Wrist Tendonitis Exercises, Stretches and Massage Pain Relief Treatment - Fix Wrist Pain!
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- Опубликовано: 28 июл 2024
- In todays video we look at wrist tendonitis, we go through what the causes, symptoms of wrist tendonitis as well as looking at some ways we can treat wrist tendonitis to reduce pain and recover faster through exercise, massage and stretches.
What is wrist tendonitis?
Wrist tendonitis sometimes spelt tendinitis is the inflammation of one or more tendons in the wrist. This inflammation typically causes symptoms such as pain, swelling, stiffness, and/or warmth in the wrist. Wrist tendonitis is caused due to small (micro) tears in a tendon as a result of sudden or repetitive injury. Movements such as opening and closing the hand and/or bending/rotating the wrist in one or more directions may be painful.
What are wrist tendons?
The wrist’s tendons are bundles of long fibrous bands of protein that connect a forearm muscle to a hand bone. Tendons of the wrist include:
Tendons involved in wrist flexion, the action of bending the wrist forward/inward. These tendons also help in rotating the wrist.
Tendons involved in wrist extension, the action of bending the wrist backward. These tendons also help move the wrist toward the thumb or the little finger.
Tendons involved in finger motion, which go from muscle bellies in the forearm to bones in the fingers or thumb.
Types of Wrist Tendonitis
Depending on the type of tendon affected, wrist tendonitis may be classified as:
Extension wrist tendonitis, a condition that results from repeatedly bending the wrist backward. Extensor carpi ulnaris tendonitis and intersection syndrome (inflammation of a group of four tendons in the wrist area) are examples of extension wrist tendonitis.
Flexion wrist tendonitis, a condition that results from repeatedly bending the wrist forward. Flexor carpi radialis tendonitis is an example of flexion wrist tendonitis.
Tennis, golf, rock climbing, and rowing are some examples of sports that may cause these injuries. The tendon degeneration or inflammation triggers chemical changes that are sensed by nerves and relayed to the brain as pain signals.
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I wish I had seen this video earlier, would have saved me hundreds of dollars in PT. Every thing in this vid was identical to what I payed money for.Thank you and subscribed now!
You absolutely read my mind. I saw an NHS physio but left none the wiser. I was given some mild exercises, but it felt a bit lacklustre. "Here's a fact sheet, off you go."
Have you got well from wrist pain now?
cheers for the upload. was really direct and straight to the point
Thank you for the explanations! It’s so clear and very helpful!
Fantastic content. You explain everything so clearly and the exercises are so helpful. Thanks Travis!
thank you so much, your explanation of the cause was really clear
You sound informed and smart. Certainly articulate.
thank you Travis
you help many people to educate technique, how to fix pain on their wrist
Great video! Full of great info I can use! Thanks for sharing it & making it so easy to follow along!
this was great !!!
thank you so much
Thanks this helped me out a lot.
Excellent content. The best one I have seen on this topic.
Thank you very much for this amazing video. I loved the way you explained everything with clarity and in an accessible way. I have a painful wrist and can't wait to follow the techniques you suggested. Excellent.
Thanks. Very easy and complete. I can do them even when I’m working.😍👌👌
Thankyou. Great massage routine
Thank you! This is what I've been looking for for years. I appreciate you!
Thanks! Very helpful
It worked instantly!! Thanks
Excellent advice.
Great video and instructions
Great video. Thanks a lot!
Amazing, the best I’ve seen .
Simply marvelous.
Thanks for the help
Watching this to help with tendonitis on my left wrist. I love the sleeve tattoo by the way, it's cool and beautiful.
Thank you so much, this is help me alot.
Thank you for this video, hurt my wrist and pain got worse. This video really helped me a lot especially the massage techniques 🙏
Thank you, let me start and see how it goes,🙏
I did a search on RUclips, and this was easily the most detailed and helpful! All the others are ridiculous, made by doctors in a college. 2 min videos that say to get injections that are so painful and deteriorate the injury further. Thank you
❤so helpful. Will definitely try them out
Wow!! Thanks sir!! it really helps me a lot im in pain for a week. After i tried your treatment i feel biiiigggg difference.. it really works!!! Almost have pt session. save me a lot of money.. thank you so much sir!! Godspeed & God bless!!
