so that your fingers point towards the ceiling.

You may use your other hand to assist the movement. Hold the stretch for about 15 seconds, and then gently bend your hand downwards so that your fingers point towards the floor. Hold the stretch for at least 15 seconds. Perform five repetitions.

Wrist resistance exercise Place your hands together in a "prayer" position. Press your left hand against your right and push your right hand back. Resist the movement with your right hand so that your right hand is prevented from bending backwards. Repeat movement in the opposite direction.

Softball circles Hold a softball in your affected hand. Place the ball against the wall. Perform five clockwise and five anticlockwise circles with the ball in your hand.

Wrist strengthening exercises Hold a cloth or towel between your unaffected wrist as tightly as you can. Then try and pull the cloth or towel away with your affected hand using your thumb and forefinger and hold for 15 seconds.

Repeat this with each finger of your affected hand.

How to protect your wrist joint It is imperative to protect your wrist joint, especially when they are swollen.

Ensure that you: • Lead a healthy lifestyle with enough activity each day

• Maintain a balance between rest and your daily tasks or activity to avoid placing too much stress on your wrist joint.

• Maintain good positions to perform your daily tasks and avoid prolonged repetitive activity.

• Avoid straining your wrist joints by using your other joints (elbow, shoulder) to carry out activities. For example carry heavy objects in your two arms instead of using your hand.

• Take frequent breaks to stretch and perform some movements in your wrist joint to prevent stiffness.