Your wrist likely hurts when you tense it because tension puts extra strain on the muscles, tendons, and joints in your wrist.
When you tense your wrist, several factors can contribute to the pain:
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Muscle Strain: Tensing your wrist muscles, especially repeatedly, can lead to muscle strain. This can cause inflammation and pain.
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Tendonitis: The tendons that connect your wrist muscles to your bones can become inflamed (tendonitis) due to overuse or repetitive movements. Tensing the wrist aggravates this inflammation.
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Joint Compression: Tensing your wrist can compress the joints, potentially irritating the cartilage and other structures within the joint. This is more likely if you have pre-existing conditions like arthritis.
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Nerve Irritation: While less likely to be the sole cause of pain just from tensing, nerve irritation, such as carpal tunnel syndrome, can be exacerbated by wrist tension and movement. The carpal tunnel houses the median nerve, and tensing the wrist can further compress it.
Factors that Can Make it Worse:
- Poor Posture: Incorrect hand and wrist posture during activities.
- Repetitive Movements: Repeated motions without proper rest.
- Underlying Conditions: Existing conditions such as arthritis, carpal tunnel syndrome, or previous injuries.
What to Do:
If you experience wrist pain when tensing it, consider the following:
- Rest: Avoid activities that aggravate the pain.
- Ice: Apply ice to the affected area for 15-20 minutes at a time, several times a day.
- Over-the-counter pain relievers: NSAIDs like ibuprofen or naproxen can help reduce pain and inflammation.
- Stretching and strengthening exercises: Gentle exercises can help improve flexibility and strength in the wrist. Consult a physical therapist for appropriate exercises.
- See a doctor: If the pain is severe, persistent, or accompanied by other symptoms like numbness or tingling, consult a doctor for diagnosis and treatment. They can assess the underlying cause and recommend appropriate treatment, which might include splinting, physical therapy, or, in some cases, surgery.
