According to the
American Journal of Occupational Therapy,The U.S. Department of Labour
recognizes hand injuries as one of the most common, but preventable, injuries
in people of working age. Those and those familiar with teaching Yoga will
surely agree. Many new students have pre-existing wrist pain long before they
ever started practicing Yoga. The hands and wrists, made up of relatively small
joints with many muscles, tendons and nerves, are a delicate area.
They control fine motor
skills, and at the same time, are strong enough to bear a person's entire body
weight. Too many practices are ended early because of discomfort in the hands
and wrists. Thankfully, there are exercises to help with strained wrists and
sore hands. There are also props to alleviate straining altogether and
alternative positions to try that are less likely to cause pain.
First, consider props
that can help distribute the weight more evenly along the arm and spare the
wrist. A new prop that is getting excellent reviews is the Three Minute Egg, a
rounded, egg-shaped foam block that takes the place of traditional square
blocks or wedges.
By using the egg blocks
in each hand during asanas with weight on the hands and wrists, the pressure is
distributed up the arm and the pose becomes much more comfortable. In poses
like Plank, or Chaturanga, grasping hand weights can relieve wrist pain. Even
rolled up mats beneath the heel of the hand can provide some relief.
Assuming some wrist
pain is already present, the following are some simple stretches that can help.
Therapeutic Yoga for
Wrists and Hands
Handcuffs: Circle each
wrist with the opposite thumb and forefinger and squeeze firmly for 3-5
seconds.
Wrist rotations: Hold
the hands palm out flat and circle the wrists clockwise and counter clockwise.
Prayer pose, with both
hands together in namaste position. Exert gentle pressure pushing the hands
together, then lean them back towards the wrists: first the left hand pushing
the right back to a 45 degree angle, then right pushing left back.
Reverse Prayer: Behind
your back, put your hands together in Namaste mudra, with your fingers pointing
down instead of up. Hold for 20 seconds, or so, as long as it is comfortable.
Backward wrists: On all
fours, rotate your hands until fingers are pointing towards you, with forearms
facing the front and gently lean back. Go slowly and pay attention to any pain
in the muscles, as this stretch can be quite intense.
Wrist Safety and Pain
Prevention in Yoga Class
To prevent hand and
wrist pain altogether during practice, modify hand positions during Yoga
sessions. In Downward Facing Dog, or Adho Mukha Svanasana, keeping the hands
flat and pushing back is responsible for a great deal of soreness. Bending the
fingers of the hands at the top joint, so the middle knuckles stick up rather
than lie flat, is an excellent modification that strengthens the forearms and
keeps pressure off wrists. In Upward Facing Dog, or Urdhva Mukha Svanasana,
keeping the hands closed in fists protects the wrists. Many other Yoga poses
can be modified by using the forearms to bear the weight - rather than using
the hands.
Additionally, chairs,
low stools, blankets, and bolsters can be used to modify postures, which put
too much pressure on the wrists. It may be necessary to take a rest from arm
balances entirely if pain is recurrent. Remember that Yoga works with your
body, not against it and honor its need for recovery.
Faye Martins, is a Yoga
teacher and a graduate of the Yoga teacher training program at: Aura Wellness
Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books,
reports, and articles about Yoga, please visit:
http://www.yoga-teacher-training.org/
For a lot of people the
main cause of wrist pain is they lack strength. They're not strong enough to
tap a keyboard or push a mouse without coming down with some sort of wrist
pain.
That it should come to
this, the species designed to draw water, chop wood and climb trees can no
longer do what appears to be the cushiest of tasks without experiencing wrist
pain.
Coupled with a lack of
strength, some muscles have become tight and drawn bones out of alignment.
Studies done by the
Musculo-skeletal Fitness Institute indicate that
- only 5% of people
have a good strength and flexibility training program.
- only 10% of people
have a good flexibility training program (without the strength training
component.
- only 17% of people
have a good strength training program - but no flexibility training component.
Compared with people
who do no training at all, these people are not in bad shape, they experience
relatively little musculo-skeletal pain.
People without a
strength and flexibility training program are placing themselves at grave risk
of some sort of musculo-skeletal dysfunction, including wrist pain.
If you sitting down all
day, if you're more than 15 Kg over weight and you have neither a strength nor
a flexibility training program, sooner or later you could be in big strife.
Parts of your body
start will start experiencing pain. It's pretty much pot luck which part will
experience the pain first. If you're reading this article then it's probably
wrist pain that you're concerned about.
How to relieve wrist
pain will depend on what you, yourself are prepared to do.
For starters you need a
good general strength training program. At home that would be situps, pressups,
squats and the superman back arch. At the gym it's a good all round strength
training program that includes pushing out, pulling back, pushing up and
pulling down.