Thank you !!!
Brah your a lifesaver 😭😭
🧡 Thank you!!!!!! Would love to see the whole routine in real time....
Great stuff 👏 🎉
Great video m8! 🙌🏾
Really good video
Thank you
So nice to good for how to lose hand pain work after
Awesome!
thank you man this helped me a lot d:)
This was great!!!
Thank you so much ❤️
Are you a doctor? If not, you explained this better than most doctors I've watched online. Wow! I'm really happy I stumbled on to your video, I'm sure this will help me a lot. Thank you for this easy to follow and I believe effective video. I will come back to update on my healing. God bless you🙏🏾
Same Same
Thank you. I'm a pro dog groomer, and I appreciate your tips. I'll be sharing your video. 😊
Thank you so much for this. God knows I can't afford surgery or Physical Therapy copays 2-3x p/week.
Fantastic thanks for the tips, my wrists are in bad shape
Watching this as I heal this wrist pain
Hi Travis, since a long time i am suffering from acute wrist pain, as i am a beautician, and wrists at work all the time. Thank you so much for explaining massages and some simple wrist exercises in a, accisible way. Hope, wish the pain vanishes by following these. God bless you ..
Can you pls update me if it works
Thank you so much!
Brilliant thanks
Injured my wrist golfing. Saw a doctor with X-rays but offered no solution. Your video makes perfect sense. Thanks
How are you now? Frustrating not being able to do what we love. 🤘🏾
this is a real fix wow I do a lot of using my hands help a friend with housecleaning thanks so much !
You're more than welcome Peaches! I am glad you enjoyed the video and hope you are doing well :)
Great info ! Now to back off those heavy curls 😢
Love this guy, he cured my ankle tendinitis and now my wrist ❤️
How long did u have the tendinitis for and how long did it take it to heal with these exercises?
@@klukcuts I had left ankle tendonitis for 9 months.. My wrist took about 2 months to heal, it was so bad it used to snap when I turned my hand 😭
@@etadeanograceland4708Its been 4 months and my wrist isnt any better. Were you able to get better following this videos stretches and strength exercises? Im afraid that the strength exercises will make my wrist worse.
HI! You said not to massage every day, but I am curious how often you recommend the massage/exercise be practiced and when to rest?
Thank you so much for sharing all of this info it looks like you have helped so many people! Such a great video and i am hopeful my recurring tendonitis will be helped with regular implementation of these techniques.
I have a tfcc tear in my wrist and had a operation a few years back. Unfortunately surgeon said nothing can be done its degenerate. (Its from boxing) i managed to strengthen it up and go back boxing. But 4 weeks ago i damaged my wrist really bad trying my best to get it strong so i can go back to the sport i love
Nice video and very well explained. 👍
My wrist I think it's injured. coz it's swollen and painful. Anytime I overwork it, it swells. Have never seek medical advice but I always apply ointment just to releive the pain and swell. Kindly, advice. Thank you 🙏
would these exercises help with fingers too? I had tendonitis in my hand.
I appreciate this video so much. With my tendonitis in both wrists from the work i do. My braces came off after 2 months. And working on strengthening them back up. Any recommendations while i am waiting on p.t on the extensionor ligaments that goes in between the thumb and index finger and under the thumb pad and moves up the top of the fore arm to almost the elbow. To strengthen it. So i can get back to work quicker. And no i will not hold you liable for a recommendation of an exercise to help.
It's my decision to use it or not. Thank you for helping others in knowledge and in need of help.
Hi Mr Travis, Very useful video. Thanks.
I wish to know what it means if I feel great pain doing the radial wrist movement? I stop since i get the sharp pain.
Hi Chay,
Pain with radial wrist movement could mean many things, it would be hard to diagnose why you are getting sharp pain without seeing you. I would most likely test your extensor pollicis brevis tendons to see if you had Tenosynovitis.
I will do a video on that at some point!
Kind regards,
Travis
Hi Travis, thank you for this great video! I feel pain in my wrist and need from an intense yoga series since three months now. I dropped the activity immediately but he pain didn’t go away until now. Can I start your recommended treatment already or should I wait until I’m pain free? Thanks a lot!
