What can I do – exercises
In the case of an acute inflammation, you can do most of what you can do yourself if you first take it easy on the wrist and immobilize it for some time so that the joint has time to heal and is not further irritated by additional strain. After the inflammation has subsided, you can then start to mobilize and strengthen the structures of the wrist with specific exercises. The following are some examples of exercises: 1) Mobilization of the wrists Put yourself in a quadruped position and place your hands so that your fingers are pointing towards your knees.
Now move your upper body slowly backwards so that you feel a stretch in your wrists. Hold this for 20 seconds. 2) Strengthening the wrists Return to the four-legged position.
The left hand is supported normally and the right hand is placed on the back of the hand so that the fingertips are facing the left hand. Now push/lift the right hand up from this position so that the wrist is straight and fixed to the floor. Then bend the hand back into the starting position.
This is followed by 10 repetitions, then change sides. 3) Stretching the wrist Stretch one arm straight forward. With the other hand, grasp the fingers of the extended arm and bend back towards you so that the wrist is bent and stretched upwards.
Hold for 20 seconds, then bend down and also stretch for 20 seconds, then change sides. For more exercises, see the following articles:
- Carpal tunnel syndrome exercises
- Exercises for tendinitis
The duration of a wrist inflammation depends largely on the cause and stage of the disease. However, with appropriate and consistent therapy, the inflammation usually heals completely without problems within 3-4 weeks. However, if the inflammation has already taken on a chronic course or if those affected do not adhere to the therapy guidelines, wrist inflammation can extend over a period of several weeks or even months, which severely limits the patient’s quality of life.
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