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Exercises for Osteoarthritis of the Wrist
Exercises for Osteoarthritis of the Wrist – For Pain Relief and Improved Function
If you live with wrist osteoarthritis, you probably know how painful and limiting it can be. Including specific exercises in your daily routine can provide pain relief, improve mobility and strengthen the muscles around your wrist. In this article, we will give you an overview of osteoarthritis of the wrist, the importance of exercise with recommended exercises and how fascia therapy can be a good complement to further relieve the symptoms of osteoarthritis of the wrist.
A Quick Look at Osteoarthritis of the Wrist
Osteoarthritis is a degenerative joint disease that causes progressive degradation of joint cartilage and inflammation. Common causes of wrist osteoarthritis are ageing, overuse, injury and heredity. The symptoms of wrist osteoarthritis can vary from person to person, but the most common signs tend to be pain, stiffness with reduced mobility, swelling, and weakness of the wrist.
The Importance of Exercises for Osteoarthritis of the Wrist
Physical activity and specific exercises play an important role in the management of wrist osteoarthritis. Although pain and stiffness can be challenging, it is important to stay active and keep your wrist moving. By including exercises in your daily routine, you can achieve several benefits.
Improved Mobility and Pain Relief
The right exercises can help improve wrist mobility and reduce pain. By performing exercises regularly, you can maintain or increase flexibility in your wrist and reduce stiffness. By increasing mobility, you can also improve your ability to perform daily activities without pain or discomfort.
Strengthening the Muscles Around the Wrist
In addition to improving mobility, it is also important to strengthen the muscles around the wrist to provide stability and support. Strong muscles can relieve pressure on the joint, thereby reducing the strain that causes pain and inflammation. By strengthening the muscles around the wrist, you can also improve grip strength in the hand.
Recommended Exercises for Wrist Osteoarthritis
Remember that it is important to consult with a doctor or physiotherapist before starting any new exercise routine to ensure that the exercises are appropriate for your specific situation. Each exercise should be performed gently and painlessly. If you experience pain or discomfort, you should stop and consult an expert.
Wrist stretches: Stretch your wrist by placing your outstretched arm in front of you, palm down. Use your other hand to gently pull your fingers downwards, creating a stretch in your wrist. Hold the stretch for 20-30 seconds and relax. Repeat 3-5 times on each hand.
Wrist rotations: Hold your arm out in front of you, palm up. Rotate your wrist in a circular motion clockwise and counterclockwise. Perform 20-30 repetitions in each direction.
Wrist flexion and extension: Sit or stand with your arm extended in front of you, palm up. Bend your wrist downwards and then upwards. Perform 10-15 repetitions.
Wrist deviation: Hold your arm out in front of you with the palm facing up. Bend your wrist sideways towards your little finger and then sideways towards your thumb. Perform 10-15 repetitions to each side.
These exercises can help improve mobility, strength and stability of the wrist. Remember to gradually increase the intensity and number of repetitions over time. You can also use weights or elastic/resistance bands to further challenge your wrist when you feel ready.
Fascia Treatment as a Complement to Exercises
Fascia treatment can be a valuable complement to exercise for wrist osteoarthritis. At the FasciaClinics, we offer fascia treatment that focuses on releasing tension and tightness in the fascia, improving flexibility and blood circulation in the wrist. Fascia treatment can help reduce pain, improve mobility and promote the healing process in the wrist.
By combining exercises and fascia treatment, improvement in the symptoms of wrist osteoarthritis can be achieved more quickly. Exercises help to strengthen the muscles around the wrist and improve mobility, while fascia treatment aims to release tension and improve the health of the fascia in the area. Together, they can contribute to pain relief, improved function and increased quality of life for people with wrist osteoarthritis.
Conclusion
Incorporating specific exercises into your daily routine can be very helpful in improving the symptoms of wrist osteoarthritis. The right exercises can help increase mobility, relieve pain and strengthen the muscles around the wrist. Feel free to complement your exercise with fascia treatment at Fascia Clinics to further improve results. Remember to be consistent and patient when performing the exercises, and always consult an expert if you are unsure or experiencing pain.
References:
Brosky JA Jr, et al. Exercise prescription in the treatment of osteoarthritis: a review. J Clin Outcomes Manag. 2011; 18(6):269-279.
Li JX, et al. Exercise for treating osteoarthritis of the knee. Cochrane Database Syst Rev. 2013; —Prov. 4:CD004376.
Lee JH, et al. Effects of home exercise program in patients with osteoarthritis of the hand: A single-blinded, randomized controlled trial. Medicine (Baltimore). 2020; 99(48):E23207.