Hi Manfred,
You can start as long as there is no inflammation around your wrist still or the exercises don't cause inflammation/sharp pain.
Kindest regards,
Travis
I have RA which causes inflammation in my hands - they are extremely tender and sore particularly my right hand . The issue I have is If I exercise this causes so much pain so it’s a vicious cycle as I need to exercise to build back up the muscle that is gradually disappearing. Any advice I don’t want to go back on more prednisone. Is it okay to do these exercises but lightly? Thank you so much
Love this channel. Strengthening and stretching every day, massaging every other day?
Thank you for the kind words Lusky.
I would do both every other day which gives the forearms time to repair and heal between massage and strengthening.
Kind regards,
Travis
Going thru this awful pain. Found out I had it a week ago. Wrist is swollen. I will definitely try this
Thank you!
I have problems with tendinitis in my wrists and hands and mostly on the right side. What you have shared has helped and appears to be working. If really do need to see a doctor I will. Hopefully what you showed me can help to where I won't need to be seen any time soon Thank you for your help. I appreciate it.
how are you now
Uh just okay.
how many days a week should one be doing these please ?
Anytime I try to do OHPs I feel pain in the side of my wrists, will these exercises work for me?
Should I apply crepe bandage on my wrist ? Would that help me in exercising ? Please reply as I have been suffering with this for past 2 years as I got injured playing soccer.
I am a pianist/accordionist, and i have numbness, and tiffness in my right hand wrist. Are these exercises and stretches are useful for this problem?
Thanks for the information! I was wondering why did you not include eccentric wrist flexion exercise? And if it was a conscious decision.
Hi Deima,
You could absolutely include that for wrist tendonitis rehab :)
Kindest regards,
Travis
Hi Travis I am having lots of pain in the right wrist and thumb .Firstly how to get rid of the pain so i can start the exercise trini girl.
What if the pain is more into the hand when moving the middle finger for example
If you have tendonitis in one arm, do you still do these exercises on both arms? Loved the video and thank you in advance :)
Hi ItsCarp!
Yes, you can absolutely do this for both arms!
Kind regards,
Travis
I started massaging before i saw your video, and that was the day following the injury, which was actually a repetitive stress and rubbing on the wrist from mouse overuse. Did I make a huge mistake? Please let me know :(
naproxen sodium is enough for medicine?
Do you do 16 to each side for una and radial deviations? Or does one side count as 1 rep?
Hi Travis. Really useful. Should I do the strengthening exercise from week one, or better to do the other massage/exrecises for a few weeks first? When should i start the strengthening then? Many thanks
Hey Paolo,
You could do either, or both at the same time.
For those in the acute initial stages of injury, once they have rested for a period they may want to start off gentle with the massage then go to exercises.
Kindest regards,
Travis
Thanks for this video. You said massage should not be done every day, so about how often would it be okay to do these massage techniques?
Hi Iiz,
Thank you for your comment! 3x per week at maximum with a day rest inbetween I.e Monday, Wednesday, Friday.
Kind regards,
Travis
Hi, thanks for video, I work with my hands and I'm a tennis player. Have tendinitis on my wrist and havent played in 6 months but keep on working and still feel something, not painful (very when it happened) , I took anti inflammatory pills, but need PT, how many times a week should I try this and for how long? I also put my hand in hot salt water once a day.
Hi JC,
Sorry to hear you have been in so much pain and that wrist tendonitis has been troubling you for so long! For this plan start 2-3x per week and gradually, very slowly start to up the resistance of the exercises.
If you get pain when doing movement of the wrist, regress the exercises to isometric.
Kind regards,
Travis
How do I go about doing these exercises for my wrist while also continuing the weight lifting and guitar playing that caused it?
Hi Noisekidd,
Difficult question because if the weight lifting and guitar playing caused it initially you may need to reduce or stop until the wrist gains sufficient strength and tollerance to those activities.
Kind regards,
Travis
I so wish I had found your videos months ago! 5 months post radial wrist fracture and have been complaining to my PT for months about severe ulnar sided wrist pain…treated like it was all in my head, to finally be diagnoses with acute FCU tendinitis with possible TFCC tear as well…now on ice/rest and whatever “gliding” exercises are…strength training on hold and back to ROM…are massage and rom equally effective for an old injury from trauma?
