Wristy Business...Is
wrist pain interfering with your CrossFit training, yoga practice or general workout or Life?
Wrist Pain: Our hands,
by design, were not intended for weight bearing, so it's no wonder that many of
us experience pain or discomfort when assuming those Pilates or yoga positions
that require us to do just that -bear body weight on our hands. Discomfort may
simply be a result of mild limitations in wrist range of motion, improper
alignment of shoulders, arms and hands or reduced core and arm strength. Gentle
and gradual stretching and strengthening exercises, along with proper body
alignment and weight distribution may reduce your wrist discomfort in weight
bearing positions. However, for some of us, even with good strength and proper
form wrist pain persists. A close look at the anatomy of the hand reveals why.
Hand Anatomy: The hand
is designed more for mobility than stability. It is composed of 27 small bones,
muscles and ligaments that allow for a large amount of movement and dexterity,
enabling us to perform a multitude of daily activities requiring fine precision
and coordination. The two bones of the lower arm, the radius and ulna, meet at
the carpal bones of the hand to form the wrist. Unlike the foot the hand does
not have a large bone cushioned with a fat pad for bearing weight, but has
small bones surrounded by soft tissue, including the nerve and blood supply.
The median nerve crosses the wrist through the carpal tunnel. These soft
tissues of the wrist, including the ligaments and tendons, are subject to
strain when we are weight bearing on a fully extended wrist such as in a
push-up position.
The Culprits: As a
simplification, the common causes of wrist pain are grouped into 4 categories:
Overuse: too much
repetitive movement or joint impact
Injury: wrist
fractures, strains & sprains
Lack of conditioning:
weak muscles, poor range of motion, improper form
Aging or Disease:
arthritic changes in the joints, inflammation, diabetes etc.
Which category does
your wrist pain originate from?
Overuse: One common
cause of wrist pain is Overuse, clinically known as RSI - Repetitive Stress (or
Strain) Injury. Long periods performing the same movements, such as typing on a
computer, playing a musical instrument or doing sun salutations, can lead to
RSI. Carpal Tunnel Syndrome (CTS) a leading cause of wrist pain is grouped in
the RSI category.
What do you do about
RSI?
An important first step
in treating an overuse injury is to rest - stop doing what is causing you pain
to allow healing time. The reality, however, is that many of our repetitive
movements are related to our livelihood such as data input, graphic design, dental
hygiene, massage therapist or fitness instructor, so to stop completely might
result in a few bounced checks. If complete rest isn't an option, two ways to
decrease repetitive joint stress are through task and schedule modification.
Suggestion One: Modify
Your Activity
Once you've identified
the specific task(s) that's aggravating your wrists (or other joints) look at
how frequently or for what duration you're performing this task.
Modify your Schedule:
The objective of modifying your schedule is to reduce how often and how long
you spend doing the pain inducing task. Urgent deadlines, productivity ratings
or financial stress are real factors that contribute to overuse injuries. Many
smart industries have implemented job rotation and other programs to reduce RSI
in the workplace, thus saving money on workman's compensation claims and lost
productivity. Practical examples for modifying your schedule may include:
1) Part Time Work: a
schedule of Monday, Wednesday and Friday will allow a day of rest in between.
2) Plan Ahead: instead
of spending 6 hours banging out a report on the computer spread it out over 4
days for 1 ½ hour each day.
3) Set Time Limits:
Break up the problem task into shorter time segments with rest and stretch
breaks built into your day.
4) Job Sharing /
Rotation: Can you recruit a co-worker to assist you or swap tasks with? Look at
all options for creative scheduling.
Modify the Task: The
objective here is to use an alternate method to accomplish the task, which may
require a different set of muscles or reduce muscle tension and joint stress.
1) Change the Method:
If you're a fitness instructor with a wrist injury, give verbal directions
instead of demonstrations. If you spend your day on the computer consciously
reduce keyboard time by limiting your email correspondence - pick up the phone
and make a quick call instead.
2) Change or Modify the
Tool: Examples include using a track ball instead of a mouse, substitute an
electric tool for a hand tool and increasing the diameter of the tool to open
the grasp of the fingers and thumb.
3) Modify your Body
Position: Use an ergonomic keyboard, set up your 'work station' optimally for
your body and alternate standing with sitting.
4) Use your
non-dominant hand: If your wrist pain is primarily in your dominant hand try to
develop the skill to accomplish the task with your non-dominant hand. Start
with something simple like stirring while cooking or dialing the phone then
work towards using your computer mouse with your opposing hand. This may be
challenging but is very useful and good for your coordination.
