Wrist sprains can happen to anyone, from athletes to office workers, and can be debilitating. They occur when the ligaments in the wrist are stretched or torn, causing constant wrist sprain pain, swelling, and limited movement. A wrist sprain can take a few weeks to heal, or even several months, depending on the severity of the injury. During this time, it’s important to avoid certain activities that can aggravate the injury, so you can get back to your normal routine as soon as possible. In this blog post, we’ll share some practical tips from physiotherapists and chiropractors on what to avoid with a wrist sprain if you suspect you have one.
Avoid Heavy Lifting: Wrist sprains can make it difficult to lift heavy objects, especially if the weight is unevenly distributed or puts pressure on the wrist. Physiotherapists recommend avoiding heavy lifting altogether until the injury has had time to heal. This means no lifting heavy boxes, suitcases, or any other objects that require a strong grip or twisting motion. If you must lift something, make sure to use both hands and hold the object close to your body, distributing the weight evenly.
Avoid Repetitive Motions: Repetitive motions can put a strain on the wrist, making it more susceptible to sprains. If you have a job or hobby that requires repetitive motions, try to take frequent breaks to rest your wrist. For example, if you type or use a computer mouse all day, take a break every hour to stretch your wrist and do some gentle exercises. Similarly, if you play a sport that involves a lot of wrist movement, such as tennis or golf, make sure to warm up properly and take breaks during the game to rest your wrist.
Avoid Putting Pressure on the Wrist: Putting pressure on the wrist can exacerbate a sprain, causing more pain and swelling. This means avoiding any activities that put pressure on the wrist, such as push-ups, handstands, or other weight-bearing exercises. If you do yoga, make sure to modify any poses that put pressure on the wrist, such as downward dog or plank. You can use props like blocks or straps to help support your weight and avoid putting pressure on your wrists.
Avoid Sleeping on the Affected Wrist: Sleeping on your affected wrist can put pressure on the injury, making it more painful and difficult to heal. Chiropractors recommend sleeping on your back or on the opposite side, with a pillow to support your arm and keep it elevated. You can also wear a wrist splint at night to help stabilize the injury and prevent further damage.
Avoid Ignoring the Pain: Finally, it’s important to avoid ignoring the pain and hoping it will go away on its own. If you have a wrist sprain, it’s important to seek medical attention and start a course of treatment as soon as possible. Depending on the severity of the injury, this may include rest, ice, compression, and elevation (RICE), splinting, physiotherapy, or other interventions. You should also avoid activities that cause pain or make the injury worse, and follow your doctor or physiotherapist’s recommendations for exercises and other treatments.
Wrist sprains can be painful and frustrating, but with the right care and attention, you can recover fully and quickly. By avoiding heavy lifting, repetitive motions, pressure on the wrist, sleeping on the affected wrist, and ignoring the pain, you can give your injury the time and space it needs to heal. Whether you’re an athlete, office worker, or anyone else who relies on your hands and wrists, it’s important to take care of your body and seek medical attention when you need it to prevent the wrist sprain from becoming severe. With the help of physiotherapists, chiropractors, and other healthcare professionals, you can get back to your normal routine and enjoy pain-free movement once again.