Hi User,
So I will always try to use management techniques to decrease inflammation such as massage, passive range of motion and try to restore range of motion before doing strength based exercises. That way there is less chance of recurrent injury because range of motion is restored without pain.
Old injuries are harder to rehab naturally, however I would defiantly give these a go. I have a video on TFCC tears if it is that ruclips.net/video/dh16EcubCtk/видео.html
Kind regards,
Travis
Hi, Travis! How are you doing? So, I'd like to know if I can still work out despite my tendinitis condition. If so, should I work out and do the stretches on the same day? Thank you!
Hi Whoami,
I am very well thank you for asking! You can still workout with wrist tendonitis, there are a real variety of exercises you can still do for legs, core and lower back without using the wrist at all. For upper body movements however the key is to lighten the load really, if you do train too frequently it can have a negative impact on recovery.
In answer to your second question, there is no reason why you couldn't train say legs and core then do these stretches and exercises on the same day. On upper body days you could even use the exercises as a warm up and stretches and massage techniques post exercise.
Hope that helps,
Travis
@@UKFH Thank you :)
I’ve had tendonitis in my wrist from my wrist being too loose doing a incline chest press.
Been 8 weeks now and still painful.
Thanks a lot for these exercises and massage techniques.
With the first dumbbell strengthening exercise, do you need to do it the other way too? As in, inside of wrist curl?
Thanks
Hi Rhys,
Thanks for the kind words, you can do the wrist curl both ways yes!
I typically find with gym goers who get tendonitis, they have it for long periods because they just strap the wrist up and "get on with it" which of course re-flares up the injury continuously. No gym goer wants to be told to rest the area of course but sometimes it is needed.
Wishing you all the best,
Travis
Cheers!@@UKFH
Hi Travis, thanks for the video. Just wondering if pull movements are alright to do while resting with wrist tendinitis - taking a break from the push movements but wondering if I can still do things like deadlifts.@@UKFH
Great content! I have had wrist tendonitis for a few years now and havent gotten PT or any treatment, besides these exercisas what would you recommend my first step be? Thank you!
Hello!
The first step is to avoid the causation of pain, so for example if I have a client who is able to take time off what causes their pain thats great. Often this is not the case so I look to strengthen up the area as much as possible whilst bringing down tightness with the hope that when they are doing whatever causes them pain this lessens overtime and of course eventually pain stops.
Only in severe cases would I refer onto another medical profession.
Kindest regards,
Travis
@@UKFH thank you! I will start doing these excersises daily as I cannot stop the action that caused it due to work.
This is great. Can I do these everyday or is that harmful? Thanks Travis
Hey Invisible,
Every other day would be ideal at maximum :)
Kindest regards,
Travis
@@UKFH THANKS!
Hello I am suffering from wrist tendonitis and I have rested long enough but still the wrist has not completely healed .Is cortisone is the only option left ?
And is cortisone injection good for tendinitis and does it have any side effects?
Hi Siddharth,
In the UK cortisone injections are used to relief symptoms and give a "pain free" window of opportunity to rehabilitate successfully so you no longer require any more cortisone injections or to get the patient off over the counter pain killers.
Sometimes a second injection is given and the minimum interval is 3 months after the first injection. Patients are often discouraged having anymore than 2/3 injections. The main problem with more frequent injections is one of skin thinning or weakening of tendons.
Kind regards,
Travis
I have experiencing pain for over a month and also have aggravated the injury. Will this help?
Hi Denise,
If you have aggravated the injury recently and it has flared up, calm the area down by deloading (using the wrist less) and icing several times a day for 5 minutes. Once the flare up has settled start implementing the ideas in this video.
Kind regards,
Travis
ive had wrist pain for like 20 years. it's like an ache that gets worse during bedtime
Technique 5 is where I feel the injury. When I bring it toward my center. I have no swelling, no redness or heat. I injured it somehow 6 months ago. I am ready to work to heal it. I did the finklestein test for tenosynovitis and I didn’t have the pain. Any thoughts on what is injured? Thank you so much for this video!
omg same
Hi Grow!
