Closeup of two hands.

Wrist Tendonitis

Wrist tendonitis treatment At Home

Body Part:
Wrist

Equipment:
None

Level:
Beginner

Roland Liebscher-Bracht in a white shirt is kindly smiling.

Roland Liebscher-Bracht

Germany’s trusted pain specialist

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Roland & Petra

THE PAIN SPECIALISTS

Over 30 years of research and hands-on experience make the Liebscher & Bracht pain therapy what it is today: an outstanding approach to naturally treating pain conditions. Making use of the mechanics of the body, it offers people the chance to free themselves of their discomfort by using unique and incredibly useful techniques. All this happens without having to rely on medication or operations.

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Wrist Pain
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4-Minute Wrist Tendonitis Treatment at Home

Is typing tiring, gaming gruelling, or putting painful because of wrist tendonitis? If you find that your daily activities and weekend hobbies are causing burning and tingling around your wrist bones, you may have tendonitis. We’ve developed a 4-minute home stretch that makes treating wrist tendonitis easy. All you need is a chair. Jump to our routine or keep reading to learn more about the causes and symptoms of wrist tendonitis.

What is Wrist Tendonitis?

Wrist tendonitis is a condition that occurs when one or more of the tendons around your wrist joint becomes irritated or inflamed. Your wrist contains thick cords called tendons that connect your muscles to your bones and enable movement. The tendons are surrounded by tissue called a tendon sheath. Also called synovail lining, the tendon sheath protects the tendons during movement. At certain points in your wrist, the tendons cross each other. If one of your tendons becomes inflamed, it can cause pain, especially when moving your wrist.

What Are the Causes and Symptoms of Wrist Tendonitis?

Most commonly, wrist tendonitis is caused by activities that require repetitive movements. Working at a keyboard, texting, writing with a pen or pencil, cleaning, gardening, or regularly playing sports that involve your hands can bring on a bout of wrist tendonitis. Tendonitis that results from overstretching or shear stress commonly occurs on both sides of the wrist. 1)

Symptoms of wrist tendonitis include pain in the wrist area (that may increase with movement), weakness when performing an action over and over, a decreased range of motion, swelling, stiffness, warmth or redness in the affected area.

A woman is standing in front of a chair, her palm placed on the seat, the fingers pointing towards her knees.

Part 1

You’ll need a chair to perform this stretch.

  • Stand facing the chair.
  • Place your affected hand flat on the chair. Rotate your hand outward until your fingers are pointing toward your knee.
  • Straighten your legs and back.
  • Close your fingers (including your thumb!), lock your arm and position yourself so that your arm and hand form a 90° angle.
  • You’ll feel a light stretch at the bottom of your wrist.
  • Intensify the stretch by slowly moving backwards. Do not lift your hand from the chair.
  • When the stretch hits peak intensity, hold for 2 minutes.
A woman is stretching her wrist: her palm rests on a chair, the wrist lifted up.

Part 2

  • Maintaining a straight arm and back, slowly move backwards until your palm lifts off the chair.
  • You’ll feel a stretch in your wrist and the bottom of your forearm.
  • Intensify the stretch by moving back, but do not lift your fingers off the chair.
  • When the stretch hits peak intensity, hold for 2 minutes.
  • Finish and slowly leave the position.
  • Repeat on the other hand if necessary.

After you’ve finished stretching, your hand may hurt. This is normal. Release the tension by wiggling your fingers and shaking your hand

Lend Your Wrist Tendons a Helping Hand

Stretch your injured tendon 6 days a week and leave 1 day for rest. When the tingling and burning start to decrease, you can adjust how often you stretch.

Our tip: Do you only have time to work out or play sports at the weekend? Don’t skip your warm-up. Sudden, strenuous movement infrequently can shock your body and put you at risk for tendon injuries. A proper warm-up can increase your range of motion and decrease your chances of aggravating your tendons.

Sources & Studies

  • ↑1 Rettig A. C. (2001). Wrist and hand overuse syndromes. Clinics in sports medicine, 20(3), 591–611. https://doi.org/10.1016/s0278-5919(05)70271-4.
 

The Best Exercises and Tips Against Wrist Pain

Download our FREE PDF guide featuring our 6 most effective exercises for getting rid of Wrist Pain. 
Wrist Pain
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