Managing Wrist Pain and Hypermobility: Tips for Strength and Relief
With how important our hands are for daily life, wrist pain can be extremely frustrating and restricting. They are required to withstand heavy loads and perform fine controlled movements, often repetitively, and any change to your wrist's mechanics can overwhelm its supporting muscles and ligaments and can lead to pain, injury and disability.
Hypermobility is one condition that can contribute to this - this is where a joint has an unusually large range of motion, which can contribute to poor joint control, increased risk of sprains or dislocations, fear and avoidance of certain movements, and limited ability to participate in sports or hobbies. Wrists and fingers are among the most common joints affected by hypermobility, though it can affect more than one joint.
Causes of Hypermobility
Genetics play a significant role in hypermobility; if your family members have very flexible joints, you are more likely to experience this condition. Certain disorders known as hypermobility spectrum disorders (HSDs) can also increase joint flexibility, such as Ehlers-Danlos syndrome and Marfan syndrome. Hormonal factors such as pregnancy can temporarily increase joint laxity. Finally, some injuries can cause hypermobility (though in these cases it’s usually referred to as “instability”).
You might first notice signs of hypermobility in childhood; you might have dislocated a joint multiple times, or have “double-jointed” knuckles, or were able to do the splits without really trying.
Not everyone with hypermobile joints will have pain, and being extra flexible can be a benefit sometimes; a large number of dancers and gymnasts have hypermobile joints! However, excessive joint movement without sufficient supporting strength can strain the ligaments and tendons around the wrist, leading to pain, further injury, and limited function, especially during repetitive tasks.
Managing Hypermobile Wrists
If you think hypermobile joints might be causing problems for you, it’s important to discuss appropriate management options with your physiotherapist.
A wrist brace can be used to prevent the wrist from moving into painful positions and to help provide more support during daily activities. However, this should only be a short-term strategy; wearing a brace too often or for too long can weaken the muscles around the wrist, making it even harder for them to support the wrist whenever the brace is removed.
A physiotherapist can develop a personalized treatment plan to address specific contributors to wrist pain. This may include;
Strength training exercises to strengthen the muscles around the wrist and forearm, improving stability and support.
Flexibility and mobility exercises to improve range of motion in a controlled manner and promote safe movement.
Manual therapy techniques, such as soft tissue mobilization and joint mobilization, to help reduce pain and improve joint function.
Identifying and modifying activities that trigger pain or discomfort. This may involve adjusting work or exercise habits, using assistive devices, or taking frequent breaks.
Looking after hypermobile wrists requires a proactive approach. By understanding your condition, working closely with a physiotherapist, and incorporating appropriate lifestyle modifications, you can effectively manage your symptoms, reduce pain, and improve your overall quality of life.
Book your appointment today and let our experienced physiotherapists help you manage your wrist pain and get back to doing the things you love.