Thank you for the comment and I am glad you enjoyed the video. If I had a client presenting with radial deviation pain I would be looking to rule out a ligament issue so I would test the scapholunate ligament, for bone x-ray of the hand to rule out fractures. Tendon issues for radial deviation can be De Quervain Tenosynovitis or if it's a joint issue things like osteoarthritis/inflammatory arthritis can cause pain.
Without seeing you I wouldn't be able to suggest what it is however a good hand therapist should be able to point you in the right direction!
Kindest regards,
Travis
Hi, I have tendon inflamation in both risks. The chiropractor didn't help and therapist either. Do you think that your exercises will help ? Thank you
Hi Adrianna,
As I am unable to see you, I can't properly assess your case and give you the answer to that however I would use these exercises for tendon inflammation with clients.
Kind regards,
Travis
Can you do the grip strengthening with hand grip strengthener, or its compulsory to do it with a ball??
Hi Yeray,
Great question! You could absolutely do grip strengthening with a hand grip strengthener. Just make sure to progress slowly and not overdo it!
Kindest regards,
Travis
I'm a yoga instructor and have been having wrist pain for a couple of months now. I cannot hold plank of down dog without immense pain. An xray showed tendonitis. After resting and wearing a brace for the last couple of weeks it doesn't feel any better. Is it ok to start these exercises now and should I continue with the brace when I'm not doing these exercises?
Hi Ronda,
Thank you for your question, I totally understand how frustrated you must be as a yoga instructor. Wrist tendonitis often flares up through repetitive strain and it can be a uncomfortable conversation for therapists to suggest to those who use their wrists heavily for work to avoid doing so (i.e electricians, carpenters, fitness instructors etc)
For more chronic tendonitis it can take 6-8 weeks for symptoms to settle. If you are getting anything more than mild discomfort doing the exercises in this video that would be an indication that it is too soon within your recovery to be doing this plan. Please bare in mind that some clients start these exercises with very small/minute amounts of weight and work up progressively over a period of weeks/months.
Wishing you all the best,
Travis
I go into military in 2 weeks 😭, hopefully this can help, my left wrist only feels inflamed when I do push ups , I put ice on it earlier but idk what to I’m stressing because I start basic training in 2 weeks and push ups are obviously done a lot
When I don’t lean as much over my wrist doing push ups and widen my hand and grip the ground it does help a little but not enough
Hi Skillcd,
Have you tried developing your push ups with a knuckles in contact with the floor as opposed to hands?
Sounds like a repetitive strain injury that you have developed.
Kind regards,
Travis
Hi. I’ve been diagnosed with De quervains tenosenovitis. 1.Will these exercise work for that too? 2. You didn’t mention icing the area. Does that help? 2. Unfortunately my symptoms have not improved despite the exercises etc I am now Ali having issues with other parts of my hand. The splints and braces I’ve been using also seem to be making things worse. It started in July and I am really tired and frustrated.
Hi Jouthman,
So with de quervain's tenosynovitis the protocol is basically splint the area (this stops people from using the thumb from what has caused the issue in the first place) then this combined with icing and inflammatory gels should bring down inflammation to a degree where you can do simple range of motion exercises with the thumb followed then by strengthening exercises with the thumb. Often this will cause a good improvement in symptoms. I will have to do a video on de quervain's tenosynovitis at some point as I get lots of questions about it!
The massage in this video will definitely help, the exercises bar radial deviation should be okay too!
Kindest regards,
Travis
does this help in tfcc injuries
Hi Sankalp5475,
I have done a video on TFCC injuries.
ruclips.net/video/dh16EcubCtk/видео.html
Kind regards,
Travis
Hello Travis
I'm suffering from Tendonitis since two months. Is it okay to do these exercises while you are in pain? Everybody has suggested me to Follow RICE method i.e., Relax, Ice, Compression, Elevation. Please let me know...... which is the better option 🙏
Hi Sangeeta,
I would have to see you and assess your individual circumstances and situation to answer that question however if the exercises or techniques used in this video flare your symptoms up worse that would be an indication to stop.
Kindest regards,
Travis
i had an accident and slightly cracked my wrist bone. i had a cast for two weeks my doctor said im now okay but i still feel pain in one of my middle fingers and my wrist when i want to bend or do circular motions. what can i do to eaze the pain at night and make my bone flexible again.