Suggestion Two:
Incorporate frequent stretch breaks into your day.
Whether it's an
occupation or leisure pursuit that's resulting in RSI, do strengthening and
stretches that move your body, limbs and joints in the opposite direction of
the repetitive motions you're engaged in. Computer use is a big culprit of
wrist pain, since many people now spend hours of their day at a keyboard and
monitor. The typical computer posture takes its toll on your back, neck, arms
and hands -possibly resulting in Carpal Tunnel Syndrome. Break up long hours at
the computer by scheduling intermittent breaks to stand up, move around and
stretch. Do these simple stretches several times a day in standing or from the
comfort of your chair.
Hold each stretch for 3
to 5 deep breaths:
1) Stretch shoulder and
arms: Reach back from the shoulder rotating the spine, straighten your elbow
and rotate your palm up, extend the wrist slightly or keep neutral then
straighten and spread the fingers apart. Deepen the stretch by rotating the
neck so your face is turned away from your stretched arm. Repeat with the other
arm.
2) Rotate both wrists
several times clockwise then counter clockwise.
3) Stretch finger
flexors: Extend fingers and place them together in a prayer position. Press
fingers firmly together and spread them apart keeping fingers straight. To increase
the stretch, gently pull the wrists apart 1 or 2 inches while keeping fingers
together.
4) Stretch wrist in
extension: Continue in prayer position with fingers and wrists pressed
together. Start with your finger tips at your chin, and then slowly slide hands
down towards your waist keeping the wrists pressed together. Go as far as you
can comfortably & hold stretch for several breaths. If you feel discomfort
in your thumbs simply cross them on top each other instead of pressing
together.
5) Stretch wrist in
flexion: Flip your hands over so the backs of your hands and fingers are
touching and pointing down. Start with your hands at your waist and move slowly
up to chest height keeping the backs of the hands pressed together. Fingers
dangle loosely while the top of the wrist joints are stretched.
6) Gently shake
shoulders, arms, wrists and fingers.
This series of
stretches, each held for 5 deep breaths, only take a total of 3 minutes to do!
A simple and healthy way to incorporate this routine into your day is to drink
lots of water. Every time you get up for a bathroom break, do your stretches
before resuming work.
Recap
Is wrist pain
interfering with your fitness pursuits, work or life? If so, what's the
culprit? Too much keyboarding, weight bearing on your hands or other repetitive
activity may be an underlying cause of your wrist pain. If you have an overuse
injury - first try to rest! Next modify the activity through creative
scheduling and use of alternative methods, tools or props. It's also important
to develop a stretching & strengthening program to counteract the negative
effects of repetitive movements on muscles and joints. Our bodies were designed
to move in a multitude of directions, so mix it up and bring some balance and
variety into your weekly routine. You know what they say...Variety is the Spice
of Life!
Disclaimer: If you have
significant wrist pain resulting from a more serious issue such as joint
inflammation, arthritis, carpel tunnel syndrome, previous fractures or
surgeries of the wrist, it is essential that you consult your health care
practitioner prior to beginning a wrist exercise program, Pilates or yoga
practice.
Paula Wilbert,
Occupational Therapist and Joint Protection Products founder, developed Wrist
Assured Gloves (WAGs) to solve a personal wrist injury. The wrist pain she
experienced after landing on both hands while playing soccer with her 6 year
old son, interfered with her Pilates and yoga practice, so she instinctively
tapped 25 years as an occupational therapist to create WAGs.
Paula knew that if she
could find a way to keep her wrists from fully extending she would be able to
move easily into yoga and Pilates poses, such as chatturanga and side plank,
without experiencing intense wrist pain. The contoured, wedged gel pad she
invented does just that. Firm, yet comfortable, the gel pads sewn into sporty
machine washable gloves and are a practical solution to a common problem. US
and Foreign Patents are pending. WAGs are available at http://www.getwags.com
From 1983 to 2008 Paula
has helped people with disabilities and those recovering from injury adapt to
the demands of daily living and achieve maximum potential. As an occupational
therapist she has worked with children and adults at numerous facilities with a
multitude of injuries and diagnoses.
Paula received a B.S.
in Occupational Therapy from the University of Kansas in 1982. She resides in
Cape Cod Massachusetts with her husband, three children and dog Chico.
Joint Protection
Products provides innovative products that promote an active and pain-free
lifestyle, enhancing ones overall well being while keeping in alignment with
socially conscious and eco-friendly principles.
Article Source:
https://EzineArticles.com/expert/Paula_Wilbert/238083
Article Source:
http://EzineArticles.com/1856070
Video: https://www.youtube.com/user/airrosti
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