On top of that you need
a specific strength training program. There are some specific wrist
strengthening suggestions in th'Fix Wrist Pain' ebook, availkable at the Global
Back Care website.
Then you need a general
flexibility training program. You can't go past yoga and the exercises in the
'Fix Wrist Pain' ebook.
The reason why you need
a good general flexibility training program is because the body is a
musculo-skeletal ecosystem; what's going on in one part may well affect another
part. There is a principle that says the cause of the pain is rarely at the
site of the pain, so don't just heat and pulsate the spot where it hurts.
For instance if you
have tight hamstring and buttock muscles there's a good chance your pelvis will
drift out of alignment and with it your shoulders, arms and wrists. If you have
weak and tight shoulders
Finally you need a
specific flexibility training program for your wrists - arms and shoulders.
If you're prepared to
do whatever it takes there's a good chance that in a few months time, poor
function will have been restored to good, the pain will have disappeared,
you'll be feeling better.
WHAT IF YOUR WRIST PAIN
IS A MEDICAL PROBLEM?
It's highly likely that
you don't have a medical problem, it's a fitness problem and you can't fix a
fitness problem with a medical solution.
Drugs to mask the pain
coupled with heating, rubbing, pulsating, vibrating and electronic stimulation
at the point where it hurts won't fix the underlying problem if it's caused by
a lack of strength and flexibility. These therapies may relieve some of the
pain, they may help speed up the rehab process but they won't take the place of
the strength and flexibility exercises you need to do for yourself.
In fact it's a big ask
expecting to get better by having someone do something to you. Sooner or later
you need to do something to yourself. Just relying on therapy may well divert
your attention away from the strength and flexibility training program that's
going to fix you up.
Whilst most people
don't have a serious medical problem it's worthwhile getting yourself checked
out just in case. You may have a carpel tunnel problem that can be easily
remedied by a simple surgical procedure. It's not something you have to put up
with.
But also keep in mind
that once you've had the medical fix, you need to embark on a serious strength
and flexibility training program - for your body and your wrists, arms and
shoulders.
It stands to reason,
you don't get stronger or looser by heating and rubbing your wrist. Just doing
that doesn't treat the cause of the problem. In my experience the cause of the
problem is a lack of strength and flexibility.
There are three key
wrist pain exercises that I recommend. If you click on the Fix Wrist Pain tag
at the Global Back Care website you can get the free eBook in which these
exercises are outlined. Of course there are a lot more than three that I'd
advise you to do, but these are must-do exercises.
In the meantime stay
tuned, highly tuned and it remember, if you want to know how to relieve wrist
pain start a wrist pain strength and flexibility training program
John Miller
Canberra (Australia)
based physical educator, John Miller is the Director of the Musculo-skeletal
Fitness Institute. The Institute is dedicated to improving musculo-skeletal
health. John conducts corporate health programs around Australia. His most
popular program is the CrookBack Clinic. He is the author of a series of ebooks
including, 'Fix Back Pain', 'Fix Neck Pain', 'Fix Shoulder Pain', 'Fix Wrist
Pain', 'Fix Hip Pain', Fix Knee Pain', 'Fix Achilles Tendonitis, Calf and Shin
Pain'. If you would like to read more about how to relieve wrist pain go to the
Institute's Global Back Care website,
www.globalbackcare.com/relieve-wrist-pain/
If you thought your break-dancing days were over then think again. I'm sure the above warm up took you back to a time when your body never let you down. These days, you need to Bulletproof your wrists against injury, particularly when performing any sort of pushing or pressing movement.
A common injury when
doing a lot of heavy pressing, such as bench and military press, is a sprained
wrist. This is due to the extra flex-ion or hyper extension that happens to the
wrist when under a heavy load. This usually occurs on days when the trainer is
working their shoulders or chest muscles.
There are three ways to
prevent yourself from suffering from a sprained wrist. For the purpose of this
article I will be using the bench press as the example exercise.
The first, is simply to
warm up. The purpose of a warm up is to get the blood pumping and the muscles,
joints, ligaments and tendons ready for exercise. So many trainers walk into
the gym and start off lifting moderate to heavy loads without a thought of
warming up.
A warm up is very
important and only takes 5-10 minutes. I should also note that dynamic
stretches are more beneficial than static stretches.
Secondly, when
performing a lot of pressing movements trainers tend to concentrate more on
just making sure they can lift the weight, opposed to lightening the load,
having better technique and feeling your muscle work. For example how many
people have you seen doing bench press with their wrists bent right back (hyper
extended). After performing rep after rep of a bench with a bent backward wrist
there is no wonder why they have a mildly sprained wrist. When you do heavy
pressing movements concentrate on keeping your wrist straight, (I like to use
the phrase to keep the wrist 'rock solid'.) Doing this will decrease the chance
of a sprained wrist from having your wrist at an awkward angle.
If your wrist is still
sore even after keeping it straight then you may need to use some wrist wraps.
Wrist wraps are elastic and wrap around the wrist and prevent it from flexing
and extending. In other words wrist wraps keep your wrist in a straight 'rock
solid' position. The use of wrist wraps will prevent your wrist from flexing or
hyper extending to the point of injury.
Wrist wraps are a
really great invention and, depending on your training regime could be useful
for you, especially if you consistently train with heavy weights.
It is very important
that you stretch out the muscles you have been working. When lifting you are
constantly contracting your muscles and they become tighter and tighter. If you
are doing a lot of heavy pulling movements your forearms can become extremely
tight resulting in a muscular imbalance in the forearm muscles. This can also
be a factor in wrist injuries while performing heavy lifting.
In conclusion if you
are constantly lifting heavy weights the smaller joints, such as the wrists,
can attain an injury. Implementing strategies such as warming up, using wrist
wraps and stretching will protect you from injury. Another important injury
prevention strategy is looking at your lifting technique. If your wrists are
continually hyper flexed or hyper extended then it is only a matter of time
until you suffer an injury.
Author: Matt D'Aquino
http://www.workoutsforjudo.com
Matt is the founder of
Beyond Grappling fitness and conditioning. He is a 2008 Beijing Judo Olympian
as well as nationally ranked freestyle wrestler and National Champion in
Brazilian Jujitsu. Matt has a passion for teaching all aspects of grappling
especially the fitness and conditioning aspect. Recently he has been traveling
the world aiming to qualify for his second Olympic Games.
To learn more about
Matt and his fitness and conditioning training visit
http://www.workoutsforjudo.com.
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.
The most common
sporting injury to the wrist is a wrist sprain. There are many ligaments in the
wrist that can be torn or stretched, resulting in a sprained wrist. This
commonly occurs when the wrist is bent forcefully or in a fall onto an
outstretched hand. Sprains to the wrist can range from mild to severe and are
graded depending upon the degree of ligament injury that exists.
Grade 1 - mild sprain
where the ligaments are stretched but not torn
Grade 2 - moderate
sprain where the ligaments are partially torn
Grade 3 - severe
sprains that occur when there is significant complete tearing of ligaments
With grade 1 sprains,
there is some mild discomfort and decreased range of motion. With grade 2
sprains there is more serious loss of function. Grade 3 sprains result when the
ligament tears away from the bone and require surgical treatment. Many times
this tearing leads to a small chip of the bone being torn away with the
ligament. This is known as an avulsion fracture.
The most common
symptoms of a wrist sprain include:
Swelling of the wrist
Bruising or
discoloration of the skin around the wrist
Pain at the time of the
injury
A feeling of popping or
tearing inside the wrist
Persistent pain when
you move your wrist
Tenderness at the
injury site
A warm or feverish
feeling to the skin around the wrist
Most sprains can be
treated with immobilization and rest. However, your orthopedic specialist may
have to perform surgery to correct your wrist injury. This all depends on the
severity of the sprain and intensity of the torn ligament. Surgery involves
reconnecting the ligament to the bone. This procedure is followed by a period
of rehabilitation with exercises to strengthen your wrist and restore motion.
Although the ligament can be expected to heal in 6 to 8 weeks, rehabilitation
for a full recovery could take several months.
Other Injuries of the
Wrist
Tendinosis - This is a
syndrome that involves a series of very small tears (called microtears) in the
tissue in and around the tendon. Common symptoms are pain, tenderness,
decreased strength of the wrist, and limited movement.
De Quervain's
Tendonitis - This can occur in the hand and wrist when the thumb extensor
tendons and the sheath covering these tendons swells and becomes inflamed. This
leads to pain, tenderness, and decrease in motion of the wrist.
Carpal Tunnel Syndrome
- This is caused by pressure on the median nerve in the wrist. The symptoms of
this syndrome include numbness, tingling, weakness, and pain in the fingers,
hand and wrist areas.
Colles' Fracture - This
type of fracture is a break across the radius that occurs when the hand is
extended out during a fall. The break occurs causing the wrist to become
shortened and extended. Teens that enjoy outdoor sporting activities often
develop these types of fractures because falls often occur.
Symptoms of a Colles'
fracture include inability to straighten the wrist or to hold heavy objects,
distortion in the shape or angle of the forearm above the wrist, and pain and
swelling of the injured area. Many of these fractures are not severe and you
can be placed in a splint and sling. Sometimes, the orthopedic specialist
applies a fiberglass cast. More severe fractures may require surgery including
placement of pins or plates and screws. Recovery from this injury ranges from 6
weeks to 6 months depending on the severity of the fracture.
Visit Dr. Weil's
website to learn more about the procedures he offers, including treatments for
carpal tunnel and trigger finger release.