Hi Yanai,
That is a hard question without seeing an examining you in person however with patients looking to recover from a cracked wrist (dependent on location) I would strengthen with isometric exercises for the wrist and simple non weighted hand and forearm movements before eventually adding weight.
Kind regards,
Travis
Hi guys
I have had pain in the left wrist for 13 months and there is a difference between the left ulna and the right ulna. After visiting the doctor and doing the X-ray, he told me that the left ulna is relatively short and this does not cause any problem and the cause of the pain is inflammation of the forearm tendons and muscles.
My question is, does the short ulna cause any problems, given that the movement of the wrist is unlimited and is normal?
Hi Bilal,
I would need to assess you to properly answer your question however there are many people who have differences in bone structure and through strengthening the area can manage their symptoms well without any medical intervention.
Kindest regards,
Travis
Hi Travis
Thanks for the answer, I noticed this difference when I was 14 years old and I used to practice boxing and basketball normally and now I am 22 years old... I think the cause of the pain is violent sports and hard work
When I practiced the exercises you recommended and the massage, my wrists became better ... Today I was able to work on the computer without feeling any pain.
Can we do these stretches and massage during the splint treatment period or should we wait for the splint treatment to be over? I am using splint for my wrist and find my wrist very stiff after few hours. But if I do stretches, I feel the pain. Any comment?
Hi GVS,
I often do not recommend splints unless absolutely necessary, so for example someone who is "accidently" using their wrist/hand as a force of habit and in turn making symptoms worse would be someone who may benefit with a splint due to having no option other than to immobilise the hand/wrist. If you have been recommended to do this via a physio/doctor I would persist without stretches and massage as they usually would be recommending splinting to calm down inflammation, once this is done then start to do the stretches and massages. Pain during stretching would be an indication that its too soon in your rehab or the stretches are too aggressive. (at this point in time)
Kind regards,
Travis
Sir I have a cyst not under the skin but in middle of wrist of right hand and I've got physio therepy and it's been weeks since. Should I start increasing the strength of my wrist
Hi Rushil,
As I can't see it, I can't recommend anything unfortunately and assess you to give you tailored advice. If you were to see a good physiotherapist, I am sure they could give you the appropriate advice for your circumstances.
Sorry that I couldn't be of more help!
Travis
Great video! Question: Is it normal to feel 'clicking' in the wrist? Every time with technique #4, sometimes with #6 (that's as far as I got). Should I discontinue (allow more time to heal?), or wrap my wrist during the exercises?
Hi SK,
Does the clicking hurt? If so continue with the exercises you can do without pain/clicking. Not all clicking is bad but if it is something that concerns you I would recommend seeing a physiotherapist who can evaluate your wrist in person to give you peace of mind.
Wishing you all the best in your recovery!
Travis
@@UKFH thank you for your reply! The clicking itself is not so painful, but certain movements/activities are (like technique #7). I'm hard on my wrists, 58 F, not even sure what caused the injury (wrapping it controls the pain, also ice). Thanks for the advice, it sounds like I'll need an evaluation.
@@SK-bb6ms hi. Does these exercises helpd you? I have the same ”clicking” thing..
@@artturivihanto I don't do the exercises as often as I should, but I do think they help. After 3 months, I never saw a doctor. What helps, or feels best is using athletic tape at my wrist joint (not tight), about 75% of the time, and sometimes elastic wrap. Honestly, over time it seems better and less 'clicking'. I use it moderately but certain movements are still painful, like using a can opener. One guy told me it took 8 months to fully heal, so I'm being patient.
@@SK-bb6ms allright, have to try athletic tape also! Thanks for answering!
I woke up yesterday with bad pain in my ring and pinky finger. When I make a fist it hurts. Any exercises I can do for that???? I'm saving this for my hubby. He recently found out he has tendinitis.
Hi Cheryl,
Dispends on the type of pain you are experiencing, is it nerve pain? I.e numbness and tingling?
Kind regards,
Travis
Can I do this exercises with the swollen wrist? Please respond
Hi MK,
As long as there is no pain!
Kindest regards,
Travis