Resting the wrists can reduce inflammation and prevent more damage to the muscles around your wrists. Some movement may help your wrists, however, by maintaining your range of motion. You can do normal daily activities, such as typing or cleaning.
If you need support, wear wrist splints while you do normal daily activities to prevent re-injury. Buy wrist splints from a pharmacy or supermarket. Avoid wearing them for too long, as they could reduce your wrist’s mobility.
If you don’t have ice packs, wrap ice cubes in a wet dish towel and hold these over your wrists. Avoid placing ice directly on your skin.
For the most benefit, alternate heat and ice on your wrists.
You have sharp pain. The pain is too severe to treat with OTC pain relievers. Your wrist swells up.
You can also do this stretch throughout the day to improve your wrists’ range of motion. Alternatively, try wrist curls, which can strengthen the muscles around the joint of your wrist. [10] X Expert Source Laila AjaniFitness Trainer Expert Interview. 31 October 2019. Hold a 5 to 7 lb (2. 3 to 3. 2 kg) dumbbell with your palm facing downward and flex your wrist up and down for 20 to 50 repetitions. You can then do the reverse with your palm facing upward. [11] X Expert Source Laila AjaniFitness Trainer Expert Interview. 31 October 2019.
If you feel any pain as you lift something, change grips to a better position that doesn’t hurt. This might mean holding an object from different sides or using one hand or arm to do more of the lifting. [14] X Expert Source Laila AjaniFitness Trainer Expert Interview. 31 October 2019